Fluid Replacements
Old-time American ranchers used to drink batches of switchel -- a mixture of water, molasses, and vinegar -- during haying season. Workouts have changed since then, and, thankfully, so have the energy drinks. The water is still there, but the molasses and vinegar have been replaced with some form of sugar, minerals such as potassium and sodium, and the ever-mysterious "natural flavors." The end result is basically the same: a double shot of water and muscle food when you need it most.

In the 1960’s the University of Florida’s Medical Research Department developed a drink designed to replenish fluids and electrolytes lost in sweat and to provide energy to enhance athletic performance. To digress slightly, electrolytes are minerals - magnesium, potassium, sodium, and calcium - that are lost through perspiration or other forms of dehydration, particularly in heat stress situations. Under ideal conditions, electrolytes flow through muscle cells to keep them functioning normally. Perspiration depletes cells of fluids and electrolytes, which weakens the muscle tissue. The drink was affectionately called Gator aid for the college mascot. Gatorade was put into use during the 1965 football season. The athlete’s performance noticeably increased over the next few seasons. The performance difference in the Gators was apparent during the latter part of the game when the other team could not keep up. In 1967 the Gators went to their first Orange Bowl, and won. By that point athletes began requesting Gatorade.

Pepsico now owns Gatorade and reports that its product sales in 2002 was about $4 billion. This figure is excluding all other fluid replacement beverages – no cumulative amount was available. Depletion of the body's carbohydrate stores and dehydration are two factors that will limit prolonged exercise. There's no doubt that sports drinks can help you get through a long, hard workout if over 90mins. If you're exercising for less than at least an hour maybe 90 mins straight, plain water works as well as anything else. Many people believe "electrolyte balance," is really import, where other believe the real value of these beverages lies in the carbohydrates: sugars and other energy compounds that help feed the muscles and delay fatigue. Most other people believe a balance of 1 sodium and 2 potassium ratio can help the intake of water when in sports drinks but if you get enough of them in your diet they may not be any help for the first couple hours of the work out. According to a recent report in the journal Sports Medicine, added sodium and potassium won't do you much good unless you're sweating profusely for more than four hours (triathlon). During prolonged exercise in the heat, people can become dehydrated at a rate of 1-2 L every hour (about 2-4 lbs of body weight loss per hour). Even a slight amount of dehydration causes physiological consequences. For example, every liter (2.2 lbs) of water lost will cause heart rate to be elevated by about eight beats per minute, cardiac output to decline by 1 L/min, and core temperature to rise by 0.3o C when an individual participates in prolonged exercise in the heat. Sweating is the way in which the body maintains it's core temperature at 37 degrees centigrade. This results in the loss of body fluid and electrolytes (minerals such as chloride, calcium, phosphate, magnesium, sodium and potassium) and if unchecked will lead to dehydration and eventually circulatory collapse and heat stroke. To minimize disturbances in cardiovascular function and body temperature and to reduce the perceived difficulty of exercise, people should attempt to drink fluids at close to the same rate that they are losing body water by sweating. Unfortunately, runners generally drink only 300-500 mL of fluids per hour and thus allow themselves to become dehydrated at rates of 500-1,000 mL/h. The volume of fluid that most athletes choose to drink voluntarily during exercise replaces less than one-half of their body fluid losses (Noakes, 1993).

The decision as to how much fluid to ingest during exercise should be based upon a risk-benefit analysis. Undoubtedly, the most serious consequence of inadequate fluid replacement, i.e., dehydration, during exercise is hyperthermia, which when severe will cause heat exhaustion, heat stroke, and even death. The risks of too much fluid ingestion are gastrointestinal discomfort and a reduced pace during competition associated with the physical difficulty of drinking large volumes of fluid while exercising.

It was previously thought that the addition of carbohydrate to solutions impaired fluid replacement because carbohydrate is known to slow the rate at which fluids empty from the stomach (gastric emptying). There are two main factors that affect the speed at which fluid from a drink gets into the body: the speed at which it is emptied from the stomach and the rate at which it is absorbed through the walls of the small intestine. The higher the carbohydrate levels in a drink the slower the rate of stomach emptying. Practically speaking, drinks containing up to 8% carbohydrate appear to have little deleterious influence on the rate of gastric emptying, especially when the drinking schedule adopted maintains a high gastric volume (Coyle & Montain, 1992b). Electrolytes, especially sodium and potassium, in a drink will reduce urine output, enable the fluid to empty quickly from the stomach, promote absorption from the intestine and encourage fluid retention. Carbohydrate is stored as glucose in the liver and muscles and is the most efficient source of energy, as it requires less oxygen to be burnt than either protein or fat. During exercise there is in an increased uptake of blood glucose by the muscles and to prevent blood glucose levels falling the liver produces glucose from the liver stores and lactate. If this is sustained for 2 hours or more, a very large fraction of the total body carbohydrate stores will be exhausted and if not checked will result in reduced performance. Recovery of the muscle and liver glycogen stores after exercise will normally require 24-48 hours for complete recovery.

