The importance of adequate bodily hydration cannot be overstated in its relation to proper physiological functioning. The act of training takes this relationship a step further, in that hydration becomes absolutely invaluable to the conditioning of professional, amateur, and recreational athletes & bodybuilders who routinely engage in high-intensity and long-duration training.
Although the present accumulated wealth of information on this subject would immensely benefit this demographic, very little reliable and valid data trickles down to much of this population.
At its core, the condition of dehydration amounts to nothing more than rudimentary arithmetic. “Dehydration occurs when you lose more fluid than you take in and your body doesn't have enough water and other fluids to carry out its normal functions.” It lists the ‘Common Causes’ of dehydration as intense bouts of diarrhea, vomiting, fever, or excessive sweating, and cites the inadequate intake of water during hot weather or exercise as traditional culprits for otherwise healthy people.
The clinic goes on to state that mild to moderate dehydration can usually be reversed by increasing the intake of fluids. This is a clear and accurate depiction of what dehydration is on the surface, but like most athletes’ understanding of this concept, it too simplistically equates dehydration with mere water consumption and is therefore only part of a larger equation.
The clinic goes on to state that mild to moderate dehydration can usually be reversed by increasing the intake of fluids. This is a clear and accurate depiction of what dehydration is on the surface, but like most athletes’ understanding of this concept, it too simplistically equates dehydration with mere water consumption and is therefore only part of a larger equation.
At the most basic level, electrolytes are salts, such as table salt, that dissociate into separate ions when they are dissolved in water. The most important electrolytes sodium (Na+), magnesium (Mg2+), potassium (K+), calcium (Ca2+) and chloride (Cl-) are integral to nerve and muscle function, as well as to almost every other physiological function in the body.
These electrolytes are distributed throughout the body in a highly ordered fashion, and disruption of said order can result in severe bodily dysfunction including heart and gastrointestinal problems, the inability to think clearly, and muscles cramps. Fortunately, unless sickness occurs, humans typically only experience the latter, which is prevalent among poorly hydrated athletes.
These electrolytes are distributed throughout the body in a highly ordered fashion, and disruption of said order can result in severe bodily dysfunction including heart and gastrointestinal problems, the inability to think clearly, and muscles cramps. Fortunately, unless sickness occurs, humans typically only experience the latter, which is prevalent among poorly hydrated athletes.
‘Sports Drinks: Myths and Facts’
Myth: Water is the best fluid replacement during activity.
Fact: While water is good, it has its limitations.
- Water doesn't have flavor to encourage drinking.
- Water turns off thirst before complete re-hydration takes place.
- Water lacks electrolytes and carbohydrate energy that athletes need to perform at their best.
Myth: Sports drinks are all the same.
Fact: The formula matters a lot. Research shows that:
- Too high of a carbohydrate level slows fluid absorption.
- A blend of simple carbohydrates (i.e., sucrose, glucose and fructose), at an overall concentration that’s not too high, can help speed fluid absorption.
- Sodium content is important. Having enough sodium in the beverage will keep the thirst mechanism active for better drinking and will result in a more complete re-hydration.
- Taste and flavor matter. If they’re not suitable for the exercise occasion you won’t consume enough to maintain proper hydration.
Myth: Sports drink consumption during exercise contributes to weight gain.
Fact: According to research, exercisers who drink sports drinks during activity can work out longer and harder and are less likely to overeat following a workout. Research also shows that consuming carbohydrate during exercise makes activity feel easier. These are all positive benefits for those exercising to manage weight.
Myth: Sports drinks are high in sugar and calories.
Fact: Ounce for ounce, sports drinks have about half the calories and sugar of fruit juice or regular soft drinks.
Myth: Sports-drink consumption triggers an exaggerated insulin response during exercise.
Fact: Actually, there is a modest insulin response to sports-drink consumption at rest or during exercise. Insulin release is a natural response to ingestion of carbohydrate-containing foods or beverages. High doses of simple carbohydrates (sugar) evoke the greatest insulin response. Comparatively speaking, sports drinks have low carbohydrate content and are often consumed during exercise, which blunts the insulin response. A slight rise in insulin following ingestion of a sports drink during exercise helps to increase the rate of glucose uptake and use by working muscles – a desirable effect to help boost performance.
Myth: Sports drinks are only for events lasting more than 60 minutes.
Fact: Sports drinks provide benefits over water during vigorous exercise, even during bouts lasting less than 60 minutes. Research demonstrates that sports drinks help performance in endurance competitions as well as shorter-term events or stop-and-go sports, like football, basketball, soccer, tennis, and hockey.
Myth: Sports drinks have too much salt.
Fact: Sodium is an important ingredient, but it doesn’t take a lot to make a sports drink work. Sodium is used in a sports drink because it activates thirst helping to ensure you drink until fully rehydrated.
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