Sports Drinks: Which is Right for You?

Sports Drinks...They're a necessity for runners, especially endurance runners and

especially this time of the year. Sports drinks have gotten somewhat of a bad rap lately because of the carb/sodium content. Ironically that's what makes a sports drink a sports drink. I think the negative view is largely due to the whole Paleo diet hoopla. Sports drinks are not designed to be drunk as a regular beverage. Kids sitting on the bench at a soccer game don't need to be chugging Gatorade. Even the kids in the game playing for less than an hour, probably don't need Gatorade. Same goes for runners. If you're running less than an hour, water will do just fine. It's when you'll be running 60-mins or longer that you need a sports drink.

Most sports drinks contain small amounts of sodium. Sounds counter intuitive to have salt in a hydration drink, but sodium is an electrolyte that actually helps the body absorb water and carry it throughout the body. If you sweat long enough you can deplete your sodium stores. Even if you're drinking lots of water, you can become dehydrated if your sodium levels are low. Ever get that sloshy feeling in your stomach after drinking water on a run? That could mean that your sodium levels are low and even though you have been drinking water, your body has no means to get it out of the stomach to hydrate the rest of you. 

Like sodium, potassium levels (another electrolyte) can decrease through sweat loss after an hour of running. Calcium is an electrolyte that helps muscles contract and potassium works to relax the muscle. Muscle cramps can sometimes occur later in a long run when potassium levels become depleted. Sports drinks contain potassium and are a great way to keep your potassium levels topped off.

So, sports drinks do serve an important purpose. Navigating your way through all the sports drink varieties to find the one that meets your needs is the next obstacle to clear. Ever go to the sports drink isle of the grocery store or nutrition store? It can be overwhelming. Today there are many more brands than Gatorade and even Gatorade has numerous varieties, each promising to do this or that. Basically there are three types of sports drinks, each designed for a different purpose--Isotonic, Hypotonic, and Hypertonic.

Isotonic Sports DrinK--This is the most common sports drink. It's designed to

be drunk both before and during exercise. The formula consists of similar concentrations of salt and other electrolytes and sugar (6-8% carbs) as in the human body. Isontonic sports drinks usually contain about 120-170 calories per 500ml of fluid. Probably the most common type of sports drink, isotonic sports drinks are good for normal replacement of fluids lost through normal sweating incurred during middle and long distance runs. Branding plays an important part with sports drinks companies. In Australia, Powerade now has "Powerade Isotonic" drink playing off "isotonic" like it's something new, but it's the same as the regular Powerade here in the states. (Examples: Gatorade [original]; Gatorade G Series; Gatorade Endurance Formula, Powerade [original], PowerBar Endurance sport [powder], ZICO 100% coconut water, etc.).

Hypotonic Sports Drink--This type of sports drink contains a lower

concentration of salt and other electrolytes and sugar (carbs) than the human body. This type of drink replaces fluids but doesn't provide much of an energy boost. The hypotonic sports drink is a good option for a runner whose stomach won't tolerate the Isotonic or Hypertonic sports drink. But...if a runner uses hypotonic sports drinks on a long run, he/she will need to supplement with sports gels or some other carb food source to get in the needed carbs. Salty pretzels are a great option because the carbs are easily digestible and the salt will help ensure proper hydration/water balance. (Examples: Gatorade G2 Low-Calories, Powerade Zero, Amnio Vital)

Hypertonic Sports Drink--This type of sports drink contains a higher concentration of salt and sugar than the human body. They contain about 10-15% carbs and

usually about 240-320 calories per 500ml of fluid. These drinks are designed to replenish carb levels after exercise or to top off the glycogen stores before an endurance run. Hypertonic drinks are good for marathons or ultra runs. Due to the high levels of carbs, hypertonic sports drinks are not well suited for use during exercise. They absorb slowly and may cause cramping or bloating. (Examples: Gatorade Endurance Formula, Powerade Energy)

Junk Water--There's a 4th category of "enhanced water" that I like to call "Junk Water." Now don't get me wrong, water is water. So, drinking what I call "junk water" isn't necessarily bad for you, but I'm more concerned that

the fancy packing may make you think you're getting something you're not. Vitamin Water for example. Vitamin Water, is a great tasting flavored water that's been enhanced with various vitamins. While these vitamins may have some health benefits they're not going to provide any help with hydration after 60 minutes. Smart Water is another in this category. The label even reads "enhanced with electrolytes." But, if you read the nutrition label, there is no sodium or potassium. The electrolytes added are to enhance flavor. So, like Vitamin Water, it's expensive water that will keep you hydrated (just like tap water) for runs less than 60 minutes. (Examples: Vitamin Water, Smart Water; Aquifina Essentials, SoBe LifeWater, Dasani Plus, etc.)

