Nutrition

By celei

Hydration during exercise is critical to performance and health

Making your own sports drink is easy and fun! It costs a fraction of the price of brand-name sports drinks, plus you can customize it to your own flavor preferences. Who knew that it could be so easy?

Is Water Enough?

There has been some question about the usefulness of using a sports drink during exercise. Sources agree that exercise duration can be a good determining factor. Generally, for exercise lasting under 60 minutes, a sports drink may not be necessary. For exercise lasting over 60 minutes, a sports drink may be beneficial.

The basic components to a sports drink consist of a simple carbohydrate, electrolytes and water:

Simple carbohydrate in the form of glucose is an efficient way to replenish muscles that have become depleted of glycogen. Glycogen is a reactor for energy production, or cellular respiration. The body stores glycogen in the liver, however, with prolonged energy demands, these stores can be depleted. When replenished, energy production ensues and performance may be enhanced. Research suggests that the most productive amount of glucose added to a solution is between 6-7%, and more than that can interfere with energy production.

Electrolytes help regulate nerve and muscle function. They maintain fluid balance and Ph throughout the body. Electrolytes consist of some macro-minerals, such as sodium. Sodium is an important electrolyte during exercise because it helps to maintain normal fluid levels between the cell interior and in the fluid surrounding the cell. Some trace minerals such as potassium and magnesium are said to contribute to the prevention of muscle cramps. Generally the amount of electrolytes lost in exercise contribute to under 1% of the composition of sweat (99% consisting of water), and can easily be replenished after exercise by consuming mineral-rich foods like an orange or a banana. Approximately 1-2 grams of sodium* per liter of solution is recommended for a sports drink.

Water is one of the major components to the human body, making up of 50-70% of our weight. Water facilitates many reactions in the body that are essential for life. We don’t have the capacity to store water in our bodies, so we need to regularly replenish this vital fluid. One of the ways water is used and lost during exercise is by regulating body temperature through sweat. During the process of energy production, heat is generated and released as a byproduct from the cell. Without water to keep us cool, it could be fatal.

Don’t Wait Until You’re Thirsty

Thirst is a late sign of dehydration and not a reliable measure of fluid-need. Hydration is an important factor to performance and health. Dehydration is risky and not only can hinder athletic performance, but it can be fatal. The American College of Sports Medicine recommends fluid intake before, during, and after a physical activity. Because there are some variables which can influence the rate of dehydration such as outdoor temperature, type of clothing worn and level of one’s fitness, it is not possible to establish a universal amount for adequate fluid consumption. However, as suggested by the ACSM, the following methods can be utilized to establish a general personalized ballpark:

The recommended limit of total fluid loss during exercise is 2% of one’s body weight. By first calculating 2% of one’s normal body weight, athletes can determine through trial and error how much fluid replacement they may require. By weighing in before and after a typical workout, a total fluid loss can be generally determined and the following action applied:

-For every pound lost during exercise, 2.5-3 cups of water should be consumed during or immediately following the workout.

Also, another way that hydration levels can be determined is by the color of one’s urine following exercise. A clear, pale-yellow color suggests proper hydration levels, according to the ACSM.

Standard Sport Drink Recipes:

Per 1 liter of water:

1/3 c. sugar

¼ tsp salt

Flavor (see below)

OR

¼ cup orange juice

4 TBSP sugar

1/8 tsp salt

Be Creative!

Even if you decide that your exercise-sessions aren’t long enough for needing to restore glycogen levels, you can flavor your water in ways that can enhance refreshment.

Try adding one of the following ingredients to your water bottle for flavor:

Cucumber slice: cucumber is known for its cooling properties;

Lemon slice: lemon is zesty, uplifting and refreshing;

Piece of melon: melon can add subtle sweetness;

Mint leaves: mint leaves can be calming and refreshing;

Celery: a good source of natural occurring sodium and minerals, celery can add some electrolytes to your water.

References: Campbell’s Biology concepts and connections, Wardlaw/Smith’s Contemporary Nutrition, Gaby, The Natural Pharmacy, American College of Sports Medicine website: www.acsm.com

*Sodium can be dangerous for people with hypertension or other health concerns. Always consult a professional when considering any dietary changes.

Homemade Sports Drink #2 by

David S. Hays, O.D.,dhays@davidhays.net

Sports drinks like Gatorade ™ can be very useful for longer runs and races. Unfortunately, they are also very expensive. I’ve found a couple of ways of making sports drinks that are effective and cheap. The ideas for the recipe, like most good running ideas, first came to me from The Dead Runners’ Society.

Gatorade ™ has worked hard to come up with what they feel is a good balance of carbohydrates and electrolytes for extended physical activity. Most researchers agree that the optimal concentration of carbohydrates in a sports drink is about 6%. This concentration actually allows the water to be absorbed more quickly in the body than plain water alone. I don’t think we need to use sports drinks. I don’t use them unless I’m doing a run that going to be over 90 minutes long. However, for long runs, the water, electrolytes, and carbohyrdates help a lot.

Gatorade has a formulation that gives the following for an 8oz serving:
14grams Carbohydrate (5.9%)
110 mg Sodium
30mg Potassium
52 calories

Assuming that is a pretty good formula, we can get close by using one of the following recipes:

Recipe #1

10 tbs. sugar (5/8 cups or 120 grams)
.75 tsp Morton Lite salt (4.2 grams)
1 package of unsweetened Coolade mix for flavor
Water to make 2 liters

The recipe will give a total of 124 grams of solute which in 2 liters water gives a total of 6.2% concentration. For an 8 oz serving this gives:
14.2 grams carbohydrate (6%)
53 calories
103 mg Sodium
121 mg Potassium

You’ll notice that the amount of potassium is quite a bit higher than Gatorade, but the rest is pretty close. If you wanted to reduce the potassium, another option would be to use 1/2 tsp. each of regular salt and the Morton Lite Salt. This would change it to:
104mg sodium
40mg potassium

Recipe #2

If you wanted to reduce the amount of potassium, or simply didn’t want to buy some Morton Lite Salt, here is another option.

1/2 cup orange juice
9 tbs. Sugar
3/8 tsp Salt
Water to 2 liters

This gives, per an 8 oz serving:
14.4 grams carb (6.1%)
104 mg sodium
28.4 mg Potassium

I believe that you could substitute 2 tbs. of lemon juice for the orange juice and it would come out the same (or at least close).

Remember, the exact proportions aren’t as important as just using it for your long runs.

Here’s How:

1. Get a clean glass or bottle to hold the ingredients.
2. Add everything together.
3. Stir in ice or use cool water.
4. Mix thoroughly.
5. Drink.

Tips:

1. Use any fruit juice as a flavoring. Such as lemon or orange juice.
2. Try unsweetened Kool-Aid as a flavoring.
3. Never add more than 4 tsp of sugar to 8 ounces of water.

What You Need:

• A Glass or Bottle
• 4 tsp of Sugar
• 1/4 tsp of Salt
• 1 tsp of Flavoring
• 8 ounces of Water