Hydration Options

July 29, 2006 | Category: blog

gatorade flavorsThis article from The San Diego Union Tribune was a good read because it provides some useful knowledge about the options out there to keep us from gettin dehydrated while working up a sweat.

I tend to stick to Gatorade since it is already proven to work. Whenever Gatorade isn’t around, water is fine (and usually free):

bottled waterWATER (tap, bottled)

Upside: The ultimate hydrator. Cheap, available everywhere and gym-friendly – water’s the only drink many clubs allow in the exercise studio or weight room. Unless you’re exercising hard for an hour or more, water’s the best thing for you.

Downside: : You need to drink 4-6 ounces of water for every 15-20 minutes of exercise, which some people find difficult. If you have a problem with tap water, bottles can get pricey.

Dark side: Believe it or not, it’s actually possible to drink too much water. Hyponatremia – water intoxication – can happen to anyone exerting himself in a major way, and is pretty common among marathoners and long-distance cyclists. Salt-loss through sweating, combined with dilution of the blood through excessive fluid, upsets the body’s sodium levels, a condition that can lead to coma and death.

Good for: Everybody

propelENHANCED WATER, AKA FITNESS WATER (such as Propel, Vitaminwater, Fruit20 Plus)

Upside: Make it sweeter and they will drink. Studies show that people will drink more water if it tastes sweet, from sugar or artificial sweeteners, and has some flavor. Usually contains no caffeine, but check labels.

Downside: : It doesn’t come from the tap, so you’re gonna pay.

Dark side: Popular with anorexics as a way to get vitamins without all those nasty calories.

Good for: People who have a tough time drinking lots of water

gatoradeSPORTS DRINKS (Gatorade, Powerade, Accelerade)

Upside: Contain electrolytes, which are essential minerals that control the body’s absorption of water; sodium to help replace what’s lost through sweat; carbohydrates for an energy boost. Has fewer calories than juice.

Downside: : Less sugar and calories than juice, but more than water. These can be an acquired taste, and some of the flavors don’t occur in nature, but there are so many that you’re bound to find one you can tolerate.

Dark side: Your electrolyte levels might be stabilizing, but your teeth are disintegrating. A study last year found that sports drinks, energy drinks and bottled lemonade caused enamel damage three to 11 times greater than colas. To avoid rotting your pearly whites, chug that sports drink rather than sipping it. Alternate with sips of water, and rinse your mouth with water afterward.

Good for: People who are working out for an hour or more, those who are exercising in extreme heat or doing endurance events. Also helpful to rehydrate people who are vomiting or having diarrhea.

red bullENERGY DRINKS (Red Bull, Full Throttle, Monster, Rumba)

Upside: They often contain B-complex vitamins, and the big hit of caffeine can give athletic performance a boost.

Downside: : High schools have started banning energy drinks for their athletes because of adverse reactions to the excessive caffeine, which can be five times that of the same amount of cola. Too much can cause irritability, insomnia, heart palpitation and dizziness. It’s possible to overdose.

Dark side: Popular as an alcohol chaser in bars because of the erroneous belief that its ingredients offset the impact of the booze. Sorry – you might feel more awake, but you’re still just as drunk.

Good for: Nobody, but one won’t hurt when you need to stay alert.

arizona teaTEA (Arizona, Honest, Snapple, Lipton)

Upside: Antioxidant-rich tea – particularly green – has been touted for its health-protective properties, plus there’s a bit of a caffeine boost.

Downside: : Green tea’s bitter taste means it isn’t everybody’s cuppa; Starbucks has whipped it into a Frappuccino, but there are those among us who still think it tastes like grass. Bottled teas often contain sweeteners that add up to 200 calories or more per bottle, and tea does contain caffeine, which can act as a diuretic.

Dark side: Mixing green tea and aspirin can increase risk of bleeding because both inhibit clotting. Research suggests green teas have negative interactions with certain antipsychotics, antidepressants and chemotherapy drugs.

Good for: People who want more from their drink than mere hydration.

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