Can't Tolerate Any Sports Drink--Are you a runner with a touchy tummy that can't seem to tolerate any sports drink? You're not alone. Many runners have stomach

distress when using sports drinks. These runners often just drink water. That's fine, but if they're going to be running more than an hour, they greatly risk dehydration and a host of other complications if they don't somehow replace those lost electrolytes. They're performance will wane too as they deplete their glycogen stores. Ever hit "the wall" in a marathon? That's often due to running out of fuel--glycogen. So, what are these runners to do? Well, luckily there are products such as Nuun and GU Brew that are electrolyte replacement tabs. You pop a tab in your water and it dissolves much like an Alka Seltzer tab. The tabs come unflavored or flavored. They only contain the

electrolytes, so someone with a sensitive stomach should not be bothered by their use in regular water. They will, however, benefit from the hydration and cramp-reducing benefits of the electrolytes. These runners will need to experiment with other ways of getting in some source of more easily digestible carbs to replenish those glycogen stores on long runs. Some runners find eating solid foods like pretzels, fig bars, or graham crackers works well. Others find that the energy chews or gels work okay.


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Mother Nature's Sports Drink—100% Coconut Water

If you live in North Carolina, you've already experienced several hot and humid runs. My running buddies this morning looked like they had been hosed down. All this heat and humidity reminded me that it's time for my annual pitch for my favorite sports drink—100% coconut water.

Around this time last year, I discovered the benefits of 100% coconut water and I also discovered how it helped me on my runs. I tend not to do too well with sports drinks that have a lot of added sugars. I never know when it's going to throw my tummy for a loop. Also, due to my profuse sweating, I tend to get dehydrated easily which on a long run can result in my calves cramping. Then I discovered the best sports drink and the funny thing is it's produced by Mother Nature. Nothing's added, it's just Mother Nature's contribution to the sports world.

Last year when I discovered coconut water, the brand I found available was ZICO. Now there are several other brands available and they all work equally well—O.N.E. , Naked, Vita Coco. Because they are all made of 100%pure coconut water, they contain none of the added sugars and calories commonly associated with traditional sports drinks, plus it has low acidity. They also contain the five essential electrolytes that help to keep nerves firing, muscles moving and to help manage stress. Like I mentioned earlier, I'm a profuse sweater when I run. Because of this, hydration is a big problem. I often experience cramping in my calves from the depletion of my electrolytes. I was surprised to discover that Coconut water has a huge amount of potassium (a key electrolyte) even more potassium than a banana and 15 times more than most sports drinks. Potassium helps prevent cramping and promote muscle recovery. Potassium also regulates blood pressure, cardiovascular health and helps you recover more quickly from exercise and stress. In addition to the potassium, coconut water naturally provides sodium, calcium, magnesium, and even a little protein.

Worried the flavor might be too thick or fruity? Don't be. Basically it has the consistency of water with a very slight hint of a coconut flavor. It's not a strong flavor at all. It's also not a sweet flavor.

Be careful when you're shopping for coconut water. Don't confuse coconut water with coconut milk. Coconut water doesn’t contain the fat of coconut milk. The coconut water comes from young green coconuts before they develop the white meat that contains the fat and cholesterol that's found in mature coconuts. 100% coconut water contains no cholesterol.

Several of the brands mentioned above also have versions with other fruit juices such as mango, peach, cranberry. While these may taste good, they're going to have a higher sugar content and probably a lower level of potassium, so be sure to read the nutrition label before buying a mixed variety of coconut water. My experience has only been with 100% coconut water and I'd highly recommend sticking with the 100% coconut water variety as a sports drink.

Coconut water is a little more expensive than your typical man-made sports drink, but if you're like me, paying a little extra to avoid those dreaded leg cramps is worth it. I also discovered that my local Earthfare will order it by the case for me and I'll actually save a little bit by doing that. I've also found several websites such as Vitacost.com that sell the various brands of coconut water at a discount. I've not ordered through a site like this, so I'm not sure what the shipping charges would be, but it might be worth checking out.

