gatorade

[mcfd45]

So I was sitting in class yesterday (we were talking about electrolytes effect on the body) and I was wondering would it be smart to put a small bag of gatorade mix in your kit to add to h2o to help with some electrolyte problems?

[Rick]

What kind of electrolyte problems? Mankind has lived for thousands of years using just water. You'd have to be really stressed (illness, injury, extreme environment) to have a problem with electrolyte balance. Even then there is probably enough sugar and salt in the food we consume to more than compensate. Just MHO.

[RangerXanatos]

I thought of the same thing but figured I would be alright without it based on the same thing Rick said. Also, if you're in a hot/humid enviroment like me, you're bound to get salt past your lips just from your sweat.

Though, I may take some hiking with me for people that are not too fond of plain water just to please their appetite.

[tacmedic]

Gatorade has way more sugar than it does electrolytes. What we always tell people is that if you have vomitting or diarrhea to drink half strength gatorade (gatorade mixed with twice the amount of required water) to help replace any potentially lost electrolytes, otherwise the high sugar content will make the vomitting or diarrhea worse.

[Rick]

MCFD45 - Hey, I don't want you to think I was slamming you. I was just trying to respond to your question about electrolytes. If you want to add a packet to your gear because you like the taste over plain water then, by all means, have at it. I just think you'd be hard pressed to have a need to adjust electrolytes unless something was seriously wrong.

[mcfd45]

no problem rick. I was asking for your advice. Thanks for helping me out with it

[wareagle69]

i dated a nutritionist some years ago and she told me gatorade was a waste of money said you pee most of it away

[crashdive123]

When I'm doing a lot of strenuous work in extreme temps (90* days, the attics run about 160*) I will supplement my water intake with gatorade. I mix it about 1/3 strength. So adding it to your kit may not be essential, but it certainly couldn't hurt.

[wareagle69]

i'll give ya that crash when i lived in pheonix i did drink allot of gatorade but thats where that girl told me about it, up here i do not have the extreme heat to deal with but alot higher humidity i still just drink water as it is free and ifn i drink two gaterades( which is very easy to do ) i'm out like 5 bucks a day not worth it to me

[crashdive123]

During the summer on a normal work day I go through about 2 gallons of water and one gallon of my gatorade mix. I buy the cans of powdered mix. One can makes 6 gallons at regular strength. Since I mix mine weaker, I get about 18 gallons per can, so not really too expensive.

[wareagle69]

true enough, i understan i used to drink at least a gallon myself, people up here look at me funny cuz i always have water with me every where i go i just tell them it is out of habbit same as dumping my boots before i put them on in the morning ain't no scorpions up here but just the same......

[FVR]

I drink alot of gatorade during the hot months, but then I do some pretty physical work. I dilute it half strength as directed by the firefighters at Fire Station #2 in Lilburn. Full strength, their guys throw up, just water the gents wear out fast. 50/50, they say is the prefect mix.

I must agree.

Crash and I do the same exact thing. Powder goes along way and it's alot cheaper.

[Dave Johns]

I like the taste, so I pack a couple of the small packets when I go camping. Ignoring the whole electrolyte issue, I just prefer orange flavored water to bleach flavored water.

[ledzeppie]

I drink alot of gatorade during the hot months, but then I do some pretty physical work. I dilute it half strength as directed by the firefighters at Fire Station #2 in Lilburn. Full strength, their guys throw up, just water the gents wear out fast. 50/50, they say is the prefect mix.

I must agree.

Crash and I do the same exact thing. Powder goes along way and it's alot cheaper.



are you a firefighter?

[FVR]

No, I just work at a few fire stations.

[A190]

I always keep a supply of powder Gatorade around. courses it gets really hot here and you can have heat exhaustion easily..............Doesn't hurt

Kinda like keeping that ole snake bite kit around......whats the harm

[Madrox]

I also keep a small supply of gatorade around for various purposes.

I also have to agree with diluting it. Even the stuff you buy pre made should be diluted 50/50. I've worked with far too many various sports people over the years and always heard the same thing across the board.

That being said I have recently added those portable tubes (like for iced tea mix) to my packs when i go out. If nothing else a little extra pick me up or to flavor filtered water.

