Sports Drinks - are they worth buying?
SPORTS DRINKS – SHOULD DANCERS SPLASH OUT – OR STICK TO THE TAP?
Okay, we all know we need to drink because we don’t want to get dehydrated, but did you know that if you wait until you are already thirsty, it’s too late. When we exert ourselves, we sweat. This, in non scientific terms means our bodies are losing not just water but essential minerals such as salt, potassium and chloride. These are essential to our bodies, and keep us healthy. Dehydration causes amongst other things fatigue, headache and poor performance. It can ultimately cause heat stroke and circulatory collapse. On an aesthetic level, nobody wants dry skin or bad breath either!
There are 3 types of sports drink on the market:-
• Isotonic – “sports” drinks. For intensive activity. These contain carbohydrates and quickly replace fluids lost.
• Hypotonic – lower carb. content. These replace fluid without the burst of energy provided by the carbs
• Hypertonic – very high carbs, usually nothing more than a caffeine based high
You need to remember:-
• These drinks are usually high in calories. If a bottle contains 200 calories, you only need to have a few throughout the day and you will soon start putting on weight.
• Citric acid will not do your teeth any favours. If you must have a citrus drink, take it through a straw!
• Stimulants contained in some of them will make you feel very nervous, and also if you take enough, you may find they have a laxative effect.
• They are quite expensive
What do these “sports” drinks contain?
The following could be in your drink.
B-Vitamins: different ones, eg Thiamine, folic acid, but perhaps the best one for Dancers is :- Vitamin B-2 Riboflavin Helps the metabolism of carbohydrates, fats and proteins. If you are looking to produce a higher level of energy in the body, Vitamin B2 is the one of the more important nutrients. If you exercise every day, you are using up your vitamin B2 supply. Cheese and milk are the best dietary sources of this vitamin, also green vegetables and whole grains.
Caffeine: raises your alertness and heartbeat and has an adrenaline like effect. Will make you go to the toilet more. If you drink a lot of caffeine and then decide to stop, you will get a headache. I know this through personal experience. This confirms to me that it is having an effect on my body, because I suffer withdrawal symptoms without it.
Ginseng: Natural, but then most things were at one stage. Said to effect metabolism and make it more efficient. It is thought ingredients in ginseng improve the immune system by stimulating immunoglobin - proteins that act as antibodies.
Pregnant women, people with diabetes and those with high blood pressure are all advised to avoid ginseng as are for patients under 40, or those with depression, acute anxiety or acute inflammatory disease. It is normally only taken for a period of 3 weeks - And all this in a drink of pop!
Glucose: Sugar!
Guarana: natural caffeine yet causes less anxiety.
Green Tea: Another natural source of caffeine, but more beneficial thanks to its anti-oxidant qualities.
Malto-Dextrin: Useful for after exercising. Starch used as a filler in sports drinks. Shows a much slower release than typical sugar into the blood stream as glucose and so makes it a perfect choice for sustained liquid energy.
Sucrose: A carbohydrate which provides the body with immediate fuel. Another type of sugar. Did you know, sugar is to plants what fat is to people – ie a fuel “storage” system?
Taurine: An amino acid involved in the function of the heart, brain and eyes. Drinks that contain high levels of taurine are banned in some countries (Sweden, France) due to health concerns about it.
However, in moderation these drinks can work for you. Your electrolytes will be replaced and the carbs will give you a quick boost of energy – which we all need sometimes.
FOR WATER
It is cheaper, more easily available and works better to stop dehydration. If you are only going to be dancing for a short period of time, water is recommended. Drink small sips throughout your session. Drink in moderation, because I bet you haven’t eaten much, and you don’t want to suddenly need the toilet when your number has been recalled!
AGAINST WATER
• Water can be a bit boring so you have to make efforts to ensure that you have drunk enough to re-hydrate.
• Water does not provide energy, so does not have the performance benefits.
• No electrolytes.
• I have heard stories of athletes collapsing through, believe it or not, drinking too much water. They have washed the salts out of their bodies. Make sure this does not happen to you.
I am not a scientist obviously, but my considered opinion is that both types have their place in our kit bags. For short periods, stick to the water and have a nice nutritious meal as soon as you can. A longer session calls for the hypotonic option, but if you are really pulling out all the stops that is when you will get the help you need from the isotonic drink.
Regardless of what you choose to drink, my advice is take small sips, on a very regular basis.
