Watervs.

Sports Drinks

M. SchwartzWSSD 618

Although the marketing push has increased significantly in the past 5-10 years, the concept of the “sports drink” has been around for a long time.

• Athletes have been formulating their own sports drinks for decades.

• Gatorade was developed in 1965 at The University of Florida.

DID YOU KNOW…

Objectives• Why do we get thirsty?• What is the difference between

water and a sports drink?• What are the fluid guidelines for

athletes?• What drinks should athletes

avoid?

What causes thirst?• Exercise causes an increase in body

temperature

• Sweating is an attempt to cool the body

• A loss of body fluid causes a degree of dehydration

• The brain triggers the thirst response…

• …WE DRINK to replace the lost fluids

SO WHAT?!Continued fluid loss will

eventually cause dehydration

Effects of Dehydration

• Sweating causes a loss of water AND electrolytes

• An athlete will begin to notice decreased performance levels with a sweat loss of just 2% of body weight.

Ex: 150 pound athlete = 3 pounds

Water•Advantage

–It will quench your thirst

•Disadvantage–It will not rehydrate the body

HUH?!?!

Water (continued)

•“Turns off” the thirst mechanism prematurely–Person drinks less water than the body needs

•“Turns on” the kidneys–More urine is produced

The Million-Dollar Question

Why should athletes use sports drinks?

They contain WATER

•The body is between 50% and 70% water.

•WE NEED IT TO SURVIVE!

They have FLAVOR

•Studies have shown that “children and young adults will consume more fluid if they are offered a flavored drink.”

Dr. Michael E. Speer, MD; Chairman, Council on Scientific Affairs

They contain ELECTROLYTES •Restores sodium, potassium

and chloride to the body–needed to maintain water balance outside the cell

–lost through sweat

www.ggsiweb.com

They contain SODIUM

•The small amount of sodium contained in many sports drink helps activate thirst, ensuring you drink until fully rehydrated.

www.ggsiweb.com

They contain CARBOHYDRATES •Provides additional

energy to working muscles during exercise–A 6% carbohydrate content is best absorbed as fast as water

www.ggsiweb.com

Water vs. Sports Drinks

No carbohydrates6-8% carbohydrates = provides added energy

No electrolytes Added electrolytes

Quenches thirst =

less drinking

Sodium added = greater thirst =

more drinking

Stimulates urine production

Absorbed quickly = less urine

No flavor =

less drinking

Flavored =

more drinking

“There are many occasions when Gatorade is more

effective than water, but no occasion when water is

more effective than Gatorade.”

Dean KleinschmidtHead ATC, New Orleans Saints

THE VERDICT?

This is particularly true for…

• Long periods of exercise– Ex. running a marathon, 2-a-day

practices

• Shorter bouts (30+ minutes) of vigorous activity– Ex. tennis, soccer, basketball

Fluid Guidelines for Athletes

Before exercising…

• Drink 17-20 ounces of water or sports drink 2-3 hours before exercising

• Drink 7-10 ounces 20 minutes before exercising

Prentice & Arnheim (based on recommendations from ACSM and NATA)

Fluid Guidelines for Athletes

During exercise…

• Fluid replacement beverages should be readily accessible

• Consume at least 7-10 ounces every 10-20 minutes

Prentice & Arnheim (based on recommendations from ACSM and NATA)

Fluid Guidelines for Athletes

During exercise…

• Consume the maximum amount of fluid you can tolerate

• A cool (50-59°), flavored beverage is recommended

Prentice & Arnheim (based on recommendations from ACSM and NATA)

Fluid Guidelines for AthletesAfter exercise…

• For each pound lost during exercise, consume 20 ounces of fluid–Compensates for additional

sweating and urination–Replaces carbohydrate stores

Fluid Guidelines for AthletesWhat to avoid:

• Fruit juices–Fructose slows absorption

• Carbonated Drinks/Soda–Carbonation causes bloating–High sugar concentration

slows absorption

Fluid Guidelines for AthletesWhat to avoid:

• Caffeine (cola, tea, coffee, etc)–A diuretic, promoting

dehydration• Energy drinks

–More than 8% carb content–May contain Ephedra (Ma

Huang)

The “Not-So-Pop” Quiz• Why is water a poor rehydrator?• Identify two of the four things that

sports drinks have that make them better than water.

• The ideal carbohydrate content for a sports drink is:

• A 3% B 6% C 9% D 12%

• T or F – Sports drinks provide no benefit to an athlete involved in activity for less than 1 hour.

Bibliography"Hydration." Sports Science Library. 2002.

Gatorade Sports Science Institute. 11 May. 2005 <http://www.gssiweb.com/sportssciencecenter/topic.cfm

Prentice, William E., and Daniel D Arnheim. Essentials of Athletic Injury Management. 6th ed. New York: McGraw Hill, 2005.

“Gatorade Research." Sports Science Library. 2002. Gatorade Sports Science Institute. 11 May. 2005 <http://www.gssiweb.com/reflib/refs/548/water_gatorade.cfm

“The End”