Electrolyte+Drinks


 * //Warning: “This statement has not been evaluated by the Food & Drug Administration. This product cannot treat, prevent or cure diseases” // **

=**Definition:**= An Electrolyte drink, or better known as a sports drink is defined as, "A thirst quenching beverage used in sports and related activities to re-hydrate, boost energy and replenish electrolytes lost in sweating"(Electrolytes: Understanding Replacement Options, n.d.). "In the human body, electrolytes must be present in proper concentrations to maintain fluid balance, muscle contraction and neural activity"( Sports drink, n.d.) The main electrolytes found in the human body are sodium, potassium, calcium, chloride, and magnesium.

The kidneys are the main organs in the human body that control electrolyte balance by either conserving or excreting electrolytes ( Sports drink, n.d.). Sodium and chloride are typically lost in high concentrations, where as potassium, magnesium, and calcium are lost in low concentrations( Sports drink, n.d.). Therefore, sodium and chloride usually need to be consumed in larger amounts than the other three electrolytes.


 * RDA || (mg) ||
 * Sodium || 2400 ||
 * Calcium || 1000 ||
 * Potassium || 3500 ||
 * Magnesium || 400 ||
 * Chloride || 3400 ||

(www.nettrition,com)
=Sources:= [|Informed choice] have approved [|Electrolyte Hydrator], [|Elete], [|GU Electrolyte tablets], [|Rehydrate], and other products as electrolyte drinks. Electrolytes can also be found in natural food sources. Some of these foods are as follows: ( Sports drink, n.d.)
 * Sodium- dill pickle (1oz=363mg), tomato juice/sauce/soup(1 fl.oz=30g), table salt(1tsp=6g)
 * Chloride- table salt, some fruits and vegetables (tomato, lettuce, olives)(1cup=~180mg)
 * Potassium- potatoes (with skin)(1medium=897mg), plain yogurt(1cup=573mg), banana(1medium=422mg)
 * Magnesium- halibut(3oz=24mg), pumpkin seeds(1oz=74mg), spinach(1cup=24mg)
 * Calcium- Dairy (yogurt, milk, ricotta)(1cup=~300mg), collard greens(1cup=84mg), spinach(1cup=30mg), kale(1cup=101mg), sardines(1oz=108mg)


 * || Sodium(mg) || Potassium(mg) || Magnesium(mg) || Chloride(mg) || Calcium(mg) ||
 * Electrolyte Hydrator || 100 || 400 || 160 || 136 || 200 ||
 * Elete || 125 || 130 || 45 || 390 || -- ||
 * GU Electrolyte Tablets || 320 || 55 || -- || -- || -- ||
 * Rehydrate || 100 || 100 || 40 || -- || 100 ||

=Recommendations:= Re-hydration is very important after exercise in order to reach optimal cardiovascular and thermoregulation (Wong & Chen, 2011), especially in hot/humid environments (Kreider et al., 2004). Furthermore, "dehydration...may be responsible for an inability to recover completely from prolonged exercise (Wong & Chen, 2011, p. 300). In order to combat the loss of electrolytes through sweat, a carbohydrate-electrolyte drink is recommended to be ingested after intense exercise that lasts an hour or longer (Ganio et al., 2010). "The ability of these drinks to maintain glucose levels while replacing electrolyte and water losses makes them ergogenic in a variety of endurance-exercise settings (Ganio et al., 2010, p. 104).

Electrolyte supplementation is recommended for athletes and people who are performing intense endurance activities in a hot/humid environments lasting longer than 60 minutes. These could include, cross country runners, marathon runners, tri-athletes, and most outdoor sporting events or practices in summer weather. Supplementation is not recommended for people under the age of 18.

=Usage:= "During intense exercise [or work in the heat], regular consumption (10-15 fl oz.) of a carbohydrate/electrolyte solution delivering 6-8% CHO (6-8g CHO/100ml fluid) should be consumed every 15-20 min to sustain blood glucose levels (Kreider et al., 2004, p. 10). "Commercially available sports drinks appear to meet a balance between efficacy and palatability and typically contain 10-30mmol/L of sodium" (Wong & Chen, 2011, p. 300).

