What do you drink during the exercise? For most people, the answer is probably water. But many athletes and people energetically likely to exercise a sports drink like Gatorade or Powerade consume during training. Although there are some differences between different sports drinks, these drinks are formulated specifically to meet the demands of athletes performing longer and intense exercises. In fact, most contain a similar combination of water, sugar, and salt to flavor with the flavor. Research and practice support the use of sports drinks to improve performance in endurance events (one thinks of running and cycling) lasting at least an hour. Let's look at the thinking behind sports drink components.
Clearly, water is important to replace the loss of perspiration during exercise, which is even more critical in a hot, humid environment. During intense training on a hot day, perspiration losses can exceed one liter per hour. The lack of replacement of this loss of water can lead to poor performance due to physiological and psychological fatigue. In extreme cases, severe dehydration can lead to hyperthermia and heat stroke. For most athletes, you need only 500 to 1000 ml (16 to 32 oz) of fluid per hour, but you may need more to meet individual needs.
Carbohydrate replacement has long been associated with endurance performance. Strenuous exercise requires a lot of carbohydrates in the form of glucose, which nourishes the active muscles. The muscles can use 60-120 g of glucose per hour, depending on the intensity. Glucose stored in the liver and muscles in the form of glycogen breaks down during exercise. But these supplies are limited and diminish after about an hour of intense exercise. The recommended dose is in the range of 30 to 60 grams of carbohydrate per hour during training to provide sustained muscle effort. Almost all carbohydrates are effective, but sports drinks contain rapidly absorbed sugars. It is also important to maintain blood glucose, because, as I tell my students, "if your blood sugar drops, it falls!
Sports drinks also contain salt. First, replace salt, which you lose in your sweat, to prevent a dangerous condition called hyponatremia. Fortunately, most people eat enough salt during the day and do not lose enough sweat to cause problems. Another reason why salt is included is that glucose is absorbed by sodium. In addition, the levels of sodium in the blood act to stimulate thirst. Salt intake causes hunger in athletes and thirsty athletes are more likely to drink more.
The composition of sports drinks is important, but we also consume questions. Research shows that drinking smaller amounts of liquid more often, 12 ounces every 15 minutes, is better than 32 ounces after one hour. The carbohydrate content is important, but more is not necessarily better. Most sports drinks are at about 8%, which is great for adding blood sugar. Temperature is also important and cold drinks are absorbed faster. Obviously, it is more likely to drink drinks that taste good, so finding a flavor is important to you.
Now that you know what most sports drinks contain and why you may wonder if necessary during your workout. Unless you take an intensive training of more than an hour, you probably will not do it. Water is enough for most people who play sports. And remember that sports drinks contain as much sugar and calories as soft drinks. If you are exercising to lose weight, a sports drink during or after exercise can sabotage your efforts.