While H2O hydrates the body, the carbohydrates in sports drinks such as harlo improve performance during sessions lasting more than an hour and reduce dehydration.
Carbohydrates
Sports drinks are made more tasty by adding carbohydrates. They provide fuel for the muscles and the brain. They are added in small quantities to enhance the flavor of the beverage. Additionally, they can help maximize hydration and accelerate the absorption water in the intestinal track. Most sports drinks are made with glucose, maltodextrin or sucrose as these are simple carbohydrates that are well tolerated when exercising. Recent studies show that using 2-3 different types of sugars in a sports drink increases hydration and performance as each type of sugar is absorbed through a separate transporter.
Sodium is an important ingredient in most sports drinks as it stimulates fluid intake through the thirst mechanism, enhances flavor, improves fluid absorption in the small intestine, and helps to maintain plasma volume. It also aids in salt replacement for heavy or salty sweaters and promotes fluid retention.
The osmolality of a sports drink is another important characteristic. The osmolality of the drink should be isotonic, meaning that it has the same osmolality as body fluids. This is the most effective sports drink for hydration, as it allows the cell to gain or loose water as required without causing large changes in blood volume.
During the production of a sports drink, ingredients are combined and mixed in stainless steel tanks fitted with mechanical agitators to ensure that all the components are thoroughly mixed. The finished product is cooled, and then pasteurized in order to prevent microbial contamination. The drink is then ready to be used. You can also mix a sports beverage at home using powders or concentrates. These are popular among teams and individuals who need to prepare the drink at their own discretion. The most common flavors for these products are lemon-lime, orange and cranberry, but newer products have come out with very innovative flavors including passion fruit or papaya.
Electrolytes
The principal function of sports drinks is to replenish fluids and electrolytes lost during exercise. They may also contain carbohydrates (CHO), and other substances that enhance performance. There are a variety of flavors and other ingredients, including vitamins and minerals, herbs, proteins, and caffeine.
Water is the main ingredient in sports drinks. The liquid must not have any flavors, be hard or soft, and must be treated so that it is microbially safe. This is done by filtering. The water is a key component in sports drinks as it provides an unflavored background for the addition of sodium salts, carbohydrate, fruit juices, and flavors.
Glucose and fructose are common carbohydrates used to produce sports drinks. They have a very low glycemic indices and are quickly absorbed by the bloodstream. These properties make them perfect for replacing energy when exercising. Most sports drinks have between two and 19 grams of carbohydrate per eight ounces.
Most sports drink manufacturers use a mixture of sodium and potassium salts to replace electrolytes lost during exercise. This is because the concentration of electrolytes in the bloodstream varies with sweat intensity. A balanced mixture allows for maximum rehydration.
Another electrolyte commonly used in sports drinks is sodium bicarbonate. This acts as a buffer, preventing the drop in pH that is caused by the build up of lactic acid. In addition, sodium bicarbonate helps to increase ATP formation by displacing hydrogen ions from the mitochondria.
Other ingredients often found in sports drinks are branched-chain amino acids (BCAA), as well as vitamins and minerals. Potassium is an important mineral for muscle cramping prevention, and zinc has been shown to increase immune function during exercise.
Most sports drinks are ready to drink liquids, but some are available as powdered concentrates (1%) and as ready-to-mix (RTM) solutions (9%) that require mixing by the consumer before use. These products are popular amongst athletes because they allow them to mix the exact amount they need, eliminating waste. These products are easy to transport in a bag or a cooler.
Flavors
The beverage aisle of the grocery can look like a kaleidoscope. To combat this, brands are now making sports drinks with less sugar or without sugar at all. They also use alternative sweeteners. The latest offerings also focus on natural ingredients, and offer reduced calorie claims. Gatorade, for example, has a new drink called G2 Natural that is free of artificial ingredients. It uses stevia to sweeten and natural sea salt as an electrolyte. Other brands have also jumped on board the bandwagon to add protein, which is one of the most popular macronutrients for sports drinks. Gatorade’s new product, G Zero with Protein, boasts ten grams whey protein.
Although many people who exercise won’t need to drink sports beverages regularly, they’re often recommended for specific activities or workouts. For example, an afternoon of intense sports practice or a long outdoor workout can lead to dehydration as well as energy loss from sweating. In these cases, sports drinks can help replenish fluids lost and provide the body with a carbohydrate-boost to support performance.
Sports drinks are not only a good source of carbohydrates but also potassium, magnesium, sodium (listed in the form of chloride, citrate, or bicarbonate), and other nutrients. These electrolytes are lost along with the body fluids during prolonged sweating. Replacing them can help promote hydration and reduce fatigue.
Unlike soda pop, which has a high caloric content, sports drinks usually have half as many calories per volume since they are sold in larger bottles. They are also marketed as healthy options because they do not contain fat or cholesterol, and have a high amount of vitamin C which is an anti-oxidant.
Caffeine
Sports drinks are very popular, and beverage companies have launched their own versions. Many contain sugar or high fructose corn syrup, and a few have additional vitamins and minerals. Electrolytes can vary in sports drinks, but they all contain sodium and potassium.
If you are planning to engage in a long, strenuous exercise, a sports drink may be useful in replenishing fluids and electrolytes lost through sweat. The best option depends on your workout type, duration, weather and personal preferences. Consult an Accredited Sport Dietitian to help you create a customized hydration program that suits your training needs.
In some cases, the level of sweat loss can be such that a sports drink is needed to replace the electrolytes and carbohydrates. This is particularly true for intense and prolonged exercise.
A high-intensity exercise lasting 45 minutes or longer can deplete sodium levels and potassium to the point where a sports beverage is required. Moderate-intensity exercise that doesn’t last long may only require a sport drink to keep you hydrated.
In most cases a sports beverage is not needed. Most adults can hydrate well enough by drinking water and taking in the recommended daily intake of fluids, which should be about eight to 16 fluid ounces per hour. Most children will also be fine with water, and there are other ways to get the electrolytes they need through whole foods like vegetables and fruits.
