Need Help: Sports Drinks
Amy and I have spoken off-list, and we need advice on this topic. She and I
both do some long-haul type workouts (biking, running, hiking), and water
just isn’t enough. I believe the issue is that not only are we dehydrated,
but all the sweating makes us lose electrolytes and trace minerals like
potassium. This can lead not only to inhibited performance, but to more
serious conditions such as heat stroke. However, on a long, heavy workout,
the stomach really can’t handle it if we stop to actually eat. That is out
of the question.
The sports drinks we have looked at contain major avoids. Any suggestions?
What is Gu? Can we have that?
November 28th, 2005 at 1:38 am
Gu’s ingredients are:
INGREDIENTS (Lemon Lime)
Maltodextrin, fructose, sodium citrate, citric acid, potassium Citrate,
natural flavors, natural colors.
Maltodextrin and fructose are avoids, and who knows what the flavors and
colors are. I think we can do better. See Dr. Weil’s post below:
Additive-Free Sports Drinks?
“Do you know of any energy drinks that are a bit lighter on the
chemicals and better for you than Gatorade and the like? I am a runner
and I enjoy these drinks, but I wonder if there isn’t something out
there that is better for me. ”
— Anonymous
(Published 06/11/1998)
I don’t usually recommend commercial energy drinks, because they contain
artificial dyes and other unhealthy additives.
When you exercise, you lose a lot of fluids and some minerals from
exertion. Fluid loss can be major, especially if you’re running in a hot
climate or for longer than an hour. And dehydration can drastically
impair performance and mental sharpness.
Energy drinks help the most because they contain water, simple sugars
and electrolytes such as sodium and potassium. There’s also evidence
that drinking one of these before exercising may boost your ability to
work out harder and longer, as long as you’re doing something that
doesn’t require a lot of stops and starts. These drinks bring your blood
sugar up to its normal operating range as you start to work out; while
you’re exercising, hormonal changes keep it steady. (If you stop or slow
down significantly, your blood sugar may spike and then fall when you
start your workout again.) A caution: Don’t use these drinks more than a
few minutes before exercising, or you may feel a sharp drop in blood
sugar once you start.
Whatever you do, drink lots of water. Drink more than you think you
need. Studies have shown that recreational runners tend to drink less
than they need — before, during and after exercise. If you’ve lost a
lot of salt or potassium from exercise, you can replace those substances
by eating some fruits or vegetables. I don’t know that there’s a need
for any kind of sports drinks after exercise. But if you enjoy them,
look for a natural version that doesn’t have additives and colors.
Health-food stores carry similar kinds of drinks that are more
healthful. Talk to the people there about which brands their customers
like the best. Or you can make your own.
Natural sports drink recipe:
On the stovetop, dissolve 1/4 cup sugar in 2 cups of water
Add 1/4 tsp salt
Remove from stove, cool and add 1/4 cup of orange juice
Mix with water to fill a quart bottle, and go!
I would amend this by saying “1/4 cup of HB juice” instead of orange.
Let me know how this turns out.
Cheers,
Ryan