| Exercisers spend millions of dollars on special | | | | salt level high enough to make you feel thirsty |
| sports drinks, even though none increase | | | | and able to retain fluid. Some sports drinks contain |
| endurance more than the food from which they | | | | salt, but most people don't like the taste of a |
| are made.You become tired during exercise | | | | salty drink, so the salt content is usually too low |
| because you run low on fluids, salt and calories. As | | | | to meet your needs for salt during heavy |
| long as you replace these three components, you | | | | exercise.Previous studies showing that |
| do not need to pay extra for a sport drink.If you | | | | temperature or carbonation affect absorption |
| are going to exercise for more than 25 minutes, | | | | have been not been supported by more recent |
| you can increase your endurance by drinking fluids. | | | | research. Your drink can be chilled or warm, as |
| If you are going to exercise for more than 45 | | | | you prefer. If you prefer the taste of a sports |
| minutes, you can increase your endurance with | | | | drink over other beverages, use it. If your |
| sugared drinks, which provide a quick source of | | | | favorite beverage is a cola, iced tea, lemonade or |
| calories. Sugared drinks such as fruit juices, soft | | | | plain water, that's what you should drink when |
| drinks and sports drinks can be absorbed just as | | | | you exercise. Research overwhelmingly shows |
| rapidly as water.The potassium listed as an | | | | that you will drink the most of the fluid you like |
| ingredient in some sports drinks is irrelevant since | | | | best.Since your drink won't supply enough salt to |
| you will not become potassium deficient from | | | | meet your needs when you exercise for several |
| exercise, and you get plenty of potassium in | | | | hours, you'll also need to eat salted peanuts, |
| virtually all foods. The only mmineral you need to | | | | potato chips or anything else with salt that tastes |
| replace during exercise is salt.When you exercise, | | | | good to you. For calories, it doesn't make much |
| you lose water through sweat. Sweat contains | | | | difference what you eat as long as it doesn't |
| much less salt than blood does, so you lose far | | | | remain too long in your stomach and cause |
| more water than salt, which causes blood levels | | | | intestinal discomfort.When you're not exercising, |
| of salt to rise. You have to lose more than two | | | | don't get in the habit of using sports drinks or any |
| pints of water for the salt concentration in your | | | | other sugared drinks to quench thirst. They'll add |
| blood to rise high enough to make you feel | | | | up to a lot of calories with little other nutritional |
| thirsty. By the time you feel thirst, it is too late to | | | | value. Use plain water or other calorie-free |
| catch up on your fluid loss and you will have to | | | | beverages instead.Dr. Gabe Mirkin has been a |
| stop exercising. By then you are dehydrated and | | | | radio talk show host for 25 years and practicing |
| you may become nauseous, get muscle cramps, | | | | physician for more than 40 years; he is board |
| or feel dizzy. If you ignore the warning signs of | | | | certified in four specialties, including sports |
| dehydration, you can convulse and pass out.Eating | | | | medicine. |
| salt stimulates you to drink, and raises your blood | | | | |