What’s in sports drinks is important
Q: I like to remain active outdoors during the summer. There are plenty of drinks out there from the ever-growing sport drink market, but what are the best drinks to replace lost fluids? A: Keep in mind that the best source for fluid replacement is water. It’s what comprises most of our bodies. Water is abundant, inexpensive, and has been endorsed by Mother Nature for millions of years as the No. 1 drink. Water should be our primary beverage for fluid replacement. However, during intense activities, or activities that last greater than 45 minutes, water may not be enough and sports drinks may be beneficial.
The optimal sports drink should contain no more than 8 percent carbohydrates. Try to avoid sports drinks that are carbonated, contain caffeine or herbal remedies, and are high in sugar (greater than 8 percent), advises Robert Stelma, supervisor of athletic training services for the Geisinger-Wyoming Valley Human Motion Institute in Wilkes-Barre, Pa..
“These ingredients may decrease the objective of the sports drink, which is to hydrate the body. Drinks containing guarana, caffeine, ephedra, ginseng or taurine claim to boost your performance and energy. The Food and Drug Administration (FDA) does not evaluate herbal remedies, so the claims, effectiveness and purity of product are the responsibilities of the manufacturers. This can lead to outrageous claims,” says Stelma.
Here’s a closer look at some of the common additives to performance enhancing drinks.
– Caffeine is widely consumed and is found in some FDA-approved products. It may increase psychomotor performance and mental alertness. But it may not increase performance during sub-maximal endurance exercises, nor will it improve high intensity performance or increase power output. Caffeine may cause rapid heart rate, insomnia, headache and restlessness. When combined with other products such as guarana or ephedra, the therapeutic and adverse effects may be intensified.
– Ephedra is banned by most governing bodies of athletics, for good reason. Preliminary research shows that it may be linked to hypertension, seizure, stroke and myocardial infraction. It is best to stay away from products containing this substance until positive research from a reputable source is released.
– Guarana is caffeine’s twin and has a similar effect. When combined with caffeine, it can increase caffeine-type risks.
– Ginseng is relatively safe and effective for mental function. There is not enough evidence to show it increases athletic performance. Siberian ginseng may be effective for increasing performance. People with high blood pressure should try to avoid products that contain ginseng.
– Taurine is an amino acid commonly found in meat and fish. The human body normally synthesizes it. It helps with the nervous system and may act as an antioxidant.
So what’s in your drink? “Keep it simple,” says Stelma. “The only thing that is going to make you perform and feel better is a sound diet, plenty of rest and an appropriate amount of exercise. If you are looking for a quick fix that is safe and effective – keep looking.”
Send your questions to Steve Infanti, A Fit Life Column, 801e BAB, University Park, PA 16802 or via e-mail to SCInfanti(at)compuserve.com.
SHNS