So, looking for a natural alternative to sports drinks that don't contain a lot of added sugars and can help keep cramps at bay? Give 100% coconut water a try....doesn't matter what brand.

6 Simple Steps to Race Day Hydration

We often focus on hydration during training for a marathon, but then for some reason, sometimes that focus gets thrown out the window at race time! Listen to RunnerDude...Don't Do That!

Hydration can make or break a race for a runner. You can be carbed-up to the max, have trained your body to better utilize its fat stores, and have increased your endurance 10-fold, but if you get dehydrated during a race, it may spell DISASTER for you.

Here are a few things to keep in mind to make sure you're well hydrated before, during, and after the marathon.

1. Find out what sports drink will be provided during the race. If you're able, train using the same sports drink provided by the marathon. If your system doesn't tolerate the featured race drink or you'd just prefer to use something different, be sure to plan out how you'll carry or have access to your preferred hydration source. Some options include, wearing a hydration belt or stakeout family members or friends along the course ready to hand you your preferred fluids.

2. Never use the featured sports drink in a Marathon, if you did not use it in your training. Don't Do It! This will often cause stomach issues. The many different brands of sports drinks available contain varying amounts of carbs and electrolytes. Some contain other components such as protein. If you've not tried these products during training, you don't want to risk causing stomach issues on race day.

3. Don't over hydrate. Throughout the day before the race, drink water when you are thirsty, but don't overdo it. Drinking a half a cup to a cup (4-8 oz) each hour works well. Remember, you'll still be carb-loading on this day. Make sure some of your carb intake includes salty simple carbs like pretzels. Also eat a banana or two for the potassium. This will help ensure that you're not flushing out your precious electrolytes that you'll need during the race. Do not drink alcohol the day before the race. This can dehydrate you.

4. Drink 16oz of water 2 hrs before race time. This will provide enough time for the water to pass through your system and the excess be voided well before the start.

5. During the race, drink 6-12oz every 15-20 minutes. Don't rely on the Thirst Mechanism during a race. By the time you are thirsty you are probably already dehydrated. When you are severely dehydrated, you may not even experience thirst. Water works fine the first 45-minutes of the run, but after that sports drinks should be used to help restock the body's glycogen stores as well as replace electrolytes that are being sweated out. Whether you drink water the first 45 minutes and then use sports drinks or you use sports drinks the entire race, make sure it's what you did during your training. Don't vary on race day!

6. Rehydrate after the race. Do a "Sweat Test" a couple of times during your training. Simply weigh yourself (in the buff) before a long run. Do the run. Weigh yourself again (in the buff) immediately after the run. The weight loss incurred is the amount of water you sweated out. For each pound lost, drink 16oz of sports drink. Drinking sports drink will help replace the lost carbs and restock your depleted glycogen stores as well as replace lost electrolytes. This will help ensure a better and quicker recovery. It's important to remove your clothes before weighing especially after the run. If you sweat heavily, your wet clothes could be adding weight which will keep you from getting an accurate post-race weight loss total. Doing the Sweat Test a time or two during your training will give you a good idea as to how much you'll need to drink to rehydrate after a race, since you probably won't have access to any scales until quite a while after the race.

The Right Stuff—Serious Hydration

Several weeks ago I was contacted about trying out and reviewing a brand-new hydration product called The Right Stuff. The first thing that came to my mind was the movie by the same name about the astronauts. Come to find out, the science behind this new product was developed by NASA to help astronauts fight dehydration while in space.

The main difference between The Right Stuff and other sports drinks on the market is that its main and only purpose is hydration. According to The Right Stuff, "many sports drinks contain too much of The Wrong Stuff; carbohydrates that—when added to the normal intake of carbs by athletes— impairs optimal electrolyte performance." The Right Stuff has been scientifically shown to actually increase rehydration with its optimal blend of electrolytes without carbohydrates. The formula uses all natural flavors and citric acid (to help cut the saltiness) and is lightly sweetened with a small amount of sucralose (non-carb sweetener otherwise known as Splenda).

