Today at CRB Tech Reviews I shall discuss about drinks that you can take while exercising. The options include energy drinks, sports drinks and just water.
Ordinary water is the best choice. But with the choices of sports drinks, energy drinks, and various flavored and fortified waters, what’s an exerciser do?
So everything depends on your taste and length and intensity of your workouts. Let’s take a look at the various drinks.
Do you need any flavour?
The bottom line is hydration.
The American College of Sports Medicine recommends flavoured drinks when fluid replacement is needed during and after exercise to enhance palatability and promote fluid replacement.
And how do you know when fluid replacement is really required?
“Exercising 1.5 hours to 3 hours is long enough for fluid replacement due to sweat losses, which means sweat lost influences sodium and potassium lost.
The longer you exercise, more you need sports drink. A sports drink can do many great things to increase energy levels without the complications of digesting and absorbing a meal.
Sports Drinks During Exercise
A sports drink offers you three things it might need before, during, or after vigorous exercise:
- Electrolytes or Minerals
What about a Weekend Exerciser?
You must be doing tough workouts only in the weekends. Or an avid exerciser who’s not quite of athlete types! Do you also need a sports drink when you exercise?
Everything depends on how much you sweat.
During exercise of less than one hour there is little evidence of any difference in performance between exercisers who drink beverages containing carbs and electrolytes, and those who drink plain water.
And some exercising for 1.5 hours in a cool environment; not sweating much is more in need of fluids or water than electrolytes.
The Facts about Vitamin Water
Do you get the required vitamins? If you really like the idea of vitamin water, here are certain things to think about:
- If alternative sweeteners are added.
- If you’ll be taking too many vitamins.
- If you are just happy with dressed-up regular water. You can flavour it with lemon, lime, orange, or a strawberry or two.
- Green tea comes flavoured naturally these days, too. An alternative but healthful way to drink water once a day.
What about energy drinks for exercisers? Is there anything to them, besides plenty of caffeine?
Caffeine is a no harmful stimulant that offers performance-enhancing benefits. Mostly, caffeine stimulates alertness, motor skill, and concentration.
But overuse of caffeine can cause the jitters, so exercisers just know how much to consume for their own comfort.
Other ingredients are added to some of these energy drinks.
- Taurine similar to an amino acid but not a non protein one.
- Ginkgo biloba helps to prevent mental decline.
- Ginseng promotes energy and mental alertness.
- Guarana or herbal caffeine. This is a stimulant similar to caffeine, and so should be used only in moderation.
What’s in there in your Exercise Drink?
Below are some available, common sports and energy drinks and their nutritional information, as available on labels:
Sports drink (8 ounces):
- Gatorade: 50 cal, 14 g sugar, 110 mg sodium, caffeine-free. Vitamins: None
- Propel Fitness Water: 10 cal, 2 g sugar, 35 mg sodium, caffeine-free. Other ingredients: None. Vitamins: 10% vitamin C; 10% vitamin E; 25% B3 and B6; 4% B12, 25% pantothenic acid.
Energy drinks (8 ounces):
- Red Bull: 110 cal, 27 g sugar, contains caffeine. Other ingredients: taurine, glucuronolactone. Vitamins: 100% B3, 250% B6, 80% B12, 50% pantothenic acid. N.B.: Red Bull is also available in a sugar-free option with acesulfame K, aspartame, and inositol as sweeteners. This version contains 10 cal and 0 g sugar.
- Rock Star: 140 cal, 31 g sugar, 125 mg sodium, contains caffeine. Other ingredients: taurine, ginkgo biloba leaf extract, guarana seed extract, inositol, L-carnitine (25 mg), Panex ginseng extract, milk thistle extract. N.B.: Rock Start is also available in a sugar-free option sweetened with acesulfame potassium and sucralose or Splenda. This version has 10 cal and 0 g sugar.
- Mountain Dew. 110 cal, 29 g sugar, 65 mg sodium, contains caffeine. Vitamins: 20% B2, 10% B3, 10% B6, 10% B12, 10% pantothenic acid.
- Coca-Cola. 110 cal, 29 g sugar, 85 mg sodium, contains caffeine. Vitamins: 20% B3. 20% B6, 10% B12.
- Sugar-Free Energy. 5 cal, 0 g sugar, 110 mg sodium, contains caffeine. Vitamins: 25% B3, 25% B6, 15% B12.
Fortified water (8 ounces):
- Propel Fitness Water. 10 cal, 2 g sugar, 35 milligrams sodium. Vitamins : 25% for niacin, B-6, and pantothenic acid; 10% for vitamins C and E.
- Glaceau Vitamin Water — Energy. 50 cal, 13 g sugar, 0 mg sodium, has caffeine. Vitamins: 40% vitamin C, 20% B3, 20% B6, 20% B12.
Hope the information is helpful for you. Stay connected to this space of CRB Tech Solutions for more on wellness and fitness.