Sports Drinks, Energy Drinks, Recovery Drinks - What's the difference?
sports drinks, hydration, energy drinks, recovery drinks
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Sports drinks jargon buster
With so many sports drinks on the market, it’s easy to become confused about which type is best suited to your needs. Isotonic, energy and recovery drinks can all be used to promote hydration, but tend to have slightly differing effects. It’s important to understand, though, that these categories can overlap – eg energy drinks containing relatively small amounts of carbohydrate can be almost isotonic – so the distinctions here should serve as a guide only.
Isotonic drinks provide the body with water, energy and electrolytes in a form enabling the water to be absorbed as rapidly as possible. Studies have shown that fluid is rapidly emptied from the stomach when it contains roughly the same concentration of dissolved substances as that of blood serum – a value of 280 milli-osmoles/kg for you technophiles out there! At this concentration, a drink is said to be ‘isotonic’ or at the same concentration as your body fluids. During exercise, energy in the form of carbohydrate, and electrolyte minerals, such as sodium, potassium, calcium and magnesium, are lost along with water. When these substances are dissolved in water at an isotonic concentration they not only help replace lost fluid more rapidly than even plain water but also help replace some of the lost energy and minerals. However, research has demonstrated that drinks containing dissolved glucose at higher than isotonic concentrations (up to 5%) can be emptied from the stomach just as rapidly, and can therefore replace lost energy more rapidly. Although not strictly isotonic, these drinks offer all the fluid replacement benefits of isotonic drinks and are often marketed as such.
Energy drinks are less about replacing lost fluid and more about keeping the working muscles supplied with energy during very long and sustained workouts. Energy drinks need to contain much higher concentrations of soluble carbohydrates than isotonic drinks, because an isotonic solution ... read entire entry
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on 4/3/2008
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11.5
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Proper Hydration for Exercise
hydration, water, sports drinks, workout intensity
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What and when athletes drink depends upon exercise duration and intensity
Water is the most essential ingredient to a healthy life. Water has many important functions in the body including:
Transportation of nutrients / elimination of waste products.
Lubricating joints and tissues.
Temperature regulation through sweating.
Facilitating digestion.
Importance of Water During Exercise
Proper hydration is especially important during exercise. Adequate fluid intake for athletes is essential to comfort, performance and safety. The longer and more intensely you exercise, the more important it is to drink the right kind of fluids.
Dehydration
Athletes need to stay hydrated for optimal performance. Studies have found that a loss of two or more percent of one's body weight due to sweating is linked to a drop in blood volume.
When this occurs, the heart works harder to move blood through the bloodstream. This can also cause muscle cramps, dizziness and fatigue and even heat illness including:
Heat Exhaustion
Heat Stroke
Causes of Dehydration
Inadequate fluid intake
Excessive sweating
Failure to replace fluid losses during and after exercise
Exercising in dry, hot weather
Drinking only when thirsty
Hyponatremia - Water Intoxication
Although rare, recreational exercisers are also at risk of drinking too much water and suffering from hyponatremia or water intoxication. Clearly, drinking the right amount of the right fluids is critical for performance and safety while exercising.
Adequate Fluid Intake for for Athletes
Because there is wide variability in sweat rates, losses and hydration levels of individuals, it is nearly impossible to provide specific recommendations or guidelines about the type or amount of fluids athletes should consume.
Finding the right amount of... read entire entry
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on 4/1/2008
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2 |
12.5
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Fitness Do's Don'ts
healthy habits, moderation, variety, intensity, hydration
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Whether you're just beginning your quest toward becoming fit or have been exercising for as long as you can remember, these useful hints can help you develop and maintain healthy exercise habits and minimize your risk of injury.
DO Start Off Moderately
Work your way into a routine. Going overboard after a long respite from exercise may result in injury, or at least disappointment.
DON'T Over-Exercise
For maximum benefit at minimum injury risk, the body needs to rest and recover. At least a 24-hour rest after heavy muscle strain is advised. Stagger workouts between heavy and light strain. For example, you can alternate a weight training routine with biking.
DO Warm Up and Cool Down
A low-impact warm-up before any exercise is essential. It warms the muscles, makes them more limber and easier to stretch, which results in a better workout. It also helps to prevent injury. Cooling down after exercising is also important as it relaxes the muscles, lowers the heart rate, and helps the body to recover from the stress of a workout. It'll make you feel better immediately after the workout, and the next morning.
DO Stretch
Flexibility is one of the most important factors of fitness. Stretching before, during and after a workout will result in better performance, good posture, fewer injuries, and overall better fitness.
DON'T Push an Injury
Listen to your body. If you feel pain, stop. Muscle and joint pain can mean many things -- pushing a small hurt can lead to big problems later on. If pain persists more than a few days, see a doctor.
DO Consult a Trainer
If you belong to a gym, you may have the opportunity to consult a certified trainer. He or she can help you craft a reasonable workout plan, tailored for your goals. A trainer can also teach proper form with exercise equipment. Even if you are experienced, bad habits can be developed.
read entire entry
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on 3/24/2008
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5.7
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