Old 08-15-10 | 11:28 AM
  #46  
drmweaver2
Senior Member
 
Joined: Jun 2010
Posts: 817
Likes: 2
Evidence? Explanation? Shrug.
5 minutes found these links/this info for those who want to (re-)consider their position or form one if they haven't already.
http://faculty.washington.edu/crowth...C/QandA3.shtml Gatorade replaces sodium losses more effectively than Powerade does

http://www.livestrong.com/article/17...e-vs-gatorade/
Both registered dietician Mitzi Dulan and University of Washington research scientist Greg Crowther believe you should be concerned about replacing sodium loss after a very strenuous and/or long workout session during which you have perspired quite a bit. Maintaining adequate sodium levels is important as sodium helps blood flow by retaining water in the blood....You really only benefit from sports drinks like Gatorade and Powerade when you're engaged in very strenuous exercise for over an hour and lose several liters of sweat. The conditions in which you're exercising should also be considered, as you perspire more in hot and humid weather, so you may want to think about a sports drink then as well.
I consider 5-7 hours in the saddle, especially in headwinds and/or with numerous rollers strenuous. YMMV

http://www.ncbi.nlm.nih.gov/pubmed/1...?dopt=Abstract
Ingestion of approximately 30-60 g of carbohydrate during each hour of exercise will generally be sufficient to maintain blood glucose oxidation late in exercise and delay fatigue. Since the average rates of gastric emptying and intestinal absorption exceed 1,250 ml.h-1 for water and solutions containing up to 8% carbohydrate, exercising people can be supplemented with both carbohydrate and fluids at relatively high rates. When cyclists exercise at competitive intensities for 2 h in the heat with a sweat rate of 1,400 ml.h-1, it is clear that the closer that fluid consumption matches sweating rate (at least up to 80% of sweating rate), the better. Increasing dehydration, due to inadequate fluid consumption, directly impairs stroke volume, cardiac output, and skin blood flow, which results in larger increases in body core temperature, heart rate, and ratings of the difficulty of exercise. This same phenomenon probably also applies to running, which argues against the notion that a certain amount of dehydration (i.e., up to 3%) is permissible and without major cardiovascular consequences. However, runners generally drink only 500 ml.h-1 of fluid and thus allow themselves to dehydrate at rates of 500-1,000 ml.h-1. The performance question boils down to "Will the time lost as a result of drinking larger volumes be compensated by the physiological benefits drinking produces and the faster running pace that might be achieved during the last half of the race?" However, if the goal is safety, which means minimizing hyperthermia, there is no question that the closer that the rate of drinking can match the rate of dehydration, the better.

http://www.nutritionexpert.com/index...k=sportsdrinks
Sports drinks actually enhance fluid absorption in the small intestine due to the glucose and sodium content. Therefore, sport drinks can have a positive effect on performance and are recommended for events or exercise sessions lasting longer than one hour....However, if you are not exercising for at least one hour then you do not need a sports drink and water is the best source of fluid for you.

http://www.ncbi.nlm.nih.gov/pubmed/9232555
Rapid and complete restoration of fluid balance after exercise is an important part of the recovery process, especially in hot, humid conditions, when sweat losses may be high. Rehydration after exercise can only be achieved if the electrolytes lost in sweat, as well as the lost water, are replaced. However, the amount of electrolytes lost in sweat is highly variable between individuals and although the optimum drink may be achieved by matching drink electrolyte intake with sweat electrolyte loss, this is virtually impossible in sport settings. The composition of sweat varies considerably not only between individuals, but also with time during exercise and it is further influenced by the state of acclimatization. A moderate excess of salt intake would appear to be beneficial as far as hydration status is concerned, without any detrimental effects on health, provided that fluid intake is in excess of sweat loss and the renal function is not impaired. To achieve effective rehydration following exercise in the heat, the rehydration beverage should contain moderately high levels of sodium (at least 50 mmol l-1), and possibly also some potassium. The addition of substrate is not necessary for rehydration, although a small amount of carbohydrate (< 2%) may improve the rate of intestinal uptake of sodium and water. The volume of beverage consumed should be greater than the volume of sweat lost to provide for the ongoing obligatory urine losses. Therefore, the palatability of the beverage is important. Many individuals may lose substantial amounts of sweat and will therefore have to consume large amounts of replacement fluids and this is more likely to be achieved if the taste is perceived as being pleasant. Water alone is adequate for rehydration purposes when solid food is consumed, as this replaces the electrolytes lost in sweat. However, there are many situations where intake of solid food is not possible or is deliberately avoided and, in these instances, the inclusion of electrolytes in rehydration beverages is essential. Where a second exercise bout has to be performed, replacement of sweat losses is an essential part of the recovery process. Exercise performance will be impaired if complete rehydration is not achieved.

http://www.ncbi.nlm.nih.gov/pubmed/11547892
It is well known that fluid and electrolyte balance are critical to optimal exercise performance and, moreover, health maintenance. Most research conducted on extreme sporting endeavour (>3 hours) is based on case studies and studies involving small numbers of individuals. Ultra-endurance sportsmen and women typically do not meet their fluid needs during exercise. However, successful athletes exercising over several consecutive days come close to meeting fluid needs. It is important to try to account for all factors influencing bodyweight changes, in addition to fluid loss, and all sources of water input. Increasing ambient temperature and humidity can increase the rate of sweating by up to approximately 1 L/h. Depending on individual variation, exercise type and particularly intensity, sweat rates can vary from extremely low values to more than 3 L/h. Over-hydration, although not frequently observed, can also present problems, as can inappropriate fluid composition. Over-hydrating or meeting fluid needs during very long-lasting exercise in the heat with low or negligible sodium intake can result in reduced performance and, not infrequently, hyponatraemia. Thus, with large rates of fluid ingestion, even measured just to meet fluid needs, sodium intake is vital and an increased beverage concentration [30 to 50 mmol/L (1.7 to 2.9 g NaCl/L) may be beneficial. If insufficient fluids are taken during exercise, sodium is necessary in the recovery period to reduce the urinary output and increase the rate of restoration of fluid balance. Carbohydrate inclusion in a beverage can affect the net rate of water assimilation and is also important to supplement endogenous reserves as a substrate for exercising muscles during ultra-endurance activity. To enhance water absorption, glucose and/or glucose-containing carbohydrates (e.g. sucrose, maltose) at concentrations of 3 to 5% weight/volume are recommended. Carbohydrate concentrations above this may be advantageous in terms of glucose oxidation and maintaining exercise intensity, but will be of no added advantage and, if hyperosmotic, will actually reduce the net rate of water absorption. The rate of fluid loss may exceed the capacity of the gastrointestinal tract to assimilate fluids. Gastric emptying, in particular, may be below the rate of fluid loss, and therefore, individual tolerance may dictate the maximum rate of fluid intake. There is large individual variation in gastric emptying rate and tolerance to larger volumes. Training to drink during exercise is recommended and may enhance tolerance.

Make of it what you will. I'm still considering carrying Gatorade mix and continue to wonder how many others do - especially on 2 week or longer tours.

Last edited by drmweaver2; 08-15-10 at 11:38 AM. Reason: added last citation/quote
drmweaver2 is offline  
Reply