[Rick]

I took some of those iced tea tubes with me on my last hike and they absolutely convinced me of their value. The very best day I had was the afternoon after drinking some tea for lunch. I felt great all afternoon and we were into some pretty up and down terrain. Yea, I'm a believer in those instant tea tubes!

[Gray Wolf]

i dated a nutritionist some years ago and she told me gatorade was a waste of money said you pee most of it away

Then Bear Grylls is getting his moneys worth!! :eek::rolleyes::D

[crashdive123]

Ha Ha! Now that there's funny....I don't care who you are.

[Reiver]

Sorry for the long post, but I remembered reading this Fact Sheet from the Australian Institute of Sport. It seems the jury is still out somewhat on the efficacy of sports drinks.

Hope the following is useful. Reiver

Electrolyte Replacement Supplements
Supplement Overview

* Situations may occur in sport where focussed replacement of electrolytes is warranted:
o Rapid rehydration following moderate-large fluid deficits incurred during exercise or other dehydrating activities (e.g. "making weight").
o Replacement of large sodium losses during ultra-endurance activities.
o Replacement of large electrolyte losses during exercise in certain individuals with high rates of sweat loss and/or high sweat content of electrolytes.
* Standard sports drinks (10-25 mmol/L sodium and 3-5 mmol/l potassium) may not address the replacement of large electrolyte loses during and after exercise.
* In the case of post-exercise rehydration, there is sound evidence that the replacement of electrolyte losses, particularly sodium, must occur before fluid balance is fully restored.
* In the absence of sodium replacement, replacement of fluid by the dehydrated athlete will lower plasma sodium levels and osmolality, causing a decrease in thirst and increase in urine output despite a partially restored plasma volume. Although sodium can be replaced via the consumption of high-sodium foods (e.g. bread, breakfast cereal, or other processed savoury foods) or salt (sodium chloride) added to meals, it is often useful to ensure that electrolyte replacement is achieved via specialised electrolyte-replacement supplements or sports drinks with higher sodium content.
* At present, the value of sodium/electrolyte replacement during exercise in reducing problems associated with large electrolyte losses from sweat is equivocal.
* In particular, the use of sodium supplements to reduce the risk of hyponatraemia (low sodium concentrations) during ultra-endurance events is unclear.
o Some experts feel that this potentially fatal problem can occur, in susceptible people, as a result of large sodium losses during prolonged exercise. Calculations from mathematical models of sweat and sodium losses show that plasma sodium concentrations
o It is difficult to replace the sodium lost during prolonged periods of sweating especially if the athlete replaces fluid losses with low sodium drinks such as water and soft drinks, and meets fuel needs with low sodium choices such as fruit and jelly confectionery and some sports gels and bars.
o Guidelines for sodium intake during prolonged exercise range from 0.5-0.7 g per litre of fluid (21-30 mmol/l) [American College of Sports Medicine 1996 position statement on fluid replacement in sport, regarding exercise greater than one hour] to 0.25-0.5 g per hour for people susceptible to the risk of hyponatraemia during ultra-endurance events [Doug Hiller, Medical Director, Ironman triathlon]. The typical intake of a standard sports drink (e.g. 700 ml per hour of Gatorade) would provide an hourly sodium replacement of 0.29 g.
o Most case histories and observational studies of sporting events have found that severe cases of hyponatraemia are principally associated with "water intoxication" or over-hydration, where the athlete consumes fluid at a rate that is substantially higher than actual sweat losses.
o This may occur in ultra-endurance events, particularly among slower competitors (low sweat loss due to low exercise intensity) and/or competitors who are overzealous regarding fluid replacement. Sodium replacement during exercise will not address the major risk factor for hyponatraemia.
* There is some anecdotal information that whole body or ‘heat” cramps are associated with large sodium losses in susceptible athletes (prolonged or large losses of salty sweat). Further research is required to confirm these findings.
* Oral Rehydration Solutions are recommended in the treatment or prevention of dehydration associated with diarrhoea and gastro-enteritis. The priority for athletes suffering from gastrointestinal upset is rehydration, rather than refuelling.

