Sports Drinks
We're seeing more varieties of sports drinks on the shelves but do we really need them? Ross McNeill comments...
Why do you need a sports drink?
When you push your body to the limits, whether in the gym or on the playing field, the effects of fatigue take their toll. Having a sports drink helps you replace what you lose when you sweat by replenishing fluids and electrolytes and also supplying energy (carbohydrate) to the muscles.
What to look for in a sports drink.
Not just water
Once you have broken a sweat, water is not enough. Your body needs carbohydrate for energy and to replace lost electrolytes.
Correct level and mix of carbohydrate
Drinks should have a good mix of sucrose, glucose and fructose. Drinks with only fructose or high levels of it can't be absorbed as fast and can cause digestive stress. Carbohydrate content is optimal around 6% of the drink. Anything over 8% of the drink offers no additional physical performance benefit.
Right taste for you
Make sure your sports drinks suits you. Often if over or under flavoured to your taste buds it is likely you won't drink enough and you won't replace the fluids you have lost!
Forget the fizz
Carbonated drinks can cause bloating and stomach-ache and is also harder to gulp down.
Leave out the Caffeine
Avoid caffeine when you are exercising. Forget the fact it's a stimulant, especially when involved in endurance events as it acts as a diuretic leading to increased fluid loss.
Drink on schedule
Don't just drink when you are thirsty as by this time you're already dehydrated! Try to take on some fluids every 10-15 minutes regardless of your thirst.