The primary purpose of carbohydrate ingestion during strenuous exercise lasting longer than one hour is to maintain a sufficient concentration of blood glucose and to sustain a high rate of energy production from blood glucose and glycogen stored in muscles which can allow competitors to exercise longer and sprint faster at the end of exercise. Most studies demonstrating improved performance with carbohydrate feedings have given subjects 25-60 g of carbohydrate during each hour of exercise. We therefore recommend that individuals consume solutions that provide 30-60 g of carbohydrate per hour in the form of glucose, sucrose, or starch (Coggan & Coyle, 1991 ).

There are three types of sports drinks all of which contain various levels of fluid, electrolytes and carbohydrate. Isotonic (fluid, electrolytes and 6-8% carbohydrate), Hypotonic (fluids, electrolytes and a low level of carbohydrate), Hypertonic (High level of carbohydrate). Isotonic quickly replaces fluids lost by sweating and supplies a boost of carbohydrate. This drink is the choice for most athletes, middle and long distance running or team sports. Glucose is the body's preferred source of energy therefore it may be appropriate to consume Isotonic drinks where the carbohydrate source is glucose in a concentration of 6% to 8%. Hypotonic quickly replaces fluids lost by sweating, suitable for athletes who need fluid without the boost of carbohydrate like jockeys and gymnasts. Hypertonic used to supplement daily carbohydrate intake normally after exercise to top up muscle glycogen stores. In ultra distance events high levels of energy are required and Hypertonic drinks can be taken during exercise to meet the energy requirements. If used during exercise Hypertonic drinks need to be used in conjunction with Isotonic drinks to replace fluids.

For an exerciser who weighs about 68 kg (150 lb), the requirements for both carbohydrate (i.e., 30-60 g/h) and fluid during prolonged exertion can be met by drinking 625-1,250 mL/h of beverages containing 4-8% carbohydrate. This volume must be adjusted for persons of different body weights. For example, an individual who weighs 50 kg should multiply the above recommendation by 50/68 or 0.74, i.e., 462.5-925 mL/h.

Carbohydrate ingestion clearly improves performance in events lasting longer than 90 min and in which fatigue is associated with reduced bodily stores of carbohydrate ( Coggan & Coyle, 1991), but little is known about the influence of carbohydrate feedings on shorter duration exercise that is more typical of most sport events. Therefore, both fluid replacement and carbohydrate ingestion equally improved high-intensity cycling performance, each by 6%. Furthermore, their beneficial effects were additive, i.e., there was a 12% improvement in performance when both fluid and carbohydrate were administered, and these effects apparently operate through independent mechanisms (Below et al., In Press).

Electrolytes serve three general functions in the body: many are essential minerals, they control osmosis of water between body compartments and they help maintain the acid-base balance required for normal cellular activities. The sweat that evaporates from the skin contains a variety of electrolytes. The electrolyte composition of sweat is variable but comprises of the following components: Sodium, Potassium, Calcium, Magnesium, Chloride, Bicarbonate, Phosphate and Sulphate. Consuming carbohydrate before, during and after exercise will help prevent blood glucose levels falling too low and also help maintain the body's glycogen stores. Many athletes cannot consume food before or during exercise and therefore a formulated drink that will provide carbohydrate is required. During the 40 min period immediately after drinking fluid, regardless of the time of drinking, the subjects stabilized their heart rates and core temperatures. During the periods without fluid ingestion, there was progressive hyperthermia and increased cardiovascular strain. These observations suggest that the volume of fluid ingested is most important, and the timing of ingestion is secondary. One recommendation is try taking a few gulps in the early stages of your workout. The goal is to prevent dehydration, not to cure it. Begin with 8 ounces 20 minutes before you start exercising, then drink four to six ounces every 15 to 20 minutes; that should be enough for most types of exercise. Isotonic - 200ml of orange concentrated, 1 liter of water and a pinch of salt (1g). Mix all the ingredients together and keep chilled

Hypotonic - 100ml of orange concentrated, 1 liter of water and a pinch of salt (1g). Mix all the ingredients together and keep chilled.

