Before you hit trail, track, gym or great outdoors, let's take a moment to make sure you are equipped to provide your body exactly what it needs.
WHAT - Find a sports drink with a 6 - 8% carbohydrate solution. This means 14- 20 grams of carbs per serving. Look for a combination of fructose and glucose which optimizes sugar uptake into the blood stream than a single sugar. Avoid artificial sweeteners (i.e. sucralose, aspartame), high fructose corn syrup or fructose alone as these ingredients can cause stomach discomfort due to slow intestinal absorption. If traditional sport drinks upset your stomach, try coconut water or juice. Both are excellent sources of potassium.
HOW MUCH - To avoid dehydration and symptoms such as muscular weakness, dizziness, fatigue, thirst, headaches and cramping - drink 6-8 ounces of your favorite sports drink every 20 minutes.
WHEN - Shortly before and during the activity is key. In doing so, you are preparing and maintaining an even level of electrolytes which keeps you well hydrated, energetic and ready to perform. Be wary of "energy drinks" containing high amounts of caffeine sugar. They are not your best choices especially if you have a sensitive stomach, a history of heart palpitations or are managing sugar intake.
Immediately after the activity, it is just as important to continue with nutrient (electrolyte) replacement. While studies show sports drinks containing vitamins and/or amino acids (building blocks of protein) are unnecessary before or during activity, they can be beneficial in cellular repair post-workout. If you do choose a post-workout beverage, look for one containing 30-60 grams of carbs and 7-15 grams of protein.
Why all the fuss over the right sports drink? Our bodies are in a constant state to find balance. When we engage in exercise or strenuous labor, we lose precious water, vitamins and minerals when we sweat. Electrolytes - minerals such as, sodium, potassium, magnesium, calcium, chloride and phosphate - are vital for proper functioning of our bodies.
Electrolytes regulate fluid balance in cells throughout our bodies. Sodium and potassium are especially important to have in a sports drink since they are key players in proper functioning of nerve and muscle tissue as well as fluid exchange between cells.
What happens during imbalance? Dehydration - yuck! Since thirst is not the first or best indicator, you may be dehydrated and not even know it. Being proactive (and making more trips to the restroom) is vital.
There you have it, the skinny on sports drinks. Finding the right sports drink may take time and experimentation, but by doing so, you'll be ahead of the game and feeling great. Save yourself from a potentially unpleasant situation - Be smart, stay hydrated and keep your gorgeous body humming.
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