Q & A

Q. What is better for rehydration and performance - water or a sports drink like Gatorade?

A. Sports drinks are formulated to be even more effective than water for occasions when fluid, carbohydrate and electrolyte replacement is needed, such as during soccer practice, a 3-mile run or a game of basketball. In fact, there are many occasions when a drink like Gatorade is more effective than water, but no occasion when water is more effective than a quality sports drink.

Although a cool drink of water feels satisfying, water "turns off" your thirst before complete rehydration occurs. Water also turns on the kidneys prematurely so you lose fluid in the form of urine much more quickly than when drinking a properly formulated sports drink. This is because the small amount of sodium in a sports drink like Gatorade -- no more than what is in an equal size glass of milk -- allows your body to hold onto the fluid you consume rather than losing it through urine.

A properly formulated sports drink should contain an optimum amount of carbohydrates (14 g. carbohydrate/8 oz.), electrolytes (sodium and potassium) and water. Plain water will not replace the electrolytes that the body loses through sweat, nor will it provide energy. A sports drink does both.

What snack is best an hour before a practice or game to help energy levels and ensure proper hydration?

A. Cream cookies, fruit roll-up
B. Candy bar, chips, soft drink
C. Granola bar, pretzels, fruit juice
D. Bagel, banana, sports drink

C & D
These foods are packed with carbohydrates and provide important vitamins and minerals as well. Choices C & D also include a beverage to promote hydration. Choices A & B list foods that provide carbohydrates but contain few nutrients and more fat than is recommended for before exercise. Choice A doesn't include a beverage, and the soft drink listed in choice B wouldn't be appropriate right before exercise because of the high sugar content and carbonation. Got it?

You have a game in three hours and you're deciding what to have for dinner. Which of the following meal (s) would best fuel your performance?

A. Turkey sandwich on a roll, banana and lemon sherbert
B. Macaroni and cheese with apple sauce
C. Fried chicken sandwich, mashed potatoes with gravy and a juice pop
D. Spaghetti with tomato sauce and bread
E. Pepperoni pizza with ice cream sundae for desert

A & D. Both of these dinners are loaded with carbohydrates - the body's most important fuel for exercise - and they're low in fat and protein. You need to fuel your muscles so you have energy and can stay on top of your game. B, C and E are not appropriate choices because although they have some carbohydrate, they have too much fat and protein for a pre-event meal. Also, fluids such as low-fat milk, water, fruit juice and sports drinks are important to stay hydrated.


Which of the following drinks has the most carbohydrates (sugar)?
A. Lemonade
B. Sports Drink
C. Fruit Juice
D. Soft Drink

A, C and D. Since these all have the most sugar, they're not good choices for rehydration. Why? The additional carbs slow fluid absorption. Translation: The more sugar, the greater the risk of stomachaches during exercise. B. The sports drink has only about half the sugar of the other drinks. However, not all sports drinks are created equally. Research shows that the optimal carbohydrate content is 14g/8oz. This amount provides energy to improve performance and allows for rapid fluid absorption.

Did you know?

An average 12-year-old can lose 2 pounds of sweat during a soccer game. Two pounds weighs about as much as 10 apples.

People have approximately 2-4 million sweat glands. The most concentrated area is on the bottom of our feet.

Humans are one of the few mammals with an inadequate thirst mechanism. Huh? All that means is that we can become dehydrated without even knowing it. So it's important to drink fluids even when you're not feeling thirsty.