Sports Drinks- Good or Bad? How much sugar do they contain?

What do advertisements tell us about sports drinks, such as Gatorade ? Crosby Improves Performance Provides Electrolytes Fuels the Body Hydrates the Body

Background Information: Maughan, Merson, Broad and Shirreffs (2004) stated, “ loss of body water and the associated electrolytes can impair cardiovascular and thermoregulatory function and, if the losses are of sufficient magnitude, exercise performance is also impaired”. Maughan et al. (2004) also discovered that sweat sodium concentration and sweat electrolyte concentration vary between individuals. In addition, the amount of carbohydrates, electrolytes, and water each individual requires will differ (Maughan et al.,2004).

Benefits of Sports Drinks A recent study (Lee, Nio, Ang,Law, and Lim, 2011) hypothesized that sports drinks allow for longer exercise time before reaching exhaustion in comparison to water or a placebo. Results- valid hypothesis And.. Bergeron (2008) stated, “sodium deficit and changes in serum electrolytes can be associated with and result in generalized muscle cramping”.

We know that sports drinks improve performance, but is there a need for the additional electrolytes that sports drinks provide? CBC News, Marketplace (2014) conducted a study on the glucose and electrolyte levels lost during a 2 hour intensive stationary bike ride. Results: After 45 minutes, blood- glucose levels started to drop. After 2 hours, electrolyte levels started to decrease.

Psychological Effect of Sports Drinks In a study, Hagger & Montasem (2009) hypothesized that taking a sports drink during physical activity encourages fluid intake. Results: null hypothesis Hagger & Montasem (2009) stated, “that having the intention to take a sports drink during exercise is only moderately effective in promoting fluid intake while fortifying people’s plans with an implementation intention will lead to exercisers being more likely to carry out their intension to take more sips of the sports drink”.

Costs Dental Erosion: Based on Min, Kwon, and Kim (2011), 40% of athletics who consume sport drinks have dental problems. Why? Min et al (2011) showed that the dental erosion is caused by the acid that is contained in sports drinks, mainly citric acid. Long Term Effects High consumption may be directly related to obesity, diabetes and hypertension. Further research is required.

The left horizontal white lines indicate the baseline of sound enamel and the green arrows indicate the boundary between the sound enamel and treated side. Upper right vertical white bar represents 20 mm. A: PA only; B: PA % nano- HA; C: PA % nano-HA and D: PA % nano-HA. PA is the Powerade and nano-HA is nano-sized hydroxyapatite. Scanning electron microscopy images of the specimen surfaces after each treatment (magnified 10,000T

Recommendation Drink adequate amounts of water before, during, and after exercise. Use something to remind you to keep hydrating. Carrying a sports drink will not necessarily do this. Saunders (2011) indicated, “ the timing of carbohydrate intake also seems important because feedings commencing within 30 minutes after exercise result in substantially higher glycogen synthesis versus when intake is delayed”. So… pack a snack for after your workout or game (doesn’t need to be a sports drink). Lastly… Bergeron (2008) stated, “the key is to increase sodium intake to more closely match individual sweat sodium losses, so that the appropriate amount of ingested fluid is better retained and distributed to all fluid compartments. The result is a more complete rehydration”. So... Input = Output *These recommendations are for the average individual.

References Bergeron, M. F. (2008). Muscle Cramps during Exercise -- Is It Fatigue or Electrolyte Deficit?. Current Sports Medicine Reports (American College Of Sports Medicine), 7(4), S50-S55. Farther, Faster, Fitter? (2014, Jan 31). Retrieved from Hagger, M. S., & Montasem, A. (2009). Implementing intentions to drink a carbohydrate-electrolyte solution during exercise. Journal Of Sports Sciences, 27(9), Lee, J. W., Nio, A. X., Ang, W., Law, L. L., & Lim, C. (2011). Effects of ingesting a sports drink during exercise and recovery on subsequent endurance capacity. European Journal Of Sport Science, 11(2), Maughan, R. J., Merson, S. J., Broad, N. P., & Shirreffs, S. M. (2004). Fluid and Electrolyte Intake and Loss in Elite Soccer Players During Training. International Journal Of Sport Nutrition & Exercise Metabolism, 14(3), Min, J.H., Kwon H.K., & Kim B.I. (2011). The Addition of Nano-sized Hydroxyapatite to a Sports Drink to Inhibit Dental Erosion—In vitro Study Using Bovine Enamel. Journal of Dentistry, 39 (9), 629–635. Saunders, M. (2011). Carbohydrate-Protein Intake and Recovery from Endurance Exercise: Is Chocolate Milk the Answer?. Current Sports Medicine Reports (American College Of Sports Medicine), 10(4),