Reflection on Sports Drinks and Hydration

Understanding the balance of fluids and electrolytes in our bodies is essential, especially when we engage in physical activities that cause us to sweat a lot. 

The story of how Gatorade was created to help football players combat heat-related issues by replenishing fluids, carbohydrates, and electrolytes is fascinating and shows the practical application of science in sports. Sports drinks like Gatorade are specifically formulated to restore the body's water and electrolyte levels. When we sweat, we lose not just water but also important minerals like sodium and potassium. These electrolytes help in maintaining fluid balance and muscle function. Sports drinks contain these electrolytes and often have a mix of sugars to provide immediate energy for recovery and performance enhancement.

However, it's crucial to evaluate whether sports drinks are suitable for everyone. For someone engaging in regular, intense exercise, these drinks can be helpful. But for everyday hydration, especially for individuals who are not as active, the added sugars and calories in sports drinks might not be necessary. Overconsumption can lead to health issues such as obesity, Type 2 diabetes, and cardiovascular disease, similar to the risks associated with sugary soft drinks.

Healthier alternatives to consider for regular hydration include water, which is calorie-free and hydrates efficiently without any added sugars or chemicals. For added taste without the sugar, infusing water with natural flavors like cucumber, berries, or citrus is a great option. Coconut water is another alternative that contains natural electrolytes like potassium and magnesium and is lower in calories compared to traditional sports drinks.

In summary, while sports drinks can serve a beneficial role in situations involving intense physical activity and significant electrolyte loss, they should not replace water as the primary source of hydration. Making informed choices based on activity levels and health goals is key in maintaining proper hydration and overall health. Through understanding the roles of different beverages, we can make better decisions that support our body’s needs in various situations.

7.1: Chapter Introduction

1. 

• 
• Anonymous
• LibreTexts

Maintaining the right level of water in your body is crucial to survival, as either too little or too much water in your body will result in less-than-optimal functioning. 

One mechanism to help ensure the body maintains water balance is thirst. 

Thirst

 is the result of your body’s physiology telling your brain to initiate the thought to take a drink.

 Sensory proteins detect when your mouth is dry, your blood volume too low, or blood electrolyte concentrations too high and send signals to the brain stimulating the conscious feeling to drink.

In the summer of 1965, the assistant football coach of the University of Florida Gators requested scientists affiliated with the university study why the withering heat of Florida caused so many heat-related illnesses in football players and provide a solution to increase athletic performance and recovery post-training or game. The discovery was that inadequate replenishment of fluids, 

carbohydrates

, and electrolytes was the reason for the “wilting” of their football players. Based on their research, the scientists concocted a drink for the football players containing water, 

carbohydrates

, and electrolytes and called it “Gatorade.” In the next football season the Gators were nine and two and won the Orange Bowl. The Gators’ success launched the sports-drink industry, which is now a multibillion-dollar industry that is still dominated by Gatorade.

Figure 7.1.1$\mathrm{7.1.}1$: John O'Brien The US Men's National team practices at SAS Soccer Park in Cary, NC on April 9, 2006 ahead of their international friendly against Jamaica. (CC-SA-BY 3.0; Jarrett Campbell)

The latest National Health and Nutrition Examination Survey, covering the period from 2005 to 2008, reports that about 50 percent of Americans consume sugary drinks daily.Ogden, C. et al. “Consumption of Sugar Drinks in the United States, 2005–2008.” Centers for 

Disease

 Control and Prevention. NCHS Data Brief, no. 71 (August 2011). http://www.cdc.gov/nchs/data/databriefs/db71.htm. Excess consumption of sugary soft drinks have been scientifically proven to increase the risk for dental caries, 

obesity

, 

Type 2 diabetes

, and 

cardiovascular disease

. In addition to sugary soft drinks, beverages containing 

added sugars

 include fruit drinks, sports drinks, 

energy drinks

 and sweetened bottled waters. Previosuly, we considered in detail the effects of sugary soft drinks on health. In this chapter we will consider sports drinks. Sports drinks are designed to rehydrate the body after excessive fluid depletion. Electrolytes in particular promote normal rehydration to prevent fatigue during physical exertion. Are they a good choice for achieving the recommended fluid intake? Are they performance and endurance enhancers like they claim? Who should drink them?

Typically, eight ounces of a sports drink provides between fifty and eighty calories and 14 to 17 grams of carbohydrate, mostly in the form of simple sugars. Sodium and potassium are the most commonly included electrolytes in sports drinks, with the levels of these in sports drinks being highly variable. The American College of Sports Medicine says a sports drink should contain 125 milligrams of sodium per 8 ounces as it is helpful in replenishing some of the sodium lost in sweat and promotes fluid uptake in the small intestine, improving hydration.

You Decide

Are there better beverage options than sugary soft drinks and sports drinks to satisfy your 

thirst

?

In this chapter we will consider the importance of maintaining fluid and electrolyte balance in the human body, the functions of water and electrolytes in the body, the consequences of getting too much or too little of water and electrolytes, the best dietary sources of these 

nutrients

, and healthier beverage choices. After reading this chapter you will know what to look for in sports drinks and will be able to select the best products to keep hydrated.

Video 7.1.1$\mathrm{7.1.}1$: Effects of 

Dehydration

 on AthletesThis video portrays the effects of hard-core training on the ability of an athlete’s body to adapt to extremes. “We endorse 

thirst

 as the best scientifically supported method for you to use.” Association of International Marathons and Distance Races.

Reflection Summary on Dehydration Effects in Athletes

Dehydration can significantly impact athletes, especially during intense training and performances. This condition occurs when athletes lose more fluids than they consume, affecting their physical capabilities and overall health. The video emphasizes that severe dehydration can impair an athlete’s strength, endurance, and coordination, leading to decreased performance levels. It also stresses that ongoing dehydration could lead to more serious health risks, such as heat strokes and kidney problems.

Interestingly, the video recommends using natural thirst as a guide for hydration rather than sticking strictly to a hydration schedule. This approach suggests that athletes should drink water whenever they feel thirsty to adequately meet their hydration needs without overdoing it. This method is backed by the Association of International Marathons and Distance Races, highlighting it as a scientifically supported strategy to prevent dehydration during extreme physical activities.

For athletes, understanding and responding to their body’s thirst signals is crucial. It ensures they are not only preventing dehydration but also avoiding the consumption of excessive fluids, which can be just as harmful. This balance is vital for maintaining optimal health and peak athletic performance.

---

This page titled 7.1: Chapter Introduction is shared under a CC BY-NC-SA 3.0 license and was authored, remixed, and/or curated by Anonymous.