Sports drink during workouts

A sports drink beverage is designed to help athletes rehydrate when fluids are depleted after training or competition.

Electrolyte replacement promotes proper rehydration, which is important in delaying the onset of fatigue during exercise.

As the primary fuel utilized by exercising muscle, carbohydrates are important in maintaining exercise and sport performance.

Desirable Composition of Sports Beverages:

 

Characteristics Comment
Fuel/Calories Contains a source of CHO: glucose,maltose,dextrin,sucrose,

Goal intake is 30-60 g/hr (2-4 cups of a 6 % CHO drinks /hr).

Electrolytes Enhances fluid uptake & palatability. Contains sodium,potassium,chloride,& phosphorus to replace sweat electrolytes loss in activity longer than 4 hrs. Not an issue in exercise of shorter duration.
Rapid absorption CHO conc.> 10 %. CHO conc. over 10%can slow gastric emptying. Fructose should not be main or sole form of CHO.

 

Benefits of Sports drinks

  • When sweating takes place during performance of sports, it tends to cause loss of fluids and electrolytes (minerals such as chloride, calcium, phosphate, magnesium, sodium and potassium), thus making the body dehydrated.
  • Dehydration if not taken care of, can take ugly shape by causing circulatory collapse and heat stroke. This is where the benefits of sports drink can be very well understood.
  •  When the fluid loss takes place in the body, it leads to impaired performance and the capacity for performing muscular work also declines.
  • Thus, these sports drinks definitely aid in improving the performance level of an athlete, by acting as energy booster.

 

Reducing Risk of Water Intoxication:

  • Consumption of excessive amounts of water can cause water intoxication, a potentially fatal imbalance of electrolytes in the body.
  • Water intoxication is extremely rare. It might occur, for example, during intense exercise when heavy sweating removes water and electrolytes from the body, but only large quantities of water are consumed to replace what has been lost.
  • The resulting low concentration of electrolytes adversely affects central nervous system function.
  • Many sports drinks reduce the risk of water intoxication by replenishing fluids and electrolytes in a ratio similar to that normally found in the human body. However, some sports drinks have low concentrations of electrolytes, so overconsumption of them could still lead to water intoxication.
  • People whose work or exercise puts them at high risk of developing heat illness or water intoxication should seek professional advice about proper rehydration of the body

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