No carbs has its benefits. Many runners are unable to use sports drinks because they cause gastrointestinal problems during their run. This is usually caused by the carbohydrates added to the drinks. Often these runners will result to using only water or nothing, but then they're not getting the electrolyte replacement they need, especially on a long run or when they're running in the heat. With The Right Stuff, runners get the optimal amount of electrolytes and they can control the amount of carbs they digest and when they digest them by using a sports gel or one of the other products on the market such as Sports Beans or Gu's Chomps (just be sure you're using ones without added sodium).

The Right Stuff comes in three flavors—citrus blend, wild berry, and unflavored. The product is packaged in single-serve 16.5ml (0.55 fl oz) vials that are available in 3-ct and 10-ct boxes. The vials are made of recyclable plastic twist-off top packages. You simply squeeze the contents into at least 16 ounces of the beverage of your choice. The packages are a little pricey compared to more traditional sports drinks ($8.99 for the 3-count vial package and $26.99 for the 10-count vial package). However, I think they're currently running a 10% off special on their website.

I tested out The Right Stuff on one of my regular long runs and a tempo run. I was sent one vial of each flavor and I chose to use the citrus blend and the wild berry. The vials are easy to use. Just twist the top and squeeze it into 16oz of water or what ever drink you prefer. I used water with the citrus blend. I sipped a little on my way to meet my running buddies and was surprised at its salty taste. The citrus flavor was very subtle. However, when I started the run and thirst started to set in as well as the heat, I really didn't notice the salty flavor.

During the run, it worked well in helping to keep me hydrated. I sweat profusely during a run, any run, no matter the time of year. During the summer it can become a problem resulting in calf muscle cramps from a sodium imbalance. Just before being contacted about testing out The Right Stuff, I was about ready to try some type of salt tab to see if that would help my situation. Now I don't think I'll need to go that route. On both runs, I sweated as normal, but never felt dehydrated nor did I have problems with my calf muscles seizing up.

On my tempo run I tried added the wild berry to some berry-flavored sugar-free Crystal Light and it really helped cut the salty taste. I had another positive experience with The Right Stuff on this run and it was an even hotter day than on the long run.

I think the thing I like the most about The Right Stuff is the ability it provides you in controlling your carb intake. I also like knowing about the research that has gone into the product for astronauts which is now being shared with athletes. But don't take my word for it, [click here] to check out some other testimonials about The Right Stuff. To find out more about The Right Stuff and how to order it or where to buy it go to http://www.therightstuff-usa.com/.

Don't Drink, Just Dangle

All these years I thought you were supposed to drink Gatorade. Come to find out, all you have to do is look at it! According to an article in Psychology of Sport and Exercise, just looking at a sports drink increases exercise endurance. In a test, members of two different groups of people were asked to raise one leg. One group was shown a bottle of Gatorade and the other was shown a bottle of spring water. People in the group looking at the Gatorade were able to hold their legs up 149% longer than the group looking at the bottle of water. The study's coauthor, Ron Friedman, Ph.D. says the boost most likely occurs because of the inherent association between Gatorade and exercise. This signals the brain that it's time to work. Print and TV ads reinforce this link even more. So for your next marathon, don't drink Gatorade, just carry a stick with a bottle of Gatorade dangling from the end. Extra benefit will be the arm muscles you'll develop.

Eat or Not to Eat...

Are you an eater? I mean do you eat before or during a long run? From the buddies I've talked to in my running group and from other runners I've talked to at races, seems like there's two camps of thought—Eat or Don't Eat. Guess I'm a hybrid. I have to eat something before I run (about 1 hr before) or I'll get really bad hunger pangs, especially if it's a morning run, but I've never been much of an eater during the run, other than the ocassional gel. Some running friends (Lucy and her brother Ben) recently ran a 40-mile trail run (they're awesome). Lucy said she had to eat during the run and was ravenous, but Ben said he could eat very little. I guess everybody's different and what works for one may not work for another. Before I run I usually eat an English muffin with peanut butter and jam. I've found that if I have a little protein while I run it helps with the endurance and recovery. Accelerade® makes a really good gel (Accel Gel®) that contains protein and their Accelerade drinks also contain protein. It has a different consistency than Gatorade®, but it's good. I don't care for the bottled version of Accelerade, but the powder that you mix up, tastes good. Check them out at http://www.accelerade.com/. If you're an eater, what kinds of foods do you eat before, during, or after your run?