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Sports drinks are made to replenish the glucose and electrolytes lost through intense, prolonged exercise or hot weather. These drinks are also used to prevent dehydration in those with gastrointestinal illnesses, such as diarrhea and vomiting, and many of them provide creatine and collagen together.

Carbohydrates

Sports drinks are formulated with carbohydrates as the primary fuel source for most sports. The amount and type of carbohydrate used can have a dramatic impact on the taste, efficacy, and absorption of a sports beverage. The main objective of carbohydrate addition to sports drinks is to achieve a good flavor while providing adequate energy for performance. This can be accomplished by combining several different types of carbohydrates which are then absorbed using different mechanisms and can thus be delivered to working muscles faster than if a single sugar is consumed alone.

The primary source of carbohydrate in a sports drink is water which is usually treated and filtered to ensure high quality. This is the base for other ingredients like salt, electrolyte solution, fruit juices, and flavors that are added to a sports beverage. Sports drinks are essential as water allows other ingredients to be absorbed quickly into the body when exercising.

A good sports drink should be isotonic which means that it is in balance with the body’s fluids and contains the same number of osmotically active particles as plasma. It should also encourage voluntary fluid intake, stimulate rapid fluid absorption, supply carbohydrate for improved performance, and augment physiological response.

Sodium is an essential component of sports drinks. It stimulates thirst, improves taste, and increases hydration effectiveness by increasing fluid absorption rate in the small intestinal tract. It also helps replace sodium lost through sweat, especially for heavy or salty sweaters. Sports drinks should have a low sodium content, as too much sodium can hinder the body’s fluid retention.

A sports drink’s carbohydrate content is usually a mixture of glucose and fructose. Glucose is the simplest sugar and provides most of the energy that we get from carbohydrate sources, such as fruits and starches. Fructose is another common form of sugar and provides additional sweetness to a sports drink. Many sports beverages also contain disaccharides like sucrose (glucose attached to fructose), and maltodextrin (3-20 glucose molecules bonded together). These compounds are beneficial because they allow the manufacturer of sports drinks to achieve the desired 6-8% without adding large amounts of sugar. These compounds are also absorbed more quickly than a pure glucose solution.

Electrolytes

Dehydration or electrolyte imbalance is common among athletes and those who engage in prolonged or intense physical activity. They must replace fluids and carbohydrates that they lose through sweating. Sports drinks are designed for replenishing these nutrients, improving performance and providing hydration. Although they aren’t necessary for the majority of people who exercise regularly they are very useful to athletes and those who take part in activities that require stamina or endurance.

Water and sugar are the main ingredients in most sports drinks. They may also contain minerals and salt. These drinks are marketed to maintain the mineral content in the body, particularly sodium. They are consumed during training and competition to prevent dehydration, balance electrolytes, provide energy and prepare the body for intense exertion.

These drinks are usually isotonic. This means that the concentration of carbohydrates and salt in them is similar to what occurs in the body. These drinks contain electrolytes, usually sodium and potassium. They are absorbed within the proximal intestine, where between 50-60% all fluid ingested by mouth is absorbed.

Researchers question whether these drinks really improve performance. They are recommended during medium and long distance running or team sports to maintain the body’s glycogen stores, avoid dehydration and stimulate thirst. These drinks also contain sodium, which is known to encourage fluid intake.

Caffeine

A good sports drink is a great way to replenish the carbohydrates and electrolytes lost during strenuous exercise. Some sports drinks are available in bottles, or as tablets to be added to water. These drinks contain a mixture of sugars (e.g., glucose, high fructose corn syrup or sucrose) and other ingredients designed to be quickly absorbed by the body during exercise, such as sodium (to drive up thirst), potassium (to increase fluid absorption) and magnesium and calcium (for muscle contraction). Some of these drinks contain B vitamins that are associated with increased energy. Others contain caffeine to improve performance.

Many athletes need to consume more carbs than they can produce or store during exercise. This is particularly true for those who exercise in hot climates and do high-intensity, prolonged endurance training. Several studies suggest that athletes can benefit from consuming about 30 grams of carbohydrates per hour during exercise. These carbohydrates are found in many sports drinks, even those without added sugar.

Most sports drinks contain sodium and potassium in addition to carbohydrates. Sodium increases thirst, and potassium helps to prevent cramping. Neither sodium nor potassium are needed in large amounts for everyday exercise like a leisurely walk or a bicycle ride, but these minerals can be depleted by sweating heavily and during intense exercise.

The bottom line is, the majority of people can benefit by adding a caffeinated drink to their normal diet. Caffeine is known to enhance the performance in many types of exercise, especially endurance exercises. However, these effects are dependent on the amount of caffeine consumed and on the length and intensity of the exercise, and they are not as pronounced for people who perform intermittent or skill-based exercises.

People with certain medical conditions, such as diabetes or gastrointestinal disorders, should avoid caffeinated sports drinks, as they may increase the risk of heart attack or stroke. In addition, children should not use these drinks because they might lack the stomach and intestinal function to digest them properly.

Other Ingredients

If you are an athlete or you spend a lot time in the gym, you have probably tried a sport drink before. These brightly colored drinks are a part of athletics, and they are often advertised as a boost to performance.

Most sports drinks are made up of carbohydrates, minerals and electrolytes. Some also contain caffeine, vitamins, or both. These drinks are designed to replenish the nutrients that you lose through sweating during exercise. They do not replace the energy that you use during exercise, which comes from fats, protein and carbohydrates.

In addition to being an important source of hydration, sports drinks are known to enhance performance during moderate-to-intense workouts and can be helpful in preventing dehydration during prolonged activities. These drinks are recommended to athletes who sweat a lot, and those who have dehydration symptoms such as cramps, heat exhaustion, or fatigue.

Cleveland Clinic says that these drinks are beneficial for people who are training to compete in an endurance event. They need to replace the minerals, vitamins, electrolytes and calories they lose when sweating. They can also be beneficial for those recovering after an exercise-related illness or injury which may have caused a large amount of fluid loss.

Sugar content is high in most sports drinks, so it’s best to limit them if you’re trying to lose weight. It is recommended that you only have one of these beverages per day and that they be consumed in small portions. Some brands make lower-calorie products, and some even eliminate sugar altogether. Instead, they use sweeteners like sucralose and stevia.

You probably know that you should eat five servings of fruits and vegetables every day, and a salad seems like the perfect device to get them into your system. However, you may be doing more harm than good if you add some of the following items in it.

Bacon/Ham: These ingredients are high in fat, cholesterol and sodium. For a healthy, ideal weight person, they might be all right, but if you have or are at risk for high blood pressure or heart disease, skip them entirely. If this is a main course dish, you may want to substitute avocado, which has heart healthy monounsaturated fat.

Cheese: Even low fat cheese contains a great deal of fat. According to Nutritiondata.com, an ounce of low fat Monterey Jack cheese has eighty-eight calories, fifty-four of which are from saturated fat. Low fat, reduced sodium cottage cheese may be a better option.

Croutons: There’s good news and bad news with croutons. The good news is plain, unseasoned varieties of this baked bread ingredient are fine. However, the seasoned version contains too much sodium for those on a restricted sodium diet.

Boiled Eggs: While healthy people can enjoy up to four eggs a week, those on a restricted fat/cholesterol diet should skip the boiled egg.

Greens: The type of greens used makes a big difference in how healthy your salad is. Iceberg lettuce contains a lot of sugar and doesn’t have as many nutrients found in romaine, red leaf lettuce or even dandelion greens. After finding this out, we almost never purchase iceberg.

Potato and Pasta Salads: These are very high in carbohydrates. Potato salad has the added attraction of fat and cholesterol, due to the use of mayo. If you choose a whole grain pasta and the right dressing, the pasta salad can be a good choice.

Salad Dressing: If you read the nutrition label on your favorite bottle of salad dressing, you’ll see that even the fat free dressings have extraordinarily high amounts of sodium. To get around this, try making your dressings at home.

A good quality balsamic vinegar mixed with some high quality olive oil makes an extremely tasty dressing for any salad. This way, you can also adjust it to your taste standards, adding more vinegar or more oil as needed.

Choosing a salad for your lunch or dinner is a good idea, but you do have to be careful about what you put in it. It doesn’t take much for an otherwise heart healthy meal to become a danger.

You’re in the final trimester of pregnancy and now faced with decisions galore while trying to come up with a birth plan. It ought to be simple enough. Your water breaks, the contractions start, and it’s off to the hospital. There you’ll be faced with the decision of whether or not you want painkillers such as the epidural but that will be another decision entirely. But have you ever stopped to consider the alternatives to your average hospital birth? Alternatives that might even be healthier and less stressful for both mom and baby?

One of these supposedly less stressful methods of birth is waterbirthing – where the mother both labors and delivers her baby in a ‘birthing pool.’ Waterbirths in the United States are on the rise – both at home and in birthing centers. Due to the popularity of this method, some hospitals are even placing birthing centers within their halls or offering women the chance to try it out in the delivery room – though this is not yet a widespread occurrence.

The pros to this method of birth seem to outweigh the cons and due to the fact the incidence of perinatal mortality is no higher than that of natural birth it does indeed seem to be safe. Pros include feelings of both privacy and relaxation for the mother, less painful contractions (only about ten percent of women who labor in water ask for pain medication,) the water allows the mother to float which eases pain as well. Bear in mind that babies spend nine months floating in amniotic fluid acid as well, being born into water is less of a shock compared to the air. Water also helps to stretch skin so that the perineum is less likely to tear – lessening the need for an episiotomy or stitches. The mother will also be free to try other positions rather than being confined to lying in a bed.

Despite these pros, there are still situations where a mother is advised against a waterbirth as most practitioners refuse to allow a woman with a high-high pregnancy to try the method. These situations include:

– Gestational diabetes
– The baby will be born prematurely.
– Preeclampsia
– Toxemia
– A previous Cesarean section.
– Twins or multiples.

Aside from these situations, most women are eligible to try giving birth in water and most practitioners will inform the mother of the possible cons. Such as the fact there is a small – but highly unlikely – chance the baby will inhale water. Another unlikely event is that the baby will experience stress within the birth canal and gasp for air – also inhaling water. The likelihood of the umbilical cord snapping when the baby is placed into mother’s arms but this can be avoided with care.

If the pool or water is not clean there is always the possibility of infection but most birthing centers have strict regulations toward cleaning the pools and pools at home may be cleaned with bleach to kill germs.

The cost of a waterbirth is generally less than that of the hospital – ranging anywhere from one-third to two-thirds of the usual costs if performed in a birthing center. A birthing pool may be rented for around $300 at home and bought for $1000. Most insurance plans cover waterbirths as well.

The most essential thing to remember though is that the mother needs a certified midwife or doctor willing to supervise the birth – especially if performed at home. With the proper precautions and prenatal care, waterbirths are without a doubt a healthy and efficient way to welcome that newborn baby into the world.