C Wright wrote:
> On 10/4/05 12:23 PM, in article
> [email protected], "Chris M"
> <[email protected]> wrote:
>
> > I am looking for low sodium sport drink that still has 100 to 140
> > calories per serving (16 oz). If I can cut it in half that would be
> > great. For now I am simply cutting the mixture in half and doing
> > without the calories but that means I need to eat more on some rides. I
> > also prefer the taste of regular strength drinks. For now I am adding
> > tea to the half strength bottles to add some taste and I am also
> > cosidering a bit a fruit juice. I know that replacing electrolytes is
> > important but I think most of the drinks are overkill.
> >
> > Any advice is appreciated.
> >
>
> Why? If you have a medical reason why you need to be on a low sodium diet
> then I can see the reason for your question. But, if you do not have a
> medical reason most people need that sodium to replace what is sweated out.
> Chuck
You're right, this needs emphasis.
the ultracycling folks at
http://www.ultracycling.com/nutrition/electrolytes.html
say:
"Normal sweat rates can range from 0.75 to 2 Liters/hour,
depending on conditions such as temperature, humidity, pace,
clothing, and the degree of heat acclimation the rider has.
A rate of one Liter/hour is not uncommon for an acclimated
cyclist. At that rate, typical electrolyte loss rates by sweat
are 1,300 mg/hr for sodium, and 230 mg/hr for potassium."
The Amercian College of Sports Medicine position is also
to make up the sweat losses:
http://www.acsm-msse.org/pt/pt-core/template-journal/msse/media/0196.htm
Univ of Washington prof (Phd in Physiology) puts it together
with references:
http://faculty.washington.edu/crowther/Misc/RBC/QandA3.shtml
"When you perspire, your body loses about 900 to 1400 milligrams
of sodium per liter of sweat ...
The sodium content of Gatorade is about 450 milligrams per liter;
for Powerade, it is 225 mg/L. Thus Gatorade does a somewhat better
job of replacing the sodium lost in sweat."
so the OP is wrong: the drinks are NOT overkill, you need more
electrolyte than you get from sports drinks.
another quote from that ultracycling page:
"Consume supplemental salt or electrolytes during the event.
Most sports drinks have sodium levels that are fine for shorter
distances, but inadequate for longer distances."
Edmund Burke with the same thing:
http://www.active.com/story.cfm?story_id=7605&sidebar=32&category=mtnbiking
New England Journal of Medicine article on
"Hyponatremia among Runners in the Boston Marathon"
http://content.nejm.org/cgi/content/short/352/15/1550
Ed