Supplement Profile

* Oral Rehydration Solutions are manufactured according to World Health Organisation guidelines for the treatment and prevention of dehydration during diarrhoea and gastro-enteritis. In these situations, effective delivery of oral fluid replacement is best achieved by a solution that is low in carbohydrate (2% or 2 g/100 ml) and provides electrolytes in concentrations of 50-80 mmol/L sodium and 10-30 mmol/l potassium.
* Oral Rehydration Solutions are available in a number of pharmaceutical brands, typically as individual sachets of powder to be mixed with 200-250 ml of water.
* Other commercially availably electrolyte supplements include sachets of powder or tablets intended for addition to a sports drink.
* Recently, new sports drinks have become available with a higher sodium content (~30 mmol/l).

Situations for Use in Sport

* Rapid rehydration following moderate-large fluid deficits incurred during exercise or other dehydrating activities (e.g. "making weight").
o Following exercise (or "weigh in") the athlete with a moderate-large fluid deficit should follow a rehydration plan tailored to meet their estimated fluid loss.
o Typically, over the next hour(s) the athlete should consume a volume of fluid equal to 1.5 times their estimated fluid deficit.
o When the rehydration period prior to an exercise bout is less than 60-120 min (e.g. weigh-in prior to a race or competition bout, recovery between repeated training or competition session), gastrointestinal discomfort may prevent the athlete from achieving this targeted fluid intake. In such a situation, that athlete should consume the greatest volume that can be comfortably tolerated.
o Fluid intake should be accompanied by electrolyte replacement, particularly sodium, to optimise the retention of fluid and re-equilibration of body fluid. Sodium replacement can be achieved via the consumption of salt-containing foods eaten at recovery snacks and meals (e.g. bread, breakfast cereal, or other processed savoury foods) or by adding salt (sodium chloride) to meals and snacks. In some cases, particularly where the athlete has a restricted food intake or is limited to eating sports foods and snacks with a low sodium content, it may be valuable to consume sodium-containing fluids to provide a guaranteed sodium intake. Choices include sports drinks with higher sodium content, and Oral Rehydration Solutions or Electrolyte supplements added to traditional sports drinks or other beverages.
o It should be noted that a higher sodium level reduces the palatability of most drinks. Many athletes may prefer to slightly dilute Oral Rehydration supplements rather than follow the manufacturer's instructions. If the palatability of the drink is reduced the athlete should be reminded to meet a fluid intake target, rather than let their fluid consumption be driven by voluntary intake and "enjoyment" of the drink. It should also be noted that the carbohydrate content of Oral Hydration Solutions is low, and will not contribute substantially to the athlete's refueling goals.
* Replacement of large sodium losses during ultra-endurance activities. Replacement of large electrolyte losses during exercise in certain individuals with high rates of sweat loss and/or high sweat content of electrolytes.
o Guidance for sodium supplementation during exercise should be made on an individual basis, and under the supervision of a sports physician or dietitian.
o Sports Science and Medicine professionals should provide education that promotes individualised hydration practices before and during exercise to reduce excessive fluid intake and the risk of hyponatremia through water intoxication.
o Sports Science and Medicine professionals should monitor the literature regarding sodium replacement during exercise to prevent the risk of hyponatraemia or salt-induced cramps in susceptible athletes and high-risk events.
* Prevention and treatment of dehydration during diarrhoea and gastro-enteritis.
o Guidance for use of electrolyte supplements during illness should be provided by a sports physician.

Concerns Associated with Supplement Use

* There is no consensus regarding the value of sodium replacement during exercise.
* In some situations, excessive salt supplementation during exercise may lead to gastrointestinal problems or cause further impairment of fluid balance.
* Excessive fluid intake during exercise (substantially greater than sweat losses) is the major cause of serious cases of hyponatremia in susceptible people. Sodium replacement during exercise does not address this problem.
* Increasing the sodium content of a drink generally reduces the drink palatability and may interfere with the voluntary consumption of fluid.
* The Dietary Guidelines for Australians promote a reduction in sodium/salt intake by the community, due to the link between salt intake and hypertension in susceptible people. Electrolyte replacement during and after sport may be considered as a special situation for a special sub-group of the population, however, general guidelines for healthy eating should not be overlooked.

Last Updated 3/1/07

This fact sheet has been prepared by the AIS Department of Sports Nutrition as part of the AIS Sports Supplement Program. The AIS Sports Supplement Program has been designed for the specific needs of AIS athletes. It is recommended that other athletes and groups seek independent advice before using any supplement. © Australian Sports Commission 2007