References
Our Conclusion
- "All Sport." All Sport. All Sport, n.d. Web. 02 Nov. 2012 <http://www.drinkallsport.com/>.
- Byars, A., S. Keith, W. Simpson, A. Mooneyhan, and M. Greenwood. "Seattle University Proxy Authentication." Seattle University Proxy Authentication. PubMed, 11 Mar. 2010. Web. 02 Nov. 2012. <http://www.ncbi.nlm.nih.gov.proxy.seattleu.edu/pubmed/20222976>.
- Coyle, Edward E., PhD. "GSSI: Sports Science Library." GSSI: Sports Science Library. Gatorade, 2008. Web. 02 Nov. 2012. <http://www.gssiweb.com/Article_Detail.aspx?articleid=23>.
- "Gatorade." Gatorade. N.p., n.d. Web. 02 Nov. 2012. <http://www.gatorade.com/>.
- "Powerade." ION4 GB. Powerade, n.d. Web. 06 Nov. 2012. <http://www.poweradegb.com/>.
- "Selecting and Effectively Using Sports Drinks, Carbohydrate Gels and Energy Bars." American College of Sports Medicine. N.p., n.d. Web. 02 Nov. 2012. <http://www.acsm.org/>.
- Shirreffs, S. M. "Hydration In Sport And Exercise: Water, Sports Drinks And Other Drinks." Nutrition Bulletin 34.4 (2009): 374-379. Academic Search Complete. Web. 4 Nov. 2012.
Why Not Water
- Inadequate mineral content
- Inadequate CHO content
- Shuts down thirst receptors prematurely
Why Sports Drinks
- Contains sodium: retains body fluid
- CHO: recovers muscle fuel stores
- Sustain physical and mental performance
Definitions of Sports Drinks
List of Sports Drinks
Caution: Sports drinks are not for everyday training. They are designed to replenish and refuel athletes during prolonged and intense exercise.
ACSM- "Most sports drinks offer a blend of carbohydrate sources, such as the sugars sucrose, glucose, fructose and galactose. A few beverages may also add maltodextrin, a complex carbohydrate [...] also come with added electrolytes. Sodium, the electrolyte lost in the greatest amount in your sweat, helps maintain fluid balance in the body, promote the uptake of fluid in your intestines and improve hydration."
- Gatorade
- Powerade
- Vitamin Water
- Propel
- All Sport
- Mizone
- Accelerade
- Staminade
- SoBe Life Water
- Maxade
- ...
If You're Thirsty Then You're Already Dehydrated
- Aim to drink 1.5L of fluid for 1 kg of body weight
- Limit dehydration to less than about 2% of body mass.
- Negative performance (physical and mental) impacts:
- Speed
- Decision-making skills
- Perception of difficulty of exercise
- Ultimately, over all performance
Myth: Water is better than Sports Drink
ACSM- "Although water is a good hydrator for most people under most conditions, athletes are anything but typical. Highly competitive athletes may experience significant reduction of glycogen stores and dehydration during an intense, prolonged competition or workout. Sports drinks provide carbohydrate as well as the electrolytes and fluid that replenish critical energy reserves and delay fatigue [...] High intensity, longer performance may be improved by regular consumption of a sports drink."
Your Body Wants To Maintain Homeostasis
Hydration and Performance: Fluid and Carbohydrate Replacement During Exercise: How Much and Why?
Osmolality
- Good indicator of amount of particles in solution
- Is kept close to that of the blood in the circulatory system
Gatorade Sports Science Institute
Purpose: To asses the amount of carbohydrates to be consumed during prolonged, intense exercise.
Sports drinks are quickly absorbed in the body, unlike juice or soda
- Helps in replenishment and hydration at a fast rate
Conclusion: "Ingestion of approximately 30-60 g of carbohydrate during each hour of exercise will generally be sufficient to maintain high rates of oxidation of blood glucose late in exercise and to delay fatigue."
Water vs. Sports Drinks: Which one is best for athletic performance?
Hyponatraemia
The Influence of a Pre-Exercise Sports Drink on Factors Related to Maximal Aerobic Performance
Department of Kinesiology, Angelo State University, San Angelo, TX, USA
- Caused when excessive body water dilutes sodium levels in blood
- Occurs during prolonged exercise (> 2 hrs.)
- Excessive sweat
- Failing to replace sodium lost by sweat
- Or consuming large volumes of low sodium fluids
Purpose: To examine the affects of pre-exercise sports drinks (PRX) relating to maximal aerobic performance during a graded exercise test. (In support of previous study)
Conclusion: PRX supports the finding of the previous investigation and its efficacy for enhancing aerobic performance
Andrea Furst
Nikita Cheema
- Symptoms: Bloating, Nausea, Headaches, Loss of co-ordination, and Fatigue
- During exercise the body decreases your urine production, limiting its ability to excrete excess fluids
- Sodium will be lost in sweat, diluting body sodium levels
- To combat hyponatraemia reduce amount of low-or sodium- free fluids consumed
All Sport
Hydration in Sport and Exercise: water, sports drinks, and other drinks
School of Spor t, Exercise and Health Sciences, Loughborough University, Loughborough, UK
- CHO: 20g to use as fuel for the muscle during high intensity, anaerobic sports
- Delivers maximum CHO without slowing absorption of fluids
- Provide energy for keeping high blood sugar
- Purpose: "Clear evidence is available that drinking during exercise can improve performance, provided that the exercise is of sufficient duration for the drink to be emptied from the stomach and absorbed in the intestine. "
- Electrolytes: 55 mg sodium and 60 mg potassium
- Also keeps high blood sugar for sustained energy
- Replace minerals lost through sweat
- Conclusion: "Generally, drinking plain water is better than drinking nothing, but drinking a properly formulated carbohydrate–electrolyte ‘sports’ drink can allow for even better exercise performance.
Powerade (Energy)
Gatorade (G2-Perform)
- CHO: 21g to help replenish energy with sugar
- Concentration lower than in juice or soda to reduce upset stomach
- Allows it to be absorbed more quickly
- Maintains hydration
- CHO: 10.5 g supplies working muscles with fuel to sustain physical and mental performance during exercise
- Delivers focus and sustains performance
- Electrolytes: 160 mg sodium and 45 mg potassium to help replace sweat loss
- If not replaced: illness, fainting, vomiting
- Help by not overloading the system just enough to replenish
- Electrolytes: 50 mg sodium, 12.5 mg potassium
- To prevent dehydration and increase rehydration
- Absorbed and retain fluid