When we think of summer, heat and sweat are the first terms that come to our mind. Summer increases the prevalence of dehydration.
Dehydration is the state of negative fluid balance which means that your body loses more fluids than you take in. This is caused by various factors like illness, sweat, diabetes, etc. The most common symptoms of sweating are:
- Dark yellow urine
- Dry lips and mouth
Children and athletes are at the risk of dehydration. Prolonged dehydration can result in lack of coordination, mental fog and weak pulse. This is majorly due to the loss of electrolytes. Dehydration can be tackled by replenishing the lost electrolytes, water and energy. Electrolytes comprise of Sodium, Potassium, Chloride, Calcium, Magnesium and Phosphorus. Among these Sodium and Potassium are lost in huge amounts via sweat.
Why we need Sodium and Potassium:
- Helps in coordination and movement
- Regulates body fluids like mucus, saliva, plasma, urine, bile, etc
- Maintains the pH of the blood
- Helps in the contraction of muscle (potassium)
Water alone cannot replenish the lost sodium and potassium and this need can only be fulfilled by an oral rehydration solution or a sports drink.
Why choose sports drinks?
Athletes and sportsmen use sports drinks to replace the energy, water and electrolytes lost via sweat during the course of physical activity. Sports drinks are different from energy drinks as the latter contains caffeine and calories to boost energy which makes sports drinks the better choice to combat dehydration. A good sports drink should be isotonic in nature as it similar to the concentration of the blood plasma and enables quick absorption.
There are a variety of sports drinks in the market. So how can you select a good one? Here are some key points recommended by American College Of Sports Medicine:
- It should be isotonic in nature
- 6-8% concentration of carbohydrates
- 5 Sodium: 1 Potassium ratio
- Vitamins (B & C)
If you have any query regarding nutrition and Best Sports Drink in India, call us @1800-200-4500 and we will connect you with our experts.
- American College of Sports Medicine, & American Dietetic Association. (2000). Joint Position Statement: nutrition and athletic performance. American College of Sports Medicine, American Dietetic Association, and Dietitians of Canada. Medicine and Science in Sports and Exercise, 32(12), 2130.
- Kozlowski, S., & Saltin, B. (1964). Effect of sweat loss on body fluids. Journal of Applied Physiology, 19(6), 1119-1124.
- Moreno, I. L., Pastre, C. M., Ferreira, C., de Abreu, L. C., Valenti, V. E., & Vanderlei, L. C. M. (2013). Effects of an isotonic beverage on autonomic regulation during and after exercise. Journal of the International Society of Sports Nutrition, 10(1), 2.