Gatorade is an electrolyte-replacement beverage appropriate for consumption during endurance events in athletics, or fluid loss from exercise-induced perspiration from engaging in moderate to vigorous workouts lasting longer than 60 minutes. If they have the proper formulation, sports drinks, such as Gatorade, can be beneficial for increasing stamina and ensuring proper hydration and replenishment of electrolytes. Electrolyte balance is essential for bodily functions, such as the heartbeat.
The Right Formula
It is the position of the American College of Sports Medicine (ACSM) that for intense exercise lasting longer than 60 minutes, an exerciser should consume carbohydrates at a rate of 30 to 60g per hour. This maintains the body's carbohydrate stores while delaying fatigue, particularly when exercising in high temperatures. In percentages, the recommendation is a 6 to 8 percent carbohydrate solution, such as that offered by Gatorade, or 6g of carbohydrate per 100ml of fluid. In non-metric units, it is 1/2 oz. of carbohydrate per 8-oz. serving.
Benefits of a 6 Percent Solution
The 6 percent solution means carbohydrates are delivered to the body's cells, without compromising the rate of fluid delivery to the body. A 6 percent carbohydrate solution is emptied quickly from the stomach, absorbed by the intestine, and delivers energy to active muscles. This can enhance performance over drinking water alone. Sports drinks with lower concentrations cannot deliver these benefits, and at higher concentrations, compromises the rate of fluid delivery to the body--too much carbohydrate and not enough fluid for optimum delivery.
Electrolyte Replenishment
In Gatorade, the main electrolytes are the minerals sodium, potassium and chloride. These electrolytes are often leached from the body through heavy perspiration. They are important for proper hydration, water and acid-base balance in the blood, and optimal muscle function. Water does not offer the same balance of minerals as a 6 percent carbohydrate solution. Gatorade is formulated to replenish the electrolytes lost in sweat and stimulate thirst to encourage continued ingestion of fluids for proper hydration when compared to beverages without electrolytes.
The Importance of Osmolality
A 6 percent carbohydrate, electrolyte-enhanced beverage, such as Gatorade, works better than a fruit juice cocktail, due to osmolality. Osmolality is a measure of the number of particles in a solution. It affects the ability of a solution to absorb well. Water has a low osmolality (very low, near 0), while a fruit juice cocktail has a high osmolality, due to the high number of sugar molecules it contains. Gatorade's osmolality is close to the osmolality of our blood. This is another reason that it is rapidly, and well, absorbed. High osmolality beverages (such as juices and soda) decrease the rate of fluid absorption, causing stomach upset.
References
- "Journal of Sports Science;" Fluid and Electrolyte Loss and Replacement in Exercise; R.J. Maughan; 1991
- "Applied Physiology, Nutrition, and Metabolism;" Anaerobic Performance When Rehydrating with Water or Commercially Available Sports Drinks During Prolonged Exercise in the Heat; J.D. Coso, E. Estevez, R.A. Baquero and R. Mora-Rodriguez; Apr. 2008
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