The "real" summer weather is now upon much of the country, and that has athletes who must remain active outdoors scrambling to find the best drink to replace lost fluids -- and there are plenty out there from the ever-growing sport drink market. Drinks containing carbohydrates, protein, caffeine, herbal products, vitamins, all claim to be the perfect sports drink. So how can a person choose the sports drink that is right for them?
That's simple. There is no magic tonic that is going to make you jump higher, run faster, increase your brain power, or transform you into an elite athlete. The purposes of sports drinks are to keep your body hydrated and to replace fluids that you loose during exercise.
Keep in mind that the best source for fluid replacement is water. It's what comprises most of our bodies. Water is abundant, inexpensive, and has been endorsed by Mother Nature for millions of years as the number-one drink. Water should be our primary beverage for fluid replacement. However, during intense activities, or activities that last greater than 45 minutes, water may not be enough.
Sports drinks may be beneficial for intense activities or activities lasting greater than 45 minutes. But what should be in your sports drink?
The optimal sports drink should contain no more than eight percent carbohydrates. Try to avoid sports drinks that are carbonated, contain caffeine or herbal remedies, and are high in sugar (greater than eight percent). These ingredients may decrease the objective of the sports drink, which is to hydrate the body. Drinks containing guarana, caffeine, ephedra, ginseng, or taurine claim to boost your performance and or energy. The Food and Drug Administration (FDA) does not evaluate herbal remedies, so their claims, effectiveness, and purity of the product are the responsibilities of the manufactures. This can lead to outrageous claims and a product that has little or too much of the herbal product.
Here's a closer look at some of the common additives to performance enhancing additives.
Caffeine -- widely consumed, and is found in some FDA-approved products. It may increase psychomotor performance and mental alertness. But it may not increase performance when performing sub-maximal endurance exercises, nor will it improve high intensity performance or increase power output. Caffeine may cause rapid heart rate, insomnia, headache, and restlessness. When combined with other products such as guarana or ephedra the therapeutic and adverse effects may be intensified.
Ephedra - banned by most governing bodies of athletics. There is a good reason why. Preliminary research shows that it may be linked to hypertension, seizure, stroke and myocardial infraction. It is best to stay away from products containing this substance until positive research from a reputable source is released.
Guarana -- Caffeine's twin. Has similar effectiveness as caffeine. When combined with caffeine, it can increase the risks associated with caffeine.
Ginseng -- Relatively safe and effective for mental function. There is not enough evidence to support an increase in athletic performance. Siberian ginseng may be effective for increasing performance. People with high blood pressure should try to avoid products that contain ginseng.
Taurine -- is an amino acid commonly found in meat and fish. The human body normally synthesizes it. It helps with the nervous system and may act as an antioxidant.
So what's in your drink? Keep it simple. The only thing that is going to make you perform and feel better is a sound diet, plenty of rest and an appropriate amount of exercise. If you are looking for a quick fix that is safe and effective -- keep looking.
**Robert Stelma, the supervisor of athletic training services for the Geisinger-Wyoming Valley Human Motion Institute in Wilkes-Barre. The facility is part of the Geisinger Health System, which provides health care services for nearly 2.5-million patients in 38 primarily rural counties of Pennsylvania.
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