Hydrate or Die-Drate

Spending extended periods of time in the hot sun, especially when exercising, is a common way people can experience dehydration symptoms. Fatigue, dizziness, and headaches are typical indicators that your body needs water. Sweating is your body’s process of regulating temperature by releasing fluids and chemicals. However, what comes out, must go back in. Refilling your “tank” with proper nutrients sends communication signals to your body that it’s ready to “drive.”

Dehydration causes the loss of electrolytes, like sodium and potassium, which can result in complications such as muscle cramps, an off-beat heart rhythm, and in extreme cases, heat strokes and seizures (1). In the United States, about 1,300 people die from heat-related causes, including heat strokes and heart attacks (5). Replenishing lost electrolytes through hydration and eating fruits and vegetables full of water can prevent these complications.

Health Risks of Sport Drinks

Sports drinks are advertised to quench your thirst, but they may be causing unnecessary damage to your body. While some sports drinks may help replenish electrolytes, the excess sugar, calories, and artificial additives often do more harm than good.

Disguised by fun flavors and cool colors, your favorite sports drinks may seem harmless. However, the high sugar content in these drinks is a doctor’s nightmare, contributing to tooth decay and type 2 diabetes. The artificial food dye alone poses health risks, especially to children– whose brains and bodies are more susceptible to compromised health. Food dyes such as Red 40 and Yellow 6 have been linked to hyperactivity (ADHD) and behavioral issues in children due to chemical changes in the brain (6). Sports drinks also contain high levels of sodium, which can raise blood pressure (7).

Healthy Alternatives

Instead of sending your child off to soccer practice with a sugary sports drink, reach for coconut water, banana water, or an IV packet for intense athletes.

Coconut and banana water are natural alternatives to sports drinks without the unhealthy additions of sugar, calories, or artificial food dyes. These drinks are naturally rich in electrolytes and minerals that can replenish your body and help prevent dehydration. High in potassium, both coconut and banana water promote muscle relaxation and contraction, and support proper nerve functioning, making them a great post-workout drink (2). Look for 100% coconut or banana water, or brands like C2O, Vita Coco, and Woodstock at your local Earth Fare.

Make your own electrolyte drink! Recipe thanks to Sarah Remmer, RD.

• 1 cup of coconut water
• 2 cups of water
• 1 cup of 100% fruit juice
• ⅛ teaspoon of salt

 

SOURCES:

1. https://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/syc-20354086

2. https://medlineplus.gov/potassium.html

3. https://www.merckmanuals.com/home/hormonal-and-metabolic-disorders/water-balance/about-body-water

4. https://stanfordhealthcare.org/medical-conditions/skin-hair-and-nails/excessive-sweating/causes.html#:~:text=Sweating%20is%20your%20body’s%20way,did%20when%20they%20were%20younger.

5. https://www.epa.gov/climate-indicators/climate-change-indicators-heat-related-deaths#:~:text=Some%20statistical%20approaches%20estimate%20that,set%20shown%20in%20Figure%201.

6. https://www.medicalnewstoday.com/articles/red-dye-40-adhd#red-dye-40-and-adhd

7. https://www.verywellhealth.com/is-gatorade-good-for-you-5215589#toc-what-are-the-potential-health-risks