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Energy
Whilst hydration and electolytes form the focus of most discussions relating to energy orientated sports supplement products, this category contains a variety of products that are fundamental to either the supply, production or utilization of energy within the body.
The body is comprised of over 70% water and it is essential to life and function. To emphasise the importance of water, the body is able to survive for longer periods without food than without fluid. Proper hydration allows the body to; maintain body temperature, maintain blood pressure and volume, maintain adequate sweat rates for cooling, maintain stroke volume (the amount of blood the heart pumps per beat), prevent cramping, prevent mental fatigue, prevent heat exhaustion, prevent circulatory collapse and stroke as well as prevention of death. This illustrates how severe the consequences of being dehydrated can be. More specifically, in relation to sporting activities a loss of 3-5% hydration causes a decrease in reaction times, sweat rate, muscular endurance and motor performance (muscle movement). The reasons for these side effects are due to a loss of essential electrolytes and blood volume. Electrolytes are molecules such as sodium and potassium (known as ions) which have an electrical charge within the body (hence the term ‘electro’-lyte). It is the movement of these ions which allow such things as muscular contraction to occur. The influx (or entering) of sodium into the muscle cell increases its electrical charge and allows contraction whereas the efflux (exiting) of potassium allows the removal of this charge and the cessation of the contraction. This works by differing concentrations of ions inside and outside of the cell. When there is a loss of electrolytes, these concentrations are upset and thus muscular function declines. Therefore when rehydrating it is important to replace not only water but also electrolytes. When there is a loss of blood volume due to dehydration it becomes more difficult for the body to deliver oxygen, nutrients and other vital factors as well as remove waste products such as lactic acid and CO2 from the muscle. Again this in itself is enough for the individual to feel enough discomfort and cease exercising. Another issue with a drop in blood volume is that this is coupled with increased blood pressure and decreased stroke volume. Stroke volume is the amount of blood, and therefore oxygen and nutrients that the heart pumps per beat into the systemic circuit (i.e. limbs and organs). Furthermore, as blood contains many molecules and compounds such as glucose, red blood cells and white blood cells, when the bloods’ water content is lowered through dehydration, the blood becomes more viscous. This causes more friction when passing though veins and arteries and the vascular network of the body, which is what causes a rise in blood pressure. This can result in death as the strain placed on the heart leads to cardiovascular failure, stroke or heart attack. This has occurred in sports such as the Tour de France. There are varying formulations, which have been designed for the athlete to optimise both hydration and refuelling; these are known as, isotonic, hypertonic and hypotonic. Isotonic drinks contain the same concentration of carbohydrate and electrolytes as the body’s own fluids. As such, isotonic drinks are considered to have the same osmolality as the bodys’ own fluid and are therefore absorbed quicker than water into the system. Most supplements contain a concentration of glucose between 6-8g per 100ml (or a concentration of between 6-8%). This is considered the optimum solution for rehydration and refuelling during exercise. Hypertonic drinks are those which contain a greater concentration of carbohydrate and electrolytes than body fluid. As the osmolality is higher than the body’s own fluids, they are absorbed at a slower rate than water or isotonic drinks. These drinks must contain more than 8g of carbohydrate per 100ml of water, or over 8%. Due to their high carbohydrate content and slower gastric emptying rate (meaning absorption or release from the gastrointestinal tract), these drinks are very beneficial after exercise for glycogen (body carbohydrate) replenishment and fluid replacement, where a slower rate is more desirable avoiding a flooding effect which dilutes the body’s electrolytes causing up-regulated dieresis (excretion of water from the body). Hypotonic drinks are those drinks which contain less carbohydrate and electrolytes than body fluids. These may sometimes have an isotonic level of electrolytes with a hypotonic level of carbohydrate (even sometimes zero). These products are best suited to those looking to optimise hydration without the added calories or carbohydrate; for instance those athletes dieting to make weight (i.e. martial arts or boxing) or a competitive bodybuilder preparing for competition. Like isotonic drinks, these are absorbed more quickly than plain water or hypertonic drinks and are best used before or during exercise.
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