The Optimal Sport Drink – ditch that other stuff!

Gatorade – What’s so bad about it?

As a former athlete and now coach, I am really troubled by the mainstream sport drinks out there.  Athletes are guzzling them down day after day, and I’m sure never think to read the ingredient list.  These drinks have expensive commercials with high profile athletes touting their products, selling them to masses of young athletes but when it really comes down to it, are they really that good for you?

I was curious and so I looked into it. Here are some interesting ingredients:

• Monopotassium Phosphate: used for a source of potassium (which is an electrolyte), and as a preservative.  The problem with phosphates is that they cause an imbalance of phosphorus to calcium in the body.  Too much phosphorus causes calcium to be drawn out of the blood, and in most cases our bones. Over long-term this can weaken our bones and increase the susceptibility of fractures.
• Brominated Vegetable Oil (BVO): added as an emulsifier, to prevent the flavoring from separating and floating to the surface. It is banned for use in food products in Europe and Japan.  Bromines are common endocrine disruptors, it competes for iodine in the body which can affect the thyroid.
• Artificial Colours: these have a wide-range of health risks, and its purpose is only for superficial qualities.  Health risks are not on labels in North America.  In Europe their labels contain warnings for their associated risks.  These include: allergy-like reactions, hyperactivity in children, and carcinogenic effects.
• Dextrose and Sucrose: simple sugars.  These provide fuel during a workout.  They are refined sugars, stripped of vitamins, and minerals found in natural sweeteners.

So I’ve now come to the conclusion that these are not the ideal drinks, and can be quite harmful especially when drank on a regular basis.

Importance of Hydration for Athletes

Staying hydrated is not only important for athletes but for everyone for various reasons.  But here are some specific reasons why, as an athlete, you’ll want to keep sipping your water more.

• Water is the main component of blood.  It helps deliver oxygen, nutrients, hormones and other substances to cells and rids them of toxins and waste products.
• Water also has a protective function by cushioning organs and joints from impact or injury, and by helping to regulate body temperature.
• Electrolytes are essential for muscle contractions, regulating fluid in the body, for general nerve function, blood viscosity (and therefore how hard the heart pumps), and for mental clarity.
• Staying hydrated means you can train harder and longer, keep focused, and prevent injury.

Athletes tend to have a low thirst sensation, and extreme temperatures (very hot or very cold) can increase the body’s need for water. When the sensation of thirst is experienced, you have already lost 1.5-2.0 L of fluid! So never wait until you feel thirsty, as you will already be exercising or training in a dehydrated state.

Want an Alternative?

I have made my own version of a sport drink that is free of artificial colours, phosphates, bromines, and refined sweeteners.  It is hydrating, full of electrolytes, vitamins and minerals, sweetened naturally at an appropriate ratio for optimal carbohydrate replenishment, AND is cheaper in the long run to make yourself.

This sport drink is meant to be drank during and/or after exercise or training.  Depending on how long you train for, and how much water you have lost, you will need to tweak this recipe accordingly. But here is the recipe to make approximately 750 mL of sport drink:

The Optimal Sport Drink

150 mL pure coconut water (no sulphites and no added sweetener)

600 mL water

2 tbsp fresh lemon juice

1 tbsp maple syrup (the real stuff)

1/2 tsp sea salt

Directions: Mix all ingredients together in a bottle or large jug and enjoy! Can keep up to 2-3 days in the fridge.

I gave a cooking class to my ski team a couple weeks ago and they really enjoyed the Optimal Sport Drink!

References:

Brazier, Brendan. Thrive Fitness (2008)

Dr. Mercola: http://www.mercola.com

Environmental Working Group: http://ewg.org