In American athletics, sports drinks have established themselves as an indispensable component. Every major league sports team, including those in the NFL, MLB, and NASCAR, receives sponsorship from a sports drink company and uses the product. In light of the fact that these beverages contain a significant number of calories and sugar, the question arises as to who requires them and whether or not they effectively slake people’s thirst and rehydrate them.
Everyone runs the risk of being dehydrated whenever they participate in physical activity of any kind. There are a variety of factors that influence how much a person sweats and, as a result, how much water replacement is required at esteroides farmacia both during and after activity. The amount of fluid that needs to be replaced is determined by a number of environmental elements, including as temperature, sun exposure, humidity, and wind, in addition to the duration and intensity of the exercise. Not only is there a difference between the various activities, but there is also a variation between individuals; some people just perspire more than others and have a greater need to replace lost fluids.
The loss of at least 2 percent or more of one’s body weight as a result of physical activity is considered to be excessive dehydration. Therefore, a person who weighs 160 pounds who loses more than 3.2 pounds during an activity is considered to be dehydrated. They calculate the potential for becoming dehydrated based on the average sweat rates, which is the quantity of fluid that is lost in one hour due to physical activity.
The following is a list of some outdoor sports, along with the average amount of sweat produced by each: 1.4 liters per hour for basketball, 1.5 liters per hour for soccer, 1.7 liters per hour for tennis, and 0.75 liters per hour for running (at a speed of 5 mph.).
How can you know if you are dehydrated:
Compare your body weight before and after activity; a decrease of more than 2 percent indicates that you are becoming dehydrated. Your sweat rate can be calculated by taking the difference and dividing it by the total number of hours spent exercising. Be sure to keep track of the amount of water that you consume while you are working out.
The demand for additional carbohydrates and electrolytes, which can be provided by drinking a sports drink, is determined by the type of exercise being performed, as well as its intensity, length, and the environmental circumstances. In general, the American College of Sports Medicine does not suggest the consumption of sports drinks for physical activity that takes place either inside of a structure or outside for a duration of less than ninety minutes.
The following components can be found in a standard 8-ounce serving of a sports drink:
* Gatorade has 50 calories, 14 grams of sugar (from sucrose syrup and high-fructose corn syrup), 110 mg of sodium, no caffeine, minor amounts of potassium, no vitamins, and no protein. The sugar comes from sucrose syrup and high-fructose corn syrup. Gatorade can be purchased in bottles with capacities of 12, 20, 24, and 32 ounces. The bottle that is appropriate for youngsters has a total of 21 grams of sugar and has a total of 75 calories. The typical bottle contains 2.5 servings, which equals 150 calories and 35 grams of sugar. It has a volume of 20 ounces.
* Propel Fitness Water has ten calories, two grams of sugar that come from sucrose syrup, and it’s also sweetened with Splenda. It has thirty-five milligrams of sodium, but no caffeine.
* Accelerade contains 80 calories, 15 grams of sugar, 120 mg of salt, 4 grams of protein, and no caffeine. There is also no high fructose syrup in this product.
* Each serving of Powerade contains 64 calories, 17 grams of sugar, 53 milligrams of sugar, and absolutely no caffeine. 190 calories and 42 grams of sugar are contained in the 20-ounce container.
Energizing beverages (each 8 ounces):
For purposes of reference Coffee has 2 calories and between 95 and 100 milligrams of caffeine per 8 ounce serving, but ordinary soda has 140 calories and between 35 and 38 milligrams of caffeine per 12 ounce serving.
* Red Bull has 110 calories, 27 grams of sugar (from sucrose and glucose), and contains 76 mg of caffeine. Red Bull also has 200 mg of salt. A number of vitamins are included among the other components. There is also a sugar-free variant of Red Bull available, which uses artificial sweeteners such as acesulfame K, aspartame, and inositol. This particular variant has a total of 10 calories but no sugar at all.
* Rock Star contains 125 milligrams of salt, 80 milligrams of caffeine, 31 grams of sugar (from sucrose and glucose), and 140 calories. There is a sugar-free kind of RockStart that is available, and it is sweetened with a combination of acesulfame potassium and Splenda. This version has a total of 10 calories but no sugar at all.
* Sobe, Energy Citrus Flavor has 120 calories, 31 grams of sugar (most of which comes from high-fructose corn syrup and orange juice concentrate), 15 mg of salt, and includes caffeine.
Eight ounces of vitamin-enriched water:
* Propel Fitness Water. 10 calories, 2 grams sugar, 35 milligrams salt. various vitamins.
* Glaceau Vitamin Water — Energy. There are a total of 50 milligrams of caffeine, 0 milligrams of salt, 13 grams of sugar (from crystalline fructose), and a variety of vitamins.
The following are the ways in which athletes can benefit from drinking sports drinks:
Even when subjected to situations of high physical exertion, drinking sports beverages can assist in maintaining normal bodily function. They give you chemicals that enable quick fluid absorption, which has the effect of keeping your physical functioning intact and prevents you from being dehydrated. The working muscles receive their supply of energy from the carbs, which comprise sucrose and fructose. Because of the sodium, carbohydrates, and tastes, the body will desire to drink even more fluids than it already does. The feeling of thirst is not a reliable indicator of dehydration because by the time we experience thirst, we are already dehydrated. People are encouraged to drink beyond the point where their “mouth thirst” is satiated due to the relatively low salt content of the water.
Does every person who exercises require the consumption of sports drinks?
In spite of the fact that these items offer the perspiring athlete a variety of benefits, they also contribute additional calories and carbohydrates. Do regular people, teenagers, and children actually have a need for them? The amount of perspiration that a person is producing is the key to finding the solution.
When exercising for less than an hour, there is little evidence to suggest that performance is affected differently in athletes who consume beverages containing carbs and electrolytes as compared to athletes who consume only water.