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Q: What are
electrolytes and why do they need to be replaced?
A:
Electrolytes is the scientific term for salts, or specifically,
ions. In the body, major electrolytes include sodium, potassium,
chloride, calcium, magnesium, bicarbonate, phosphate and
sulfate. Electrolytes are vital because various cells in the
body (especially nerve, muscle, heart) use them to maintain
voltages across their cell membranes and to carry electrical
impulses such as muscle contraction. When you exercise heavily,
you lose electrolytes in your sweat, particularly sodium and
potassium. These electrolytes must be replaced to keep the
electrolyte concentrations of your body fluids constant. Drinking
water, especially during strenuous exercise or training, is not
always the best way to replace lost fluids because it dilutes the
existing electrolytes (salts) inside the body's cells and
interferes with their chemical functions. Pure water intake
during exercise also causes bloating and stimulates urine output
which makes it less effective when exercising.
Q: What is osmolarity and why is it so important?
A: The osmolarity of a drink is a measure of the number of
particles in a solution. In an isotonic drink these particles
will comprise of carbohydrates and electrolytes (salts). An
osmolality level of 270-330 Mosm/kg in a sports drink helps to
maintain the required concentration of electrolytes in your
blood. Our bodies consist of 60% water so, for results to be
proud of it must be kept hydrated. When exercising, the high
loss of fluid through sweat increases the risk of suffering from
the negative effects of dehydration such as headaches, fatigue
and cramp. Water alone has a very low osmolality level as it
typically does not contain electrolytes. Although it is great
for hydration, water also stimulates urine output which reduces
its effectiveness during exercise or any sporting performance.
Q: What are mixed tocopherals?
A: Mixed
tocopherols consist of a variety of natural components,
collectively known as vitamin E, obtained from edible vegetable
oils that possess antioxidant properties. Antioxidants are known
to help protect the body against the potentially damaging
effects of free radicals.
Q:
What are carbohydrates?
A: Carbohydrates are key
macronutrients that come in two forms: starch and sugar. Starch
is a complex carbohydrate found in foods such as cereals,
grains, pasta rice, vegetables whilst sugar is a simple
carbohydrate found in foods such as fruits, juices, milk, honey.
Carbohydrates are stored as glucose in the liver and muscles.
Carbohydrates are the most efficient source of energy as they
require less oxygen to be burnt than either protein or fat. If
carbohydrate stores are gradually depleted it can affect
performance. As it is a challenge to consume carbohydrates from
food before and after exercise, an isotonic drink can help to
provide the required carbohydrate to maintain energy.
Q: Why does the body sweat so much?
A: Sweating is the body's way of maintaining its normal
temperature of 37C but it leads to loss of body fluid and
electrolytes such as sodium, potassium, calcium, magnesium. An
average adult needs to consume approximately two litres (eight
glasses) of water per day; however consumption should increase
when exercising. Professional athletes should aim to drink
between three and a half litter of fluid on a typical training
day. Although water is traditionally the immediate choice for
helping to stay hydrated, it can cause bloating and stimulates
urine output - so for many athletes an isotonic drink is the
preferred choice.
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