Sports drinks

We are using sports drinks in excess (like the way we are eating). They have their place for sure, but many of us use it in place of water, adding calories, sugar and sodium unnecessarily.

Sports drinks are everywhere but is the average weekend warrior turning to these calorie-rich thirst-quenchers when a simple glass of water would do?

Most experts agree that sports drinks provide performance benefits for athletes involved in high-intensity exercise for sustained periods, but for many of us they may just be adding unnecessary sugar and sodium to our diets.

Susie Burrell, one of Australia’s leading sports dietitians and nutritionists, says sports drinks are necessary only for those participating in endurance activities for more than an hour.

“A sports drink is warranted as athletes competing in these conditions will need extra fuel at this time to remain optimally hydrated,” Burrell says.

Sports drinks claim to rapidly deliver a mix of electrolytes and carbohydrates to the body. Strenuous exercise can deplete vital minerals in the body and cause dehydration. This weakens muscles and makes them vulnerable to cramps and fatigue.

The formula found in drinks such as Gatorade and Powerade is said to help replenish electrolytes and assist hydration.

Burrell, who has worked as a sports dietitian for NRL clubs and Super 15 rugby players, says that even athletes at this level should use sports drinks carefully.

Australian Institute of Sport sports nutrition clinical services manager Dr Liz Broad says it is important for people to remember the intended use of sports drinks before buying them.

“They are designed for use during sport and endurance-based activities of high-intensity and long duration such as triathlons and in these circumstances they are more effective than water alone,” she says.

Sports drinks tend to be overused because people do not understand the situations in which they should be consumed.

“People might do a 45-minute run and think they need a sports drink, but this sort of exercise won’t be limited by the availability of carbohydrates,” she says.

Staminade technical manager Daran Sritharan disagrees, saying the benefits of performance beverages are not limited to athletes.

“Staminade is formulated in such a way that it replaces the carbohydrates and electrolytes lost during any activity which involves heavy sweating or fluid loss,” he says.

Sritharan suggests sports drinks provide rehydration benefits that water alone cannot.

“Although water is a natural choice to quench thirst, water turns off the thirst mechanism before hydration is complete. Water also lacks electrolytes and carbohydrates to replace what is lost from the body.”

Many experts, including Burrell and Broad, suggest that consumers be cautious when making the choice between sports drinks and water.

An average bottle of performance drink contains 45 grams (about nine teaspoons) of sugar. Therefore, sports drinks may be adding unnecessary calories to the average person’s daily diet.

Australian Beverages Council chief executive Geoff Parker emphasises the importance of nutritional education. “There are a number of food and beverages that are acidic and high in sugar. Whole fruit is high in sugar, so it is about consumers being educated and aware.”

“For the average non-athlete, child athlete or recreational trainer, sports drinks are simply a high-sugar drink providing extra calories without any other nutritional benefit,” she says.

Depleted salts and other electrolytes in active individuals can cause cramping but Burrell suggests anyone who consumes sports drinks to fend off muscle spasms should look for another solution. “People who cramp do not need sugar, they are much better to use the rehydration salts found in pharmacies so you can manage the cramps without the sugar,” she says.

Many nutritionists and dentists are concerned about the effect of sports drinks on teeth.

Dr. Ron Ehrlich, from the Sydney Holistic Dental Centre, says regular consumption of sports drinks poses a threat to dental health.

“The main issue with these drinks is their acidity, sugar content and buffering capacity, which can predispose someone to erosion and dental decay,” Ehrlich says.

When it comes to hydrating during exercise, Ehrlich says: “Water is still the best, maybe with a pinch of Himalayan or Murray river salt.”

Broad says the relationship between sports drinks and dental damage should be considered.

“It is an issue, but it’s the same with any drink that contains carbohydrates in a slightly acidic environment, such as fruit juices.

“There is a potential environment for damage, but we encourage athletes to rinse their mouths with water after consumption,” Broad says.

The consensus seems to be that sports drinks provide much needed hydration and electrolyte replenishment for individuals who engage in high-intensity or endurance based exercise.

