Conquering the Beverage Aisle
By Catherine Kruppa, MS, RD, LD

Like it or not, summer is around the corner. In Houston, that means a lot of steamy runs are in our near future. The average athlete can exercise safely at a moderate level in temperatures ranging from 50-85 degrees F. That statement is something to laugh about here in Houston. Luckily, with training and heat acclimatization, athletes can safely increase the intensity and duration of exercise under these conditions.

Our number one priority should be hydration. Of course, you have heard this before, however, the average runner drinks only half of the 5-12 oz of fluid that they should every 15-20 minutes. Drinking inadequate amounts leads to a runner's worst enemy - dehydration. Research shows that you'll drink more if you like the taste of the beverage. These days you have a wide array of beverages and flavors available at the grocery store…but which one is right for you? There are three different types of beverages that can benefit an athlete. Below is the rundown on these drinks:

Sports drinks (hydration beverages) have been used by athletes for years to provide hydration. Sports drink formulations contain carbohydrates in the form of glucose, fructose and maltodextrin. These carbohydrates help to delay fatigue and enhance performance in exercise lasting for one hour or more. Sports drinks are dilute, containing 6-7% carbohydrate; this concentration is optimal for absorption of fluid in the gastrointestinal tract. The small amount of sugar and sodium in sports drinks allows them to be absorbed faster than plain water. This allows for maximal hydration.

Sports drinks are especially important here in Houston where we run the risk of hyponatremia. Hyponatremia is considered to be water overload that can dilute sodium levels in your blood. This condition can lead to serious symptoms such as confusion, disorientation, muscle weakness and vomiting. The complications include seizures, coma and even death. Women and slower endurance runners are the most at risk. Sports drinks will hydrate you as well as keep your electrolyte levels balanced during endurance exercise.

Some of the sports drinks on the market include Gatorade, All Sport, Powerade, PowerPerform Plus and Cytomax. They come in all different flavors and colors. Experiment with the different brands and find the one that works best for you. Recovery/Nutrition beverages, by contrast, are not meant for use during exercise. These drinks contain large amounts of carbohydrate and protein and even some fat.

Recovery beverages come into play after intense or long workouts lasting 60 minutes or more, when the muscles require carbohydrate as well as protein for rebuilding glycogen stores and repairing damaged muscle fibers. After a long, hot summer run it is crucial to take in adequate carbohydrates and protein within 30 minutes after your workout. If you can eat normal food after running, you do not necessarily need a nutrition drink. However, many runners feel too queasy to eat something, and it might be easier and more convenient to drink. Research shows that liquids move through your stomach more quickly than solids, which makes these drinks perfect for recovery.

When you are shopping for a recovery beverage, check out the nutrition facts on the label. If the product contains carbohydrates, protein and fat, you are holding a recovery beverage. If it contains only carbohydrates, it is a sports drink. You can also look at the calories the product provides per 8-ounce serving. A recovery drink will provide 200-300 calories, compared to a sports drink that contains 50-70 calories. Some of the recovery beverages on the market include Endurox R4, PR Powder and Total Balance. Fitness water is the newest type of beverage on the market for runners. Until recently, people who ran for an hour or less were stuck with drinking water. Now they have another option, fitness water.

Fitness water is a low calorie hydrating fluid. It contains 0-16 calories per 8 ounces and a small amount of sodium, potassium, B vitamins, vitamin C and E. The two products that are on the market now include Propel, which is sold in 24 oz bottles, and Ultima, which is sold in the powder form. One other version of this is Glaceau Fruit Water, sold at Whole Foods. This water has a tinge of fruit added to it to give it a slight flavor. These fitness waters are great beverages for a short workout or something to sip on throughout the day.

Read other articles by Catherine Kruppa