The alternative and sometimes more preferred method of electrolyte replacement would be to consume a meal after exercise consisting of natural food sources. Especially if under 18 years of age.
 * || Serving Size || Price ||
 * Electrolyte Hydrator || 1 pack=4.2g || $0.89 ||
 * Elete || 2.5ml || $1.92 ||
 * GU Electrolyte Tablets || 1tablet=5.5g || $0.54 ||
 * Rehydrate || 12g || $1.03 ||

=Side Effects:= //"Check with your doctor as soon as possible if any of the following side effects occur while taking electrolyte replacement solutions"// (Electrolyte Side Effects, n.d)

Possible side effects may include: (Electrolyte Side Effects, n.d)
 * seizures
 * dizziness
 * fast heart beat
 * high blood pressure
 * irritability
 * muscle twitching
 * restlessness
 * swelling of feet or lower limbs
 * weakness
 * puffy eyelids
 * vomiting

=Rankings:= Electrolytes do what they are suppose to in the human body, which is maintaining fluid balance, muscle contraction and neural activity as stated in Sports drink, n.d. As a supplement they will help to re-hydrate and recover from these electrolytes that have been lost in sweat.
 * Effective: 5/5**

As long as electrolyte supplements are taken as directed, adverse side effects are rare and usually not detrimental.
 * Safety: 5/5**

Electrolyte supplements can be costly.
 * Cost: 2/5**

Powders, tablets, and gels are very easy to use. However, if using natural food sources, cooking and preparation can be time consuming and difficult.
 * Ease of use: 4/5**

Electrolyte replacement is very effective and safe for endurance athletes in the heat, but they can be very costly and if taken in natural food sources, can be difficult to prepare.
 * Total: 16/20**

=References:=

Electrolytes: Understanding Replacement Options. (n.d.). //ACE Fitness//. Retrieved January 8, 2014, from http://www.acefitness.org/certifiednewsarticle/715/eleRctrolytes-understanding-replacement-options/

Electrolyte Side Effects. (n.d.). //Drug Information Online //. Retrieved January 9, 2014, from http://www.drugs.com/sfx/electrolyte-side-effects.html

Ganio, M., Klau, J., Lee, E., Yeargin, S., McDermott, B., Buyckx, M., et al. (2010). Effect of Various Carbohydrate-Electrolyte Fluids on Cycling Performance and Maximal Voluntary Contraction. //International Journal of Sport Nutrition and Exercise Metabolism //, //n.a //, 104-114. Retrieved January 8, 2014, from the Academic Search Premier database.

Kreider, R. B., Willoughby, D. S., Earnest, C., Broeder, C., Antonio, J., Almada, A. L., et al. (2004). ISSN Exercise & Sport Nutrition Review: Research & Recommendations. //<span style="background-color: #ffffff; color: #000000; font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 11px; text-decoration: none;">Journal of the International Society of Sports Nutrition //<span style="background-color: #ffffff; color: #000000; font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 11px;">, //<span style="background-color: #ffffff; color: #000000; font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 11px; text-decoration: none;">1 //<span style="background-color: #ffffff; color: #000000; font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 11px;">(1), 1.

<span style="font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 11px; line-height: 1.5;">Sports drink. (n.d.).//TheFreeDictionary.com//. Retrieved January 8, 2014, from http://medical-dictionary.thefreedictionary.com/sports+dr

<span style="background-color: #ffffff; font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 11px;">Wong, S. H., & Chen, Y. (2011). Effect of a Carbohydrate-Electrolyte Beverage, Lemon Tea, or Water on Rehydration During Short-Term Recovery From Exercise. //<span style="background-color: #ffffff; color: #000000; font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 11px; text-decoration: none;">International Journal of Sport Nutrition and Exercise Metabolism //<span style="background-color: #ffffff; color: #000000; font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 11px;">, //<span style="background-color: #ffffff; color: #000000; font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 11px; text-decoration: none;">21 //<span style="background-color: #ffffff; color: #000000; font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 11px;">, 300-310. Retrieved January 8, 2014, from the Academic Search Premier database.