However, water may still be the best option for those who exercise at a moderate intensity for less than an hour at a time and especially for those who are exercising to reduce their weight.

Heat and Hydration

Much of the United States is experiencing a heat wave this week, so it’s a good time to revisit the issue of hydration.

With temps in the high 90’s and humidity making it feel even hotter, it is best to limit time outdoors if possible. But when you must be exposed to the heat, it is imperative that you drink much more that you would normally. If you are working or exercising outdoors, you may need a sports drink as well. Don’t reach for the sports drinks routinely however. While they have their place, they add sugar and calories you may not need. Athletes engaging in continuous, strenuous exercise need the sugar to fuel their muscles. If you are not exercising, the sugar will just be stored as fat. Electrolytes in these drinks are needed if you are sweating profusely, as that is when you lose them. For the average person, water alone would be best.

How much? On a normal day, a good rule of thumb is 8 (women) to 12 (men) glasses. That is what we lose through perspiration, normal metabolism and elimination. On a hot day, you need more, depending on how much you sweat.

Thirst not a reliable indicator of need for water. By the time we feel thirst, we are already dehydrating. Also, the thirst mechanism fails with aging.

Be safe. Drink water throughout the day. Eat fruits and yogurt, which have high concentration of water. And only consider sports drinks when you are exercising your muscles and sweating a great deal.

Water, Water Everywhere . . . . .

It is HOT today. How hot? How about in the 90’s, but it feels over 100 degrees due to high humidity. An air quality alert is in effect as is a heat alert. “Cooling centers” are open in public spaces like libraries and senior centers, some schools, etc. Take your time shopping at the Stop and Shop, where it is always cold. We’re in for several more days of this, so listen up!

When we were little, we learned that our bodies were comprised of about 90% water. I thought, “How could that be? Wouldn’t we just fall like a shapeless heap? Bones can’t be made of water; they hold us upright.”

Well, I learned since then, the number is more like 60% (still quite a lot). Water is one of the essential nutrients, as is protein, carbohydrates, fat, vitamins and minerals. Water is essential as it carries nutrients and wastes through the body, is needed for metabolic functions, is a solvent for water soluble vitamins and minerals, and supports the molecular structure of body cells. It lubricates and cushions the joints, regulates body temperature and maintains blood volume. Because it carries the electrolytes sodium and potassium, it is important to proper heart function. Are you listening now?

Most people are in a constant state of dehydration. We, as a nation, don’t drink enough. By the time we are thirsty, assuming the thirst mechanism is working properly, we have lost 2% of our body fluid volume. Add to that that many of our thirst mechanisms don’t function well, particularly as we age, and it can spell trouble.

Dehydration can be serious. If you lose 1-2% of body fluid, you experience thirst, fatigue, weakness, loss of appetite and discomfort. At 3-4%, your physical performance is impaired, your mouth is dry, urine output is reduced (leaving more toxins in your body), your skin flushes and you experience apathy and/or agitation. At 5-6%, you can’t concentrate, may get a headache, will be irritable, and sleepy. Your respiratory rate will rise, putting strain on your cardiovascular system and your body will be unable to regulate temperature. At 7-10%, dizziness, muscle spasms, loss of balance, delirium and collapse are likely. When thirst is not motivating you to take in fluids, you can pass through these stages quickly.

Water needs vary by person, but a good rule of thumb for an average person is to take in 8-12 cups of water form all sources. Juicy fruits like watermelon provide a lot of water, vegetables have some, all drinks count, but don’t use sports drinks as they contain high doses of sugars and sodium They are best only when exercising vigorously, for an hour or more. Be sure to increase your intake when exercising, especially if it is in hot weather. Do your outdoor exercise early in the day or late in the evening to lessen the risk of dehydration.

Water is essential. As essential as air. We can’t live without it. Be aware of how much you are taking in. Don’t wait until you are thirsty as it is an unreliable indicator of need. By the time a normal person is thirsty, s/he has already lost 1-2% of body fluid. In the elderly, it is especially critical to drink on schedule, as thirst is a function that declines with age.

Respect your body’s need for water. It is the MOST essential nutrient!