Hypersonic - 400ml of orange concentrated, 1 liter of water and a pinch of salt (1g). Mix all the ingredients together and keep chilled.

Sports drinks can be helpful to athletes who are exercising at a high intensity for 90 minutes or more, fluids supplying 60 to 100 calories per 8 ounces helps to supply the needed calories required for continuous performance. It's really not necessary to replace losses of sodium, potassium and other electrolytes during exercise since you're unlikely to deplete your body's stores of these minerals during normal training. If, however, you find yourself exercising in extreme conditions over 5 or 6 hours, you will want to add a complex sports drink with electrolytes. Athletes who don't consume electrolytes under these conditions risk overhydration, believe it or not. The most likely occurence is found in the longer events (five hours or more) when athletes drink excessive amounts of electrolyte free water, and develop hyponatremia (low blood sodium concentration). One of the biggest selling points that Gatorade uses is the taste. They claim that Gatorade’s taste stimulates your body to crave more in order to encourage hydration. They also claim that water’s lack of flavor makes it less palatable, so athletes are less likely to want to drink it. Gatorade says, "Taste the difference. Gatorade actually tastes different when you're hot and sweaty. In fact, its taste keeps you coming back for more. So you get the right amount of fluids into your body. Test it yourself." There are many flavors – orange, lemon lime, fruit punch, and many more. They also make an energy bar and energy drink. One or more hours before exercise consume 17 – 20 oz. Right before exercise consume 7 – 10 oz. For every hour of exercise consume 28 – 40oz. Once the activity is over, 20 oz for every pound lost during exercise should be consumed. Replenishes fluids and electrolytes lost in sweat. Provides energy to enhance athletic performance. In the small intestine Gatorade increases the rate of absorption of fluid, carbohydrates, and electrolytes into the body. It also helps fight urine loss by curbing the kidney’s drive to produce urine. This keeps the body better hydrated. Proper hydration helps maintain blood volume and pressure. Glucose in the Gatorade feeds the brain so as to maintain brain activity during prolonged exercise activities. Ultima Replenisher was created since leading sports drinks used too much sugar and very little nutritional value. They were seeing to many athletes drinking just water when then they need electrolytes before, during and after exercise due to the artificial and sugary alternatives of sports drinks like Gatorade. "So we set out to make an all-natural sports drink with ZERO sugar, just complex carbs and electrolytes, with bio-available vitamins and antioxidents. We believe Ultima Replenisher is the best hydration choice available in the world. No artificial sweeteners, flavors, or colors, the natural choice."

Ultima Replenisher is a re-hydration sports drink in powder form, contains only 35 to 40 calories per 20 ounce serving. The Ultima Replenisher formula, consisting of 30 essential minerals, electrolytes, vitamins, antioxidants, and complex carbohydrates, was designed and tested to optimize: the rapid absorption of fluids and nutrients, the supply of sustainable energy, and recovery from exertion. Ultima Replenisher is unique in that their energy source is from complex carbs ONLY and not simple sugars. They offer the correct ratio of sodium and potassium and a full range of vitamins. Ultima Replenisher is offered in powder form and comes in flavors of, Passion, Lemon/Lime and Wildberry

Ultima Replenisher utilizes the complex carbohydrate, maltodextrin, as an energy source. This allows for a more constant release of energy that avoids the sudden spikes in your blood sugar levels that are caused by simple sugars. Complex carbohydrates are a longer burning energy source. The consumption of large amounts of simple sugar actually diminishes athletic performance. Sugar can cause what physiologists call the "yo-yo effect." This refers to the dramatic rise in blood sugar levels shortly after sugar consumption, followed by a steep decline in blood sugar to a level below where it was before consumption occurred. It is at this point that athletic performance flattens or crashes. Ultima Replenisher provides easily digested complex carbohydrate energy. Complex carbohydrates provide a longer lasting, smoother delivery of energy compared to sugar. Complex carbohydrates do not interfere with the body’s conversion of fat to energy during periods of endurance and high performance.

Ultima Replenisher only contains 10g. of carbohydrates because it contains complex carbohydrates, the body will utilize a greater amount of the carbohydrates from Ultima Replenisher than it will from other drinks that contain 25-30g. of simple sugars. The amount of carbohydrates in Ultima Replenisher is also based on a point of optimal absorption so that the energy source and the nutrients will enter the system very quickly. Large amounts of sugars tend to interfere with their own absorption and will make one feel bloated and heavy.

You can also mix Ultima Replenisher with gel products because Ultima Replenisher and the various gel products all contain complex carbohydrates, they are safe to use with one another. Drinks that are all simple sugars, or high in simple sugars are not compatible with the gel products as complex carbohydrates and simple sugars do not combine well in the GI tract. This incompatibility can lead to an upset stomach.

Ultima Replenisher has 75mg of sodium and 150mg of potassium. This is also the intracellular ratio of these two minerals. The 1:2 ratio is important for proper and rapid absorption of a solution once ingested. Drinks, which contain higher amounts of sodium relative to potassium, go against the natural physiological balance of the human body and create a delay in the evacuation of the solution from the GI tract. The imbalance is perceived by the body and will not allow it to absorb until it has internally adjusted the ratio to it natural level of 1:2. Most drinks contain 2-3 times as much sodium as potassium. This will cause one to feel bloated and heavy in the stomach until the body makes the necessary adjustment. Because Ultima Replenisher utilizes the physiological balance of sodium to potassium, it is able to absorb rapidly and effectively.

Ultima Replenisher contains artificial sweeteners it’s sweetened by the natural ingredients, which also provide the flavor. Passion is a kiwi/strawberry blend and Lemon-Lime is from natural lemon flavor. The natural ingredient Lo Han Gao also sweetens ultima Replenisher.

Endurance athletes drink Ultima every day to improve their training and performance. Ultima is on marathon and racecourses. Ultima thinks is ideal for anyone who gets de-hydrated and needs a replenishing boost of sustained energy. For example: kids home from school, firefighters and police, pregnant women, people with diabetes, office workers, folks who want to lose a couple pounds, senior citizens, fitness buffs and anyone thirsty and de-hydrated. Ester C is mineral form of vitamin C. Ester C is absorbed fast and is pH balanced so that it will not upset the stomach. Ester C also enters the bloodstream and tissues four times faster than typical vitamin C. Essential to the formation of collagen, vitamin C protects against bruising, promotes the healing of wounds and the production of anti-stress hormones. It is an anti-oxidant required for tissue growth and repair, and adrenal gland function. Ester C protects against infection.

Coenzyme Q 10 is a vitamin-like substance resembling vitamin E that researchers think may be a more powerful anti-oxidant. Coenzyme Q 10 declines with age and, therefore, supplementation is required to maintain optimum levels. Coenzyme Q 10 is a critical fuel used by every cell in the body but it is particularly important to the heart muscle. Research has revealed that Coenzyme Q 10 benefits the immune system and mental function, while inhibiting allergies and asthma.

Niacinamide aids the function of the nervous system, promotes metabolism of carbohydrates, fats, and protein, and the production of hydrochloric acid used by the digestive system. Niacinamide is essential to proper blood circulation.

Choline is a constituent in phosphatidyl choline, which is essential to cell membranes. It is also called a methyl donor in energy metabolism. In the brain, choline forms part of the neurotransmitter acetylcholine, intimately involved in anabolic drive and in memory.

Inositol helps to prevent hardening of the arteries, is important in the formation of lecithin, and the removal of fat from the liver. Inositol helps metabolize cholesterol.

Vitamin B1 affects energy because it is important for carbohydrate metabolism. It enhances circulation and assists in the production of blood and hydrochloric acid. Vitamin B1 is needed for normal muscle tone of the intestines, stomach, and heart.

Vitamin B2, also known as riboflavin, is a water-soluble vitamin that helps muscle cell mitochondria produce energy. It is necessary for red blood cell formation, antibody production, cell respiration, and growth. Vitamin B2 also facilitates oxygen use throughout the body.

Vitamin B6 is involved in more bodily functions than any other single nutrient. It affects both physical and mental health. This vitamin is necessary in the production of hydrochloric acid and in the absorption of fats and protein. It also aids in maintaining sodium and potassium balance, and promotes red blood cell formation. Vitamin B6 activates many enzymes, aids in B12 absorption, aids immune system function, and anti-body production. It inhibits the formation of a toxic chemical called homocysteine, which attacks the heart muscle and allows the deposition of cholesterol around the heart muscle.

Vitamin B12 is needed to prevent anemia. It aids in cell formation and cellular longevity. This vitamin is required for proper digestion, absorption of foods, protein synthesis, and metabolism of carbohydrates and fats.

Folic Acid considered brain food, folic acid is needed for energy production and the formation of red blood cells. Functioning as a coenzyme in DNA synthesis, it is important for healthy cell division and replication, especially the rapid replication of muscle and blood cells needed for performance and recovery.

Biotin aids in cell growth, in fatty acid production, in metabolism of carbohydrates, fats, and proteins, and in the utilization of B-complex vitamins. Biotin forms part of two enzymes essential for glucose and fatty acid synthesis.

Potassium Citrate is important for chemical reactions within the cells. This mineral aids in maintaining stable blood pressure and in transmitting electrochemical impulses. It also regulates the transfer of nutrients to the cells. Potassium Citrate is important for a healthy nervous system and a regular heart rhythm. It aids in proper muscle contractions and works with sodium to control the body's water balance.

Phyto-Blend is an antioxidant blend containing pine bark extract, grape seed extract, bilberry extract and grape skin extract. Phyto-Blend enhances immunity and protects against the detrimental effects of pollution and the formation the cancer. Research has documented the ability of antioxidants to neutralize free radicals created by exercise.

Lo Han Guo contains a natural sweetening agent called Mogroside, which is derived from the Lo Han Guo fruit and processed into a fine powder. This extract is easily soluble in water without any sediment. It is a stable, non-fermentable extract, which is ideal for diabetics.

Stevia is a natural plant extract considered to have a beneficial effect in controlling blood sugar levels.

Powerade is owned by Coca cola. It’s use and advertising is the same as Gatorade’s. One big difference between these drinks is that Powerade contains several ingredients that Gatorade does not. These include wood rosin esters, coconut oil, and brominated vegetable oil. Are there any benefits in consuming these things?
 
Nutritional Information Comparison
Ingredients per 8 oz
Optimal sports drink formulation
Gatorade
Powerade
Orange Juice
Carbohydrate content (%)
16
16
8
11
Carbohydrate (g)
14
14
19
27
Carbohydrate type
Sucrose, glucose, fructose
Sucrose, glucose, fructose
High fructose corn syrup, glucose polymers
Sucrose, glucose, fructose
Calories
50 – 60
50
72
112
Sodium (mg)
At least 100
110
53
7
Potassium (mg)
At least 28
30
33
446
Carbonation
No
No
No
No
Caffeine
No
No
No
No
Recharge came out in 1999 as a replacement drink that is not like other leading brands, it sweetened only with all-natural fruit juices. It’s made with 100% natural ingredients, without any added sugar, preservatives or artificial colors. This fluid replacement drinks like others provide a quick way to increase energy and replace important sodium electrolytes lost during exercise. The plus series are also supplied with several key nutrients essential to health including vitamin E and selenium. Vitamin E helps promote a healthy immune system and it essential for normal growth and development. It is also necessary for formation of red blood cells, muscle, tissue and an antioxidant. Selenium is thought to boost the immune system. The sodium and potassium in this drink are around the normal body ratio of 2:1 more potassium than sodium. Since it doesn’t put people in hypoglycemic tailspins in the middle of their hard workout because of the refined sugars. Its retail price is around $2 to $2.50 for 32fl oz. It comes in 6 different favors: Berry Plus, Grape, Lime Plus, Orange, Lemon and tropical. Here are the nutrientle facts of Lime plus (47% juice)
 
Calories 90 
% Daily Value*
Total Fat 0g

0%

Sodium 25 mg

1%

Potassium 85 mg

2%

Total Carbohydrates 18g

6%

Sugars 16g
 
 

Protein less than 1g
 
 

 
Vitamin E

100%

Selenium

25%

Chromium

80%

Calcium

2%

Iron

0%

 

 

Bibliography

http://sportsmedicine.about.com

www.gatorade.com

R.W. Knudsen Family Web Site. http://www.knudsenjuices.com.

Ultima Replenisher Website. http://www.ultimareplenisher.com

Sports Coach: Sports Drinks: created 1/1/97. last modified 3/3/03. http://www.brianmac.demon.co.uk/drinks.htm

Coyle, E.E, and S. J Montain. Benefits of fluid replacement with carbohydrates during exercise. Med. Sci. Sports Exerc. 24: 324-330, 1992

Coggan, A.R., and E.E Coyle. Carbohydrate ingestion during prolonged exercise: effects on metabolism and performance. Exerc. Sports Sci. Rev. 19: 1-40, 1991.

Below, ER., R. Mora-Rodriguez, J. Gonzalez-Alonso, and E. E Coyle. Fluid and carbohydrate ingestion independently improve performance during 1 H of intense exercise. Med. Sci. Sports Exerc. (In press).

Coyle, E. Edward. Fluid and Carbohydrate replacement during Exercise: How much and why? Sci. Sports Exercise#50, Volume 7 (1994), Number 3