From Water to Sports Drink

Let’s start with some water.

So far, the evidence supports the idea that living organisms need water. You do too! We’ve all heard from some source, at some point, that humans are 70% water. That is not true for all parts of our body, but it is a valid approximation. Water is truly remarkable. Your cells use it to bring in all the building blocks of life. They use it as you do yourself – to eliminate waste. It protects your cells from overheating or cooling too quickly and works as a lubricant and a cushion for your tissues. It is known as the Universal solvent because it can dissolve a group of nutritionally valuable solids.

Questions we will explore in this Article. What’s better, water or sports drinks?

How much water do we need to drink?

What are electrolytes, and why do we need them?

You know you need to stay hydrated. How much water you need varies depending on your age and activity level. Did you know that the 8 glasses of water a day recommendation isn’t supported by science? Some of its stickiness in the health ecosystem is due to plastic bottled water companies’ advertising campaigns. Bottled water is an entirely ludicrous idea.

Remember to get yourself a reusable water bottle and use it. Don’t use plastic one-use bottles for your drinking water unless absolutely necessary. Plastic Pollution is a Problem.

For most of us, drinking when we feel thirsty will be enough to keep us hydrated. That’s right, drink when you are thirsty. Water is best. Other liquids count. Milk is almost all water. Coffee? You bet. Soda? Don’t drink soda. But ya, that counts too.

If you are an elite athlete or a high schooler with three hours of practice after school, you will want to drink more water before, during, and after the strenuous activity. Same thing for those who work long hours in the heat of the day and have strenuous jobs.

But what about my electrolytes? I have to replenish my electrolytes, right? I mean, I’ve seen the commercials. You don’t understand I really need my electrolytes. Wait, what are electrolytes anyway?

When you mix salt crystals with water, the solid disappears, but we know from our basic-level chemistry classes that the salt is still there because you can taste the salt in the water even after we can no longer see it. The sodium and chloride are still there. The salt crystals have dissociated into sodium ions with a positive charge and chloride ions with an equal and opposite negative charge. Ions in water provide the positive and negative charges needed to conduct electricity. Therefore, scientists call them electrolytes. Because you see the Na⁺¹ and the Cl^-1 conduct electricity. Saltwater and tapwater both contain electrolytes.

That’s right, the salt you use in your kitchen comes from the salt that was once dissolved in the ocean waters. Evaporate the water, and you are left with some salt. Is Himalayan salt different from the salt we buy at the grocer?

We’ve all seen the commercials. You run a marathon, swim the English Channel, or rise up and slam dunk a basketball. Time for some Gatorade. Or you go to the gym for a workout, play a game of pickup basketball, or go for a jog. Time for a Powerade. Or you put on your Skechers and go for a stroll, mow the grass, or have difficulty recovering from a night out. So, you can steal your kid’s Pedialyte.

Hydrate with water before, during, and after your workout.

Walk through a high school, and you will see multiple students with Gatorade bottles on tables in every classroom. Academics must be incredibly more physically demanding and strenuous today than it was when I was in school. Oh, wait, I’ve spent decades in school (Former Science Teacher, remember?), and well, while learning something new can be difficult, it is rarely physically taxing. All sarcasm aside, sports drinks have become an enormous business. The marketing is working. Everyone from students to parents feels compelled to have a sports drink on hand just in case they step outside and work up a sweat.

The Sports Drink market is worth roughly 27 billion dollars globally.

               Obviously, when you sweat, you lose those all-important electrolytes. Everyone knows you need electrolytes. Now that we know what electrolytes are, we can look at why we need them and where they come from.

               Electrolytes are the minerals and vitamins that your body needs to function smoothly. Your neurons use them to send signals. Neurons are the cells that make up your nervous system. Your cells use electrolytes to complete work to move nutrients in and waste out of your cells. Electrolytes are also used to maintain your body’s internal balance. Something called homeostasis. They are involved in muscle contraction and monitoring blood pH, just to name a few. Electrolytes are essential.

Here is a list of the most important. They are all ions. Charged particles dissolved in the fluids of your body.

• Na – sodium
• K – potassium
• Cl – chloride
• Ca – calcium
• Mg – magnesium

They can easily be lost when you sweat a lot. But you only need to be concerned if you are working out for a long time or participating in some highly strenuous activity.

 For most of us, working out at the gym or going on a jog will not significantly decrease our electrolyte levels. Your main concern should be to replenish your fluids. In other words, drink water and stay hydrated.

Where do electrolytes come from? Do you need to drink sports drinks to ensure you have enough electrolytes?

Electrolytes come from the food we eat. A balanced diet will provide all the electrolytes a person needs. Remember the list of essential electrolytes from earlier.

Na – sodium       and        Cl – chloride

We can knock two of these off the list right away. Salt is made of NaCl. (Sodium Chloride) One part sodium and one part chloride.

Most Americans consume 5 teaspoons of salt each day. By the way, that is more than is recommended. You should have about 1 teaspoon a day.

Sodium is used by your nerve cells to send signals; it is critical to life. Chloride ions are an essential part of the digestive process.

K – potassium

               Everyone knows you can suffer from muscle cramps if you are low on potassium. You need your potassium, and you get it from bananas. And by the way, beans, potatoes, raisins, spinach, and broccoli. Potassium is used in muscle contractions, but if you suffer from muscle cramps, go ahead and eat that banana, but you probably just need to drink some water. Drinking water is the thing that will help your cramps.

Ca – calcium

               Okay, so milk does a body good, and it’s true, dairy is good for your bones and teeth. Calcium also helps your blood clot; your muscles contract and regulate the beating of your heart.

Mg – magnesium

               Magnesium plays a role in proper nerve and muscle function as well as energy production in cells. You will find it in most of the foods already mentioned. Hopefully, you are eating your beans, dark green leafy vegetables, and dairy daily.

               Why do I need a sports drink if all my electrolytes come from the food I eat? Bingo! You probably don’t.

However, if you have a strenuous workout, participate in a sport with extended practices, or actually do run a marathon, then bottoms up.

Olay, so you probably can cut back a little on the sports drinks.

But is it bad or unhealthy for me to drink a sports drink if I’m not an elite athlete or I don’t run marathons?

The sugar and salt ratio’s in the sports drinks you may covet are excessive for everyday consumption. You are much better off drinking a glass of cool, clear water.

	Gatorade	Powerade	Pedialyte	Water
Fl Oz	20	20	20 adjusted	20
Ml	591	591	591	591
Calories	140	140	59.1	0
Sodium, Na+	11%	4%	22%	0
Carbohydrates (total sugars)	13%	13%	4.2%	0
Added sugars	34 grams	34 grams	13 grams	0 grams
Potassium, K+	1%	1%	8%	0
Chloride, Cl-	0	0	28%	0
Niacin	0	30%	0	0
Vitamin B6	0	10%	0	0
Vitamin B12	0	10%	0	0
Zinc, Zn	0	0	35%	0

The numbers speak for themselves. If you are sick, vomiting, or experiencing diarrhea, you should use Pedialyte to replenish electrolytes. If you are a normal human being, you should drink water and limit your consumption of sports drinks.

Remember, this blog is not about what you should or shouldn’t do. It’s about what you should know so you can make educated decisions. I hope you found this article interesting. Please let me know how I’m doing. Please keep your comments on topic and be nice. I mean, why not. Subscribe, and you will be emailed a notice whenever a new article drops. Stay curious.