When four researchers at the University of Florida developed Gatorade in 1965 to help the Gators stand up to the effects of heat and humidity, they probably didn't know they were ushering in a huge new sports beverage industry. Dr. Robert Cade, Dr. Dana Shires, Dr. H. James Free and Dr. Alejandro de Quesada discovered that the combination of dehydration and lost electrolytes were conspiring to make the football players wilt on the field. Once they began drinking Gatorade, they turned their game around.
Does that mean the average runner or cyclist needs electrolyte replacement during every workout? Not necessarily. For longer distances, such as the marathon or half-marathon, dehydration and electrolyte loss does become an issue, but for shorter training runs, water is the best and most economical choice. According to Tim Noakes, MD, “Athletes have great difficulty ingesting more than about 700 ml (23.67 oz.) per hour with the increasing probability that they will feel bloated should they try to ingest more.”
Important electrolytes in sports drinks
Sodium is likely the most commonly recognized element in Gatorade, Powerade, and numerous other players. For shorter distances, it's not likely that an athlete will become deficient in sodium, so why is it added at the usual concentration of about 20 mmol per liter? It's because of the way it interacts with other ingredients, particularly potassium. The balance of sodium and potassium in the body determines the water balance in the body.
At longer distances, such as the ultramarathon or the Ironman distance triathlon, extra salt and potassium does become an issue. Ann Trason, an elite ultramarathoner, says, “I take electrolytes for two reasons. First, it seems to help combat problems I have with nausea. Second, it helps with cramping.”
The other two main electrolytes lost in sweat are magnesium and chloride.
The role of carbohydrates in sports drinks
Many products contain carbohydrates. Again, not important for shorter distances or exercise periods, but it becomes increasingly important at longer distances when hypoglycemia becomes an issue. Anyone experiencing “bonking” (American slang, not UK slang) during long training runs can vouch for this. The exact distance varies by individual, but it's a good idea to have a drink with carbs on hand or carry a couple of gels when going over 10 miles.
It's always good to keep a training log. Once a backlog of historical data has been recorded, it's instructive to look back and note what worked and what didn't.
The best carbs for ingestion and performance for most people are maltose and glucose. Consult the glycemic index and select foods rated with a low number to consume while working out and those with a high number for replacing glycogen immediately asterwards. Fructose should be avoided because it tends to cause stomach upset.
Finally, steer clear of trendy “energy drinks” like Red Bull, Viper, Monster, Full Throttle, and Amp. Despite the marketing hype, the list of ingredients is better suited to armchair quarterbacks than someone who is really working out.
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