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Old 14-May-2011, 05:06 PM
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Sports and Energy Drinks

The body sweats in order to maintain proper body heat, and in the process, electrolytes are lost. The body’s production of sweat is controlled to ensure that only small amounts of electrolytes are lost in perspiration. The kidneys also conserve fluid and electrolytes by cutting back on urine production during dehydration. Experts say it is only after one hour of strenuous exercise such as running that electrolytes need to be replenished.

The key to good hydration is drinking a lot of water before, during and after any workout or activity. Water is essential for proper bodily function. According to a recent study, after 2% of a person’s body weight is lost through perspiration, the person experiences impaired performance. After 4%, the capacity for muscular work declines, after 5% heat exhaustion, 7% hallucination, and after 10% you experience circulatory collapse and heat stroke. Water however contains no electolytes or carbohydrates.

Sports drinks do not hydrate better than water. Water though does not taste nice so we tend to stop drinking before we are fully hydrated. Sports drinks contain sugar or a sugar substitute and flavour, meaning it has a better taste. This means we drink more leading to better hydration.

Juice is not to be advised for hydration, as it is not absorbed by the cells very quickly.

So if you are training for less than one hour try putting down the sports drink and top up on the water.

You really don't like water and have decided to opt for the sports drink, in addition you keep reading about replacing electrolytes, so what gives?

What are electrolytes?

Electrolytes serve three general functions in the body.

• many are essential minerals
• they control osmosis of water between body compartments
• they help maintain the acid-base balance required for normal cellular activities

The electrolyte composition of sweat is variable but comprises of the following components:

•Sodium
•Potassium
•Calcium
•Magnesium
•Chloride
•Bicarbonate
•Phosphate
•Sulphate

There are three popular types of sport available.

Isotonic

Hypotonic

Hypertonic

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Isotonic

Isotonic is the most polular sports drink and replaces fluids lost by sweating and a boost of carbohydrates. This would be favoured the those training for middle to long distance running, gym work or us martial artists.
Glucose is the body's preferred source of energy therefore it may be appropriate to consume Isotonic drinks where the carbohydrate source is glucose in a concentration of 6% to 8%.

Hypotonic

This would be prefered by those needing fluid replacement, but without the need for a carbohydrate boost. Gymnasts for example.

Hypertonic

To be used to supplement daily carbohydrate intake normally after exercise to top up muscle glycogen stores. In ultra distance events, high levels of energy are required and Hypertonic drinks can be taken during exercise to meet the energy demands. If used during exercise Hypertonic drinks need to be used in conjunction with Isotonic drinks to replace fluids.

Can I make my own?

This BBC website has details on making your own Isotonic, hypotonic and hypertonic drinks.

A simple isotonic drink can be made with 200ml of orange squash (concentrated orange), 1 litre of water and a pinch of salt (1g). Mix all the ingredients together and keep chilled.

I have had some success with water, the juice from a few limes (adjust to taste) and a couple of unrefined salt crystals.

So do they work?

Jeanette Crosland, the consultant sports dietitian to Paralympics GB had this to say: -

Quote:
Sports drinks are good for intensive sport, but if you're doing half an hour of badminton, water will be fine. But they're definitely not designed for kids to take in their lunchboxes.”

The energy-packed drinks are an essential piece of kit for running a 10km race, or for taking part in a triathlon or a sports match, especially in hot weather, as they contain sodium, which helps to prevent dehydration by replacing the amounts you lose when you sweat. Sodium is essential because drinking large amounts of plain, unsalted water over a long period of exertion (four to six hours) can dilute blood plasma and make you feel ill. However, their high- energy content makes them very calorific, and will not help if you're trying to lose weight.

“They're not designed for someone who is overweight and going to the gym for half an hour, as one litre contains 240 to 300 calories. They could end up drinking more than they are expending.
http://www.atg.wa.gov/teenconsumer/h...rts_drinks.htm

http://www.brianmac.co.uk/drinks.htm

http://chemistry.about.com/cs/foodch.../aa070803a.htm
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Old 14-May-2011, 06:55 PM
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Thanks for this Simon.

I'm probably being a thicko here but assume the proportions for Fruit Squash are diluted?

I have four bottles of NAS Robinsons in different flavours, and usually mix at approx 1:5 concentrate:water ratio. I made something like the 'Fruit Academy' for 500ml today with a pinch of salt but probably had too high a concentrate ratio.
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Old 14-May-2011, 07:02 PM
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Quote:
Originally Posted by harukoraharu View Post
Thanks for this Simon.

I'm probably being a thicko here but assume the proportions for Fruit Squash are diluted?

I have four bottles of NAS Robinsons in different flavours, and usually mix at approx 1:5 concentrate:water ratio. I made something like the 'Fruit Academy' for 500ml today with a pinch of salt but probably had too high a concentrate ratio.
You are welcome.

I think a little experimentation is in order. Start of with weak dilutions and add to taste. We don't drink enough water because it has no taste. The trick of the sports drink is the flavour. Get your mix right and you will more than likely drink more.
I understand that sips are the order of the day. Trying to hydrate too quick can actually flush salts from the body.
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Old 14-May-2011, 07:15 PM
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I like to get the big 30oz? Gatorade bottles. Put 1 tbsp of Gatorade mix then fill it with water and add some lemon juice. Tastes great.
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Old 14-May-2011, 07:18 PM
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Personally I don't mind the taste of water - except for the ghack you folk have to endure from the tap around London.

I drink as much water and general liquid much as I can, and eat a lot of fruit, but I could maybe consume more after training.

As I am frequently travelling and living in Hotels and I have to be creative and disciplined about what I eat and drink, in order to get as balanced a diet as I can manage.

However, one beverage that I drink too much of is coffee, and wonder what affect my 2-3 cups a day has on me.

So apart from water and beneficial drinks e.g. sports drinks, what damage/benefit(if any) do tea/coffee have? Im sure alcohol is bad, but I only consume a small amount.

What about prebiotic/probiotic milk drinks? - e.g. yakult - do they do anything usefull at all?

The chemistry article at the bottom of Simon's post is pretty informative: Coffee and Tea do nothing for you.

Last edited by embra; 14-May-2011 at 07:38 PM.
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Old 14-May-2011, 07:42 PM
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Originally Posted by embra View Post
However, one beverage that I drink too much of is coffee, and wonder what affect my 2-3 cups a day has on me.
embra, we have a thread on caffeine as well.

http://www.martialartsplanet.com/for...light=caffeine
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Old 14-May-2011, 07:50 PM
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The usefull things you find on MAP.

Regarding Hydration, other factors that will come into play are good kidney and urine functions (and bu implication, prostate in men) i.e. we must get rid of the liquid as well as absorb it.

So what can we do to get these functions working well?
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Old 14-May-2011, 07:57 PM
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I did read somewhere that water is the most important aspect of life on our planet. We can do without food, sleep (in that order) to some extent, but not water.
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Old 28-May-2011, 12:48 PM
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Thanks

That was a great read! Thanks for the education!
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Old 28-May-2011, 12:51 PM
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That was a great read! Thanks for the education!
Thank you.
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Old 28-May-2011, 01:01 PM
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Thanks for that Simon. Explains a bit as I had a funny turn during and after training the other night; vision did a nice 45 degree seesaw. Thought I'd had enough water but romf you're saying gulping it down between rounds obviously did me no good whatsover! You'd think I'd know by now....
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Old 28-May-2011, 01:02 PM
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I've found Lemon flavour squash best so far at disguising the taste of salt, even with low dilution levels. Getting the right amound in a pinch is still very much trial and error but it has helped.
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Old 28-May-2011, 01:10 PM
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Originally Posted by harukoraharu View Post
I've found Lemon flavour squash best so far at disguising the taste of salt, even with low dilution levels. Getting the right amound in a pinch is still very much trial and error but it has helped.
Definately worth a trip to the local health food shop and getting some unrefined himalayan salt. It comes in crystal form and one or two rocks is enough when mixed with water.

http://himalasalt.com/index.php?page...Salt&display=7
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Old 28-May-2011, 01:13 PM
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Worth checking out this link. Information into the benefits of himalayan salt.

For a start it contains many of the trace elements found in sports drinks, such as calcium, magnesium, potassium, copper, iodine and iron.

http://www.vitalhealthzone.com/nutri...ular-salt.html
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Old 28-May-2011, 04:58 PM
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Funny as I was thinking earlier that salt alone probably is missing some things. I sweated a lot this afternoon after 20-30 minutes of focus pad work followed by a 20 minute MMA style intervals circuit. I can only think of Holland & Barrett for supplements, but nothing on their website. Maybe Arjuna healthfood shop
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