| Sports, exercises and other cardiovascular activities should be part of one’s lifestyle. However, the kind of workout one will be willing to engage in may depend on and be restricted by one’s natural circumstances – age, physical condition, daily schedule, and other preferences. |
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| While there may be a number of factors to consider before one can dwell into his or her preferred fitness program, it is certain that he/she will lose body liquids once he/she gets his/her feet on the ground. With several means available to rehydrate, worry no more. |
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| Upon the onset of thirst, an athlete is already 3% dehydrated which can reduce maximal performance capability by approximately 15%. This adds up to be a considerably large chunk of energy when looking at such endurance events as marathons, long-course triathlons, and adventure races. |
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| Choosing which mode of rehydration to take may be trivial as various options are always on hand. Weighing one’s alternatives with respect to affordability, accessibility and necessity though may provide some degree of complexity – sometimes as tedious as opting whether to give up either smoking or drinking. This is simply because the decision between water and sports drinks – both considered to be excellent rehydrates – is not a choice between the lesser of two evils but is, in fact, a distinction between which is better and best. |
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| From the Greek word hydor, which signifies water, to hydrate means the process of supplying water or liquid to in order to maintain a healthy balance. The definition implies the basic element that should be present in all forms of rehydration substitutes should be water. While previously water is the only preferred and most readily available body-liquid replenishment in the planet, scientific research and technological advancements led to the development of alternative products, among these are sports drinks. |
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| Currently, there exist countless debates and frequent discussions as to the suitability and effectiveness of water and sports drinks in combating thirst and refilling lost fluids caused by workouts. While many agree that both fulfill the role of rehydrating, there are still groups that champion one over the other. |
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| Admittedly, while these conflicting arguments for and against water and sports drinks hold ground, there seems to stand a common understanding that clearly draws the line between preferring one over the other. The consensus that exists is that: for activities lasting less than 90 minutes, water is strongly recommended while sports drinks are advisable for those exercises that exceed 1 ½ hours. |
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| What Flows In Water And Sports Drinks? |
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| Water. The sports science laying the foundation for replacement drinks is fairly straightforward. The body is 95% water. Blood circulating throughout the human body and even the cytoplasm that exist in each cell contain water very similar to saline or seawater. As the body heats up during work or exercise, the optimal core temperature is maintained by dispersing heat through evaporating sweat from the body's surface, which contains mostly water and some salts. |
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| In addition, water prevents dehydration and keeps skin healthy, apart from aiding in proper digestion. It also makes exercises safer by regulating body temperature and reducing cardiovascular stress. One needs water because the body has enough stored energy to function safely under physical stress within an hour. |
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| Sports drinks. On the other hand, sports drinks contain water, carbohydrates and electrolytes (generally sodium and potassium). A steady source of these nutrients during prolonged exercise fights off fatigue and enhances performance by fueling the muscles during the activity. Studies also show that a solution containing these nutrients may be absorbed more quickly in the blood stream and help retain fluids consumed after extended intense exercises. |
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| Sports drinks do not necessarily hydrate better than water, but one is more likely to gorge on and drink larger volumes of it, which eventually leads to better hydration. The typical sweet-tart taste formulation does not essentially quench thirst, so one will keep drinking a sports drink long after water has lost its appeal. An attractive array of colors and flavors are likewise available to suit one’s palate. |
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| One drawback though of sports drinks are extra calories present in each serving, says Lorrie Brilla, an exercise physiologist and a professor in Western Washington University's Physical Education, Health and Recreation Department. |
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| "Maybe it's a little less than a can of soda pop," Brilla says. "In schools, they think if they have 'sports' on it, it should be healthy. But if they're not active, where are they going to put those calories except on their bodies," she remarked further. |
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| Win Some, Lose Some, Win Back What You Lost |
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| It may be important to understand what nutrients, aside from water, are depleted during exercise and why the need to replace these. On top of carbohydrates, which are basically source of calories, sodium and potassium – the so called electrolytes – are also lost. |
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| Carbohydrates are the preferred energy source for our bodies and are basically comprised of sugars and starches. Bodies break these down into glucose and glycogen that the blood carries to cells to be used as fuel for working muscles. The body consumes glucose for quick energy and resorts to glycogen stored in muscles for sustaining strenuous activities. If glycogen stores are depleted, the body will resort to protein for its fuel, which causes the body to become fatigued and increases the need for rest and recovery. |
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| Electrolytes are nutrients that affect the fluid balance in bodies and are necessary for nerves and muscles to function. When electrolytes dissolve, they produce ions that are necessary to carry electrons from one electrode to another. |
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| It is therefore imperative to replace these as soon as possible to sustain peak performance level and strength to prevent injuries especially for athletes. For non-athletes that need only to burn those extra calories via regular visit to the gym or pick-up games for the more sport-minded, the body though has sufficient reserves of these nutrients. After all, sweat is composed of 99% water and 1% electrolytes. |
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| As a cardinal rule nonetheless, athletes and non-athletes alike must make a conscious effort to maintain regular fluid intake, whether or not he or she is into any physical activity. |
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| For athletes, however, it is customary to be hydrated before, during, and after exercise. Take for instance a 150-pound athlete, who can lose as much as six cups of fluid in one hour of continuous activity. If he/she is not careful about fluid intake, he/she runs the risk of becoming dehydrated, which can dramatically hinder athletic performance by reducing endurance and increasing the risk of serious heat illnesses, such as heat exhaustion and heat stroke. |
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| How Fluid Must We Be? |
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| Water. The common recommendation for eight glasses of water a day is for sedentary individuals. For the average individual, meaning one who does not work as a mannequin, approximately 10-12 glasses of water per day including the following fluid recommendations for exercise are necessary |
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| For more healthy reasons, one wants his/her urine to be clear and pale yellow, or can vary depending on the use of supplements and medications. Secondly, thirst is already a signal of dehydration and it should not be treated as an indicator for fluid needs, thus it is strongly recommended to drink regularly throughout the day. Signs of dehydration include fatigue, dark urine, headaches, loss of appetite, flushed skin, and light-headedness. |
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| Sports drink. The moment one has decided to engage in heavy workout or prolonged sports, a sports drink that is 5-8% carbohydrates or 50-80 calories per 8 oz with 120-170 mg sodium is on top of the list. Beverages with higher carbohydrate content (e.g. sodas, orange juice) are too concentrated and delay absorption. When evaluating different sports drinks, it is essential key to look for something that replaces body water losses, provides fuel if necessary, tastes good, and does not give you any gastrointestinal discomfort. |
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| Some sports drinks also contain ingredients that aid in replacing lost sugars. While glucose and sucrose have been found to improve performance, fructose has been known to cause cramps, stomach ache, diarrhea, and bloating in some people who suffer from "fructose intolerance". |
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| There is also evidence that drinks containing sodium enhance the rate and completeness of rehydration after a bout of exercise. |
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| Juice. For some athletes working out for 60 minutes or more, diluted fruit juices and fruit drinks help to maintain the body's energy supply while replenishing lost fluids. Full strength juices and juice drinks are not recommended immediately before and during heavy workouts because these cause fullness and cramping. Juices and juice drinks are good after-workout choices because these help replenish fluids and replace carbohydrates consumed during exercise. |
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| "These types of drinks may be an appealing option, but may provide minimal benefits to the average person when compared with plain water," said Kathie Nelson, a registered dietitian at the Methodist Health Care System's Institute for Preventive Medicine. In addition, when shopping for the most nutritious juice or sports drinks, always read the complete Nutrition Facts panel on the label and compare such things as carbohydrate and presence of other vitamins for economical reasons. |
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| Generally, these products can appear to be a tasty and refreshing option but the average person should not be tempted by designer thirst quenchers. It should always come down to, based on one’s experience, what has always been the most effective way of rehydrating one’s self. After all is said and done, it is always best to get information and validate these from experts. The decision is all hours. |
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| Reference: |
lifescript.com  |
| http://sportsmedicine.about.com/cs/hydration/a/aa041103a.htm |
| http://www.nutritionexpert.com/sportsdrinks.html |
| http://www.sportsinjurybulletin.com/archive/sports-drink-vs-water.htm |
| http://www.finewaters.com/Good_Hydration.asp |