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Oefen met Gatorade: die onatletiese perspektief

Oefen met Gatorade: die onatletiese perspektief



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Ek sal die eerste wees om te erken dat ek nie atleties is nie. Ek sal dit met graagte erken. Ek was nog nooit atleties of gekoördineer nie, en sal waarskynlik ook nooit wees nie. Toe ek as kind sokker gespeel het, het ek meer uitgesien na die rustyd as om in die wedstryd te speel. Ek het tydens die gimnastiek van die pommelperd geval, my nek verpletter en droom van Olimpiese goud. En ek het my ACL eenkeer op en af ​​geskeur tydens 'n vlugbalwedstryd, so ja ... oneties begin dit nie bedek nie.

My atletiese hoogtepunt op die ouderdom van 7 (kyk na die vorm).

Toe ek die uitdaging voorgekom het om saam met Gatorade uit te werk, was ek 'n bietjie bang. Daar was geen manier dat ek so goed sou lyk soos die atlete in die advertensies nie, en my sweet gaan beslis nie in koel technicolor -strome kom nie. Na 'n bietjie navorsing en 'n vinnige reis na Kroger, was ek gereed om die gewig te bereik. Raak jy hulle werklik? Ek was tyd om uit te vind.

Toe my trek na die gimnasium nader kom, was ek meer bekommerd oor waarna ek sou luister terwyl ek na die gimnasium stap, eerder as wat ek daar sou doen (ek dink baie aan Rihanna en Azealia Banks). Wat sou ek dra? Wie sou ek sien? Het ek regtig my MCard nodig gehad om in te kom? Terwyl ek gereed was, smul ek aan die Prime Energy Chews wat ek as die eerste van drie Gatorade -aanvullings gekoop het.

Die onderneming volg 'n eenvoudige plan - Prime, Perform, Recover. Met hierdie 6 happies het ek energie, beheer en 24 koolhidrate belowe om krag in die gewigskamer te kry. Maar toe ek na die gimnasium gaan, het ek net 'n oormatige soet smaak in my mond gehad.

Gelukkig vir my (en die res van die gimnasium) het my Wallyball -span die aand 'n wedstryd gespeel. En hoewel Wallyball meer voel soos 'n sport wat u op die bladsye sou vind Obscure Sports Quarterly, vir iemand wat selde by die gimnasium kom, het dit na 'n wonderlike plek gelyk om Gatorade op die proef te stel. Ons was in die uitspeelwedstryde van mede-rec B, so ek het 'n ware atletiese talent verwag en gehoop dat Gatorade kan help.

Gif Met vergunning van survivingcollege.com

Ek het die hulp nodig. My span het al drie stelle van ons wedstryd verloor, ons is uit die uitspeelstryd uitgeskakel, en ek het die hele tyd traag gevoel. Dit kon gewees het omdat ek nie in vorm was nie, maar ek wou myself nie liewer blameer nie, so laat ons Gatorade blameer. Toe ek huis toe sak, het ek gehoop dat die Recover -drankie hierdie slegte optrede kan vergoed, maar soos die Prime kou, was dit ongelooflik soet. Na 'n paar slukkies het ek die bottel met water oorstroom en probeer om die smaak te verminder. Die drankie bevat 16 g proteïene (ideaal vir die bou van spiere), maar het ook 'n aaklige smaak.

Terwyl ek van die gimnasium af wegdraai en in die oop arms van Netflix is, is dit moeilik om te sê of die Gatorade GSeries werklik gehelp het. Sommige van die beste atlete ter wêreld, en wetenskaplikes, dink dat dit wel so is, maar uit my eenmalige proeflopie sou ek nie saamstem nie. En miskien is dit omdat ek dit net een keer probeer het, of miskien omdat ek net so grasieus in die gimnasium is as Miley Cyrus op 'n stilstaande fiets, maar ek was skaars beïndruk.

Gif Met vergunning van wifflegif.com

Atletiek eenkant, die Gatorade GSeries is ook ongelooflik duur. Die mou van 6 koue kos $ 2,72, en die 2 pak herwinningsdrankies beloop $ 7,24. Die GSeries lyk meer as $ 10 per gimnasiumuitstappie (en dit is nie eens die middelste drankie ingesluit nie), en dit lyk onrealisties op 'n universiteitsbegroting. Die jurie is uit, maar vanuit my onatletiese perspektief, wat smaak, prestasie en koste betref, as ek ooit weer in die gimnasium is, sal dit nie met Gatorade wees nie.

Kyk na die atletiese perspektief om te sien hoe hierdie uitdaging met een van ons meer atletiese skrywers gegaan het.

Die berig Working Out with Gatorade: The Unathletic Perspective verskyn oorspronklik op Spoon University. Besoek die Spoon University om meer plasings soos hierdie te sien.


Vra 'n dieetkundige: Is Gatorade die beste manier om elektroliete te kry?

Die somer is hier! Ek voel asof dit sedert Mei hier was, maar dit is Texas vir jou. Temperature kruip alreeds in die 100's, wat in elk geval vir my onophoudelike sweet beteken.

Sweet is hoofsaaklik water, maar dit bevat ook elektroliete. Ons hoor deesdae baie die term 'elektroliete' rondgooi, en die meeste van ons het 'n vae idee van wat die woord beteken, maar wat is dit presies?

In die chemie het ek geleer dat 'n elektroliet 'n verbinding is wat ione produseer wanneer dit in 'n oplossing soos water opgelos word. Hulle word elektroliete genoem, want as hulle in die oplossing voorkom, kan die oplossing elektrisiteit gelei. In ons liggame is dit belangrik om dit by sekere konsentrasies te hou vir senuweesignaal.

In eenvoudige terme is 'n elektroliet 'n gelaaide mineraal, hetsy positief as negatief. Die belangrikste elektroliete vir ons liggame is natrium, kalium, kalsium en magnesium.

Laat ons begin met natrium, wat in sout voorkom. Meestal kry die meeste van ons baie, indien nie te veel nie, natrium. Natrium is betrokke by senuwee- en spierfunksie, en dit help ook om die hoeveelheid water wat in en om ons selle voorkom, te reguleer.

As ons te veel sout eet, behou ons vloeistof of swel. U kan ook ly aan lae natriumvlakke, wat hiponatremie genoem word. Hiponatremie kan veroorsaak word deur sekere afwykings, soos niersiekte, sommige medikasie, of as 'n persoon te veel water drink sonder om ook elektroliete aan te vul. Die eerste simptome van hiponatremie is hoofpyn, moegheid, swakheid en naarheid. Erger gevalle kan verwarring, aanvalle, koma en dood tot gevolg hê.

Tydens warm weer sweet ons meer en loop ons 'n groter risiko vir hiponatremie. Deur baie water te drink, word die konsentrasie van elektroliete in die bloed verdun, wat die vloeistofbalans in die sel kan versteur.

Kalium werk saam met natrium om die korrekte balans van vloeistowwe binne en buite ons selle te handhaaf en om die behoorlike bloed pH te handhaaf, wat die maatstaf van suur of alkaliniteit is. Dit kan ook help om die bloeddruk te verlaag deur die effekte van natrium in die liggaam teen te werk.

Omdat kalium ook betrokke is by die regulering van die hartritme, kan te min kalium verskillende probleme veroorsaak, insluitend onreëlmatige hartklop, spierkrampe en swakheid, en in ernstige gevalle verlamming. Ons benodig 4 700 milligram kalium per dag. Om dit in perspektief te plaas, bevat 1 medium piesang 422 mg kalium, wat ongeveer 9 persent van u daaglikse behoeftes is. Maar in plaas daarvan om 11 piesangs per dag te eet, kan u kalium uit baie ander voedsel kry.

Soos ek in die vorige maand se kolom oor styselagtige groente genoem het, bevat een medium aartappel baie kalium, ongeveer 926 milligram of 20 persent van u daaglikse behoeftes. Ander voedselbronne van kalium sluit witbone, avokado, kantaloep, gedroogde appelkose, suiwelprodukte, klapperwater en lensies in.

Kalsium en magnesium is belangrik vir die bou van sterk bene. Soos met die ander vorme van elektroliete, werk dit om kontraksies in die hart en ander spiere te stimuleer. Voedselbronne van kalsium is natuurlik suiwelprodukte, sowel as versterkte graan en donkergroen blaargroentes. Ons vind magnesium in pampoenpitte, Brasiliaanse neute, amandels, cashewnoten en dennepitte.

Maar as die meeste van ons aan elektroliete dink, dink ons ​​nie aan piesangs nie. Ons dink aan Gatorade.

Die gewilde sportdrankie is beroemd gemaak deur 'n span wetenskaplikes aan die University of Florida College of Medicine om die Florida Gators -sokkerspan te help om liggaamsvloeistowwe wat tydens fisiese inspanning verloor is, te vervang.

Gatorade en die vele sportdrankies wat gevolg het, is in wese suikerwater met 'n paar elektroliete bygevoeg, wat in sekere omstandighede voordelig kan wees. As u 'n kort (ongeveer 'n uur) matige oefening of selfs strawwe oefening doen, behoort water voldoende te wees.

Daar is beslis uitsonderings hierop, soos mense wat oormatig sweet. Na 'n uur se fisiese inspanning, soos tydens 'n marathon of 'n voetbalwedstryd, benodig u liggaam energie (suiker) om aan te hou, asook vloeistowwe en elektroliete, waar sportdrankies handig te pas kan kom. Maar as u net in u huis kuier en sokker kyk, het u waarskynlik nie Gatorade nodig nie, maar moet u eerder water soek om gehidreer te bly.

Nog 'n gewilde drankie wat hidrasievermoë aandui, is kokoswater. Kokoswater is die helder vloeistof wat aan die binnekant van jong kokosneute vassit. Dit is veral ryk aan kalium, wat oor die algemeen 'n mineraal is waarvan die meeste mense nie genoeg kry nie. Gemiddeld bevat 'n koppie klapperwater ongeveer 500 milligram kalium, ongeveer 10 persent van u daaglikse behoeftes, ongeveer dieselfde as 'n piesang.

In vergelyking met ander sportdrankies, is die kokoswater egter laer in kalorieë en natrium, die belangrikste faktore vir hidrasie. 'N Gelyke hoeveelheid oorspronklike Gatorade bied ongeveer 150 milligram natrium, in vergelyking met kokoswater en 24 milligram, dus as u langer as 'n uur oefen, gee kokoswater u miskien nie die nodige energie om die elektroliete behoorlik te hidreer en aan te vul nie.

Kokoswater is verfrissend, maar kan 'n bietjie duur wees. Die voedingstowwe wat dit bied, kan ook in ander kosse gevind word, en daar is ook elektroliet tablette, soos Nuun. Dit is 'n goeie opsie as u op soek is na hidrasie sonder suiker. Ek hou daarvan om dit in my waterbottel te gooi terwyl ek by die werk is. Hulle gee smaak aan water sonder bygevoegde suikers. Dit is ook 'n goeie opsie as u baie sweet, maar nie noodwendig die ekstra kalorieë wat by sportdrankies kom, wil hê nie.

As dit kom by die verkryging van voedingstowwe soos elektroliete, preek ek eers kos. My gunsteling manier om elektroliete aan te vul terwyl ek ander belangrike voedingstowwe kry, is deur vrugte te eet, veral in die somer wanneer baie van my gunsteling vrugte in die seisoen is. Vrugte soos waatlemoen, aarbeie en lemoene verskaf 'n verskeidenheid elektroliete, water en vesel.

Om water met vrugte te gee, is 'n manier om u elektrolietverbruik te verhoog sonder om suiker of ekstra kalorieë by te voeg. Sommige van my gunsteling waterkombinasies is aarbeibasielie, suurlemoenmunt en limoenmunt.

Onthou net dat alles wat u mettertyd eet of drink, belangrik is, maar veral tydens warm weer, wat 'n uitdaging vir ons kan wees. Dit is slim om hierdie tyd van die jaar aandag te gee aan hidrasie en elektroliete.

Water met aarbei-basiliekruid

U kan hierdie metode volg om water te voeg met vrugte waarvan u hou, maar dit is veral goed met bloubessies, kersies, pynappel, waatlemoen of mango.

1/4 koppie aarbeie, in dun skyfies gesny

2 groot blare basiliekruid in die helfte geskeur

Meng al die bestanddele in 'n groot messelkruik of kruik en drink dadelik of laat 1 tot 4 uur water in die yskas sit om 'n ekstra geur te kry.


Vra 'n dieetkundige: Is Gatorade die beste manier om elektroliete te kry?

Die somer is hier! Ek voel asof dit sedert Mei hier was, maar dit is Texas vir jou. Temperature kruip alreeds in die 100's, wat in elk geval vir my onophoudelike sweet beteken.

Sweet is hoofsaaklik water, maar dit bevat ook elektroliete. Ons hoor deesdae baie die term 'elektroliete' rondgooi, en die meeste van ons het 'n vae idee van wat die woord beteken, maar wat is dit presies?

In die chemie het ek geleer dat 'n elektroliet 'n verbinding is wat ione produseer wanneer dit in 'n oplossing soos water opgelos word. Hulle word elektroliete genoem, want as hulle in die oplossing voorkom, kan die oplossing elektrisiteit gelei. In ons liggame is dit belangrik om dit by sekere konsentrasies te hou vir senuweesignaal.

In eenvoudige terme is 'n elektroliet 'n gelaaide mineraal, positief of negatief. Die belangrikste elektroliete vir ons liggame is natrium, kalium, kalsium en magnesium.

Laat ons begin met natrium, wat in sout voorkom. Meestal kry die meeste van ons baie, indien nie te veel nie, natrium. Natrium is betrokke by senuwee- en spierfunksie, en dit help ook om die hoeveelheid water wat in en om ons selle voorkom, te reguleer.

As ons te veel sout eet, behou ons vloeistof of swel. U kan ook ly aan lae natriumvlakke, wat hiponatremie genoem word. Hiponatremie kan veroorsaak word deur sekere afwykings, soos niersiekte, sommige medikasie, of as iemand te veel water drink sonder om ook elektroliete aan te vul. Die eerste simptome van hiponatremie is hoofpyn, moegheid, swakheid en naarheid. Erger gevalle kan verwarring, aanvalle, koma en dood tot gevolg hê.

Tydens warm weer sweet ons meer en loop ons 'n groter risiko vir hiponatremie. Deur baie water te drink, word die konsentrasie van elektroliete in die bloed verdun, wat die vloeistofbalans in die sel kan versteur.

Kalium werk saam met natrium om die korrekte vloeistofbalans binne en buite ons selle te handhaaf en om die behoorlike pH van die bloed te handhaaf, wat die maatstaf van suur of alkaliniteit is. Dit kan ook help om die bloeddruk te verlaag deur die effekte van natrium in die liggaam teen te werk.

Omdat kalium ook betrokke is by die regulering van die hartritme, kan te min kalium verskillende probleme veroorsaak, insluitend onreëlmatige hartklop, spierkrampe en swakheid, en in ernstige gevalle verlamming. Ons benodig 4 700 milligram kalium per dag. Om dit in perspektief te plaas, bevat 1 medium piesang 422 mg kalium, wat ongeveer 9 persent van u daaglikse behoeftes is. Maar in plaas daarvan om 11 piesangs per dag te eet, kan u kalium uit baie ander voedsel kry.

Soos ek in die vorige maand se kolom oor styselagtige groente genoem het, bevat een medium aartappel baie kalium, ongeveer 926 milligram of 20 persent van u daaglikse behoeftes. Ander voedselbronne van kalium sluit witbone, avokado, kantaloep, gedroogde appelkose, suiwelprodukte, klapperwater en lensies in.

Kalsium en magnesium is belangrik vir die bou van sterk bene. Soos met die ander vorme van elektroliete, werk dit om kontraksies in die hart en ander spiere te stimuleer. Voedselbronne van kalsium is natuurlik suiwelprodukte, sowel as versterkte graan en donkergroen blaargroentes. Ons vind magnesium in pampoenpitte, Brasiliaanse neute, amandels, cashewnoten en dennepitte.

Maar as die meeste van ons aan elektroliete dink, dink ons ​​nie aan piesangs nie. Ons dink aan Gatorade.

Die gewilde sportdrankie is beroemd gemaak deur 'n span wetenskaplikes aan die University of Florida College of Medicine om die Florida Gators -sokkerspan te help om liggaamsvloeistowwe wat tydens fisiese inspanning verloor is, te vervang.

Gatorade en die vele sportdrankies wat gevolg het, is in wese suikerwater met 'n paar elektroliete bygevoeg, wat in sekere omstandighede voordelig kan wees. As u 'n kort (ongeveer 'n uur) matige oefening of selfs strawwe oefening doen, behoort water voldoende te wees.

Daar is beslis uitsonderings hierop, soos mense wat oormatig sweet. Na 'n uur se fisiese inspanning, soos tydens 'n marathon of 'n voetbalwedstryd, benodig u liggaam energie (suiker) om aan te hou, sowel as vloeistowwe en elektroliete, waar sportdrankies handig te pas kan kom. Maar as u net in u huis kuier en sokker kyk, het u waarskynlik nie Gatorade nodig nie, maar moet u eerder water soek om gehidreer te bly.

Nog 'n gewilde drankie wat hidrasievermoë aandui, is kokoswater. Kokoswater is die helder vloeistof wat om die binnekant van jong kokosneute vloei. Dit is veral ryk aan kalium, wat oor die algemeen 'n mineraal is waarvan die meeste mense nie genoeg kry nie. Gemiddeld bevat 'n koppie klapperwater ongeveer 500 milligram kalium, ongeveer 10 persent van u daaglikse behoeftes, ongeveer dieselfde as 'n piesang.

In vergelyking met ander sportdrankies, is die kokoswater egter laer in kalorieë en natrium, die belangrikste faktore vir hidrasie. 'N Gelyke hoeveelheid oorspronklike Gatorade bied ongeveer 150 milligram natrium in vergelyking met kokoswater en 24 milligram, dus as u langer as 'n uur oefen, gee kokoswater u miskien nie die nodige energie om die elektroliete behoorlik te hidreer en aan te vul nie.

Kokoswater is verfrissend, maar kan 'n bietjie duur wees. Die voedingstowwe wat dit bied, kan ook in ander kosse gevind word, en daar is ook elektroliet tablette, soos Nuun. Dit is 'n goeie opsie as u op soek is na hidrasie sonder suiker. Ek hou daarvan om dit in my waterbottel te gooi terwyl ek by die werk is. Hulle gee smaak aan water sonder bygevoegde suikers. Dit is ook 'n goeie opsie as u baie sweet, maar nie noodwendig die ekstra kalorieë wat by sportdrankies kom, wil hê nie.

As dit kom by die verkryging van voedingstowwe soos elektroliete, preek ek eers kos. My gunsteling manier om elektroliete aan te vul terwyl ek ander belangrike voedingstowwe kry, is deur vrugte te eet, veral in die somer wanneer baie van my gunsteling vrugte in die seisoen is. Vrugte soos waatlemoen, aarbeie en lemoene verskaf 'n verskeidenheid elektroliete, water en vesel.

Om water met vrugte te gee, is 'n manier om u elektrolietverbruik te verhoog sonder om suiker of ekstra kalorieë by te voeg. Sommige van my gunsteling waterkombinasies is aarbeibasielie, suurlemoenmunt en limoenmunt.

Onthou net dat alles wat u mettertyd eet of drink, belangrik is, maar veral tydens warm weer, wat 'n uitdaging vir ons kan wees. Dit is slim om hierdie tyd van die jaar aandag te gee aan hidrasie en elektroliete.

Water met aarbei-basiliekruid

U kan hierdie metode volg om water te voeg met vrugte waarvan u hou, maar dit is veral goed met bloubessies, kersies, pynappel, waatlemoen of mango.

1/4 koppie aarbeie, in dun skyfies gesny

2 groot blare basiliekruid in die helfte geskeur

Meng al die bestanddele in 'n groot messelbak of kruik en drink onmiddellik of laat 1 tot 4 uur water in die yskas sit om 'n ekstra geur te kry.


Vra 'n dieetkundige: Is Gatorade die beste manier om elektroliete te kry?

Die somer is hier! Ek voel asof dit sedert Mei hier was, maar dit is Texas vir jou. Temperature kruip alreeds in die 100's, wat in elk geval vir my onophoudelike sweet beteken.

Sweet is hoofsaaklik water, maar dit bevat ook elektroliete. Ons hoor deesdae baie die term 'elektroliete' rondgooi, en die meeste van ons het 'n vae idee van wat die woord beteken, maar wat is dit presies?

In die chemie het ek geleer dat 'n elektroliet 'n verbinding is wat ione produseer wanneer dit in 'n oplossing soos water opgelos word. Hulle word elektroliete genoem, want as hulle in die oplossing voorkom, kan die oplossing elektrisiteit gelei. In ons liggame is dit belangrik om dit by sekere konsentrasies te hou vir senuweesignaal.

In eenvoudige terme is 'n elektroliet 'n gelaaide mineraal, hetsy positief as negatief. Die belangrikste elektroliete vir ons liggame is natrium, kalium, kalsium en magnesium.

Laat ons begin met natrium, wat in sout voorkom. Meestal kry die meeste van ons baie, indien nie te veel nie, natrium. Natrium is betrokke by senuwee- en spierfunksie, en dit help ook om die hoeveelheid water wat in en om ons selle voorkom, te reguleer.

As ons te veel sout eet, behou ons vloeistof of swel. U kan ook ly aan lae natriumvlakke, wat hiponatremie genoem word. Hiponatremie kan veroorsaak word deur sekere afwykings, soos niersiekte, sommige medikasie, of as 'n persoon te veel water drink sonder om ook elektroliete aan te vul. Die eerste simptome van hiponatremie is hoofpyn, moegheid, swakheid en naarheid. Erger gevalle kan verwarring, aanvalle, koma en dood tot gevolg hê.

Tydens warm weer sweet ons meer en loop ons 'n groter risiko vir hiponatremie. Deur baie water te drink, word die elektrolietkonsentrasie in die bloed verdun, wat die vloeistofbalans in die sel kan versteur.

Kalium werk saam met natrium om die korrekte vloeistofbalans binne en buite ons selle te handhaaf en om die behoorlike pH van die bloed te handhaaf, wat die maatstaf van suur of alkaliniteit is. Dit kan ook help om die bloeddruk te verlaag deur die effekte van natrium in die liggaam teen te werk.

Omdat kalium ook betrokke is by die regulering van die hartritme, kan te min kalium verskillende probleme veroorsaak, insluitend onreëlmatige hartklop, spierkrampe en swakheid, en in ernstige gevalle verlamming. Ons benodig 4 700 milligram kalium per dag. Om dit in perspektief te plaas, bevat 1 medium piesang 422 mg kalium, wat ongeveer 9 persent van u daaglikse behoeftes is. Maar in plaas daarvan om 11 piesangs per dag te eet, kan u kalium uit baie ander voedsel kry.

Soos ek in die vorige maand se kolom oor styselagtige groente genoem het, bevat een medium aartappel baie kalium, ongeveer 926 milligram of 20 persent van u daaglikse behoeftes. Ander voedselbronne van kalium sluit witbone, avokado, kantaloep, gedroogde appelkose, suiwelprodukte, klapperwater en lensies in.

Kalsium en magnesium is belangrik vir die bou van sterk bene. Soos met die ander vorme van elektroliete, werk dit om kontraksies in die hart en ander spiere te stimuleer. Voedselbronne van kalsium is natuurlik suiwelprodukte, sowel as versterkte graan en donkergroen blaargroentes. Ons vind magnesium in pampoenpitte, Brasiliaanse neute, amandels, cashewnoten en dennepitte.

Maar as die meeste van ons aan elektroliete dink, dink ons ​​nie aan piesangs nie. Ons dink aan Gatorade.

Die gewilde sportdrankie is beroemd gemaak deur 'n span wetenskaplikes aan die University of Florida College of Medicine om die Florida Gators -sokkerspan te help om liggaamsvloeistowwe wat tydens fisiese inspanning verloor is, te vervang.

Gatorade en die vele sportdrankies wat gevolg het, is in wese suikerwater met 'n paar elektroliete bygevoeg, wat in sekere omstandighede voordelig kan wees. As u 'n kort (ongeveer 'n uur) matige oefening of selfs strawwe oefening doen, behoort water voldoende te wees.

Daar is beslis uitsonderings hierop, soos mense wat oormatig sweet. Na 'n uur se fisiese inspanning, soos tydens 'n marathon of 'n voetbalwedstryd, benodig u liggaam energie (suiker) om aan te hou, sowel as vloeistowwe en elektroliete, waar sportdrankies handig te pas kan kom. Maar as u net in u huis kuier en sokker kyk, het u waarskynlik nie Gatorade nodig nie, maar moet u eerder water soek om gehidreer te bly.

Nog 'n gewilde drankie wat hidrasievermoë aandui, is kokoswater. Kokoswater is die helder vloeistof wat aan die binnekant van jong kokosneute vassit. Dit is veral ryk aan kalium, wat oor die algemeen 'n mineraal is waarvan die meeste mense nie genoeg kry nie. Gemiddeld bevat 'n koppie klapperwater ongeveer 500 milligram kalium, ongeveer 10 persent van u daaglikse behoeftes, ongeveer dieselfde as 'n piesang.

In vergelyking met ander sportdrankies, is die kokoswater egter laer in kalorieë en natrium, die belangrikste faktore vir hidrasie. 'N Gelyke hoeveelheid oorspronklike Gatorade bied ongeveer 150 milligram natrium, in vergelyking met kokoswater en 24 milligram, dus as u langer as 'n uur oefen, gee kokoswater u miskien nie die nodige energie om die elektroliete behoorlik te hidreer en aan te vul nie.

Kokoswater is verfrissend, maar kan 'n bietjie duur wees. Die voedingstowwe wat dit bied, kan ook in ander kosse gevind word, en daar is ook elektroliet tablette, soos Nuun. Dit is 'n goeie opsie as u op soek is na hidrasie sonder suiker. Ek hou daarvan om dit in my waterbottel te gooi terwyl ek by die werk is. Hulle gee smaak aan water sonder bygevoegde suikers. Dit is ook 'n goeie opsie as u baie sweet, maar nie noodwendig die ekstra kalorieë wat met sportdrankies gepaardgaan, wil hê nie.

As dit kom by die verkryging van voedingstowwe soos elektroliete, preek ek eers kos. My gunsteling manier om elektroliete aan te vul terwyl ek ander belangrike voedingstowwe kry, is deur vrugte te eet, veral in die somer wanneer baie van my gunsteling vrugte in die seisoen is. Vrugte soos waatlemoen, aarbeie en lemoene verskaf 'n verskeidenheid elektroliete, water en vesel.

Om water met vrugte te gee, is 'n manier om u elektrolietverbruik te verhoog sonder om suiker of ekstra kalorieë by te voeg. Sommige van my gunsteling waterkombinasies is aarbeibasielie, suurlemoenmunt en limoenmunt.

Onthou net dat alles wat u mettertyd eet of drink, belangrik is, maar veral tydens warm weer, wat 'n uitdaging vir ons kan wees. Dit is slim om hierdie tyd van die jaar aandag te gee aan hidrasie en elektroliete.

Water met aarbei-basiliekruid

U kan hierdie metode volg om water te voeg met vrugte waarvan u hou, maar dit is veral goed met bloubessies, kersies, pynappel, waatlemoen of mango.

1/4 koppie aarbeie, in dun skyfies gesny

2 groot blare basiliekruid in die helfte geskeur

Meng al die bestanddele in 'n groot messelkruik of kruik en drink dadelik of laat 1 tot 4 uur water in die yskas sit om 'n ekstra geur te kry.


Vra 'n dieetkundige: Is Gatorade die beste manier om elektroliete te kry?

Die somer is hier! Ek voel asof dit sedert Mei hier was, maar dit is Texas vir jou. Temperature kruip alreeds in die 100's, wat in elk geval vir my onophoudelike sweet beteken.

Sweet is hoofsaaklik water, maar dit bevat ook elektroliete. Ons hoor deesdae baie die term 'elektroliete' rondgooi, en die meeste van ons het 'n vae idee van wat die woord beteken, maar wat presies is dit?

In die chemie het ek geleer dat 'n elektroliet 'n verbinding is wat ione produseer wanneer dit in 'n oplossing soos water opgelos word. Hulle word elektroliete genoem, want as hulle in die oplossing voorkom, kan die oplossing elektrisiteit gelei. In ons liggame is dit belangrik om dit by sekere konsentrasies te hou vir senuweesignaal.

In eenvoudige terme is 'n elektroliet 'n gelaaide mineraal, positief of negatief. Die belangrikste elektroliete vir ons liggame is natrium, kalium, kalsium en magnesium.

Laat ons begin met natrium, wat in sout voorkom. Meestal kry die meeste van ons baie, indien nie te veel nie, natrium. Natrium is betrokke by senuwee- en spierfunksie, en dit help ook om die hoeveelheid water wat in en om ons selle voorkom, te reguleer.

As ons te veel sout eet, behou ons vloeistof of swel. U kan ook ly aan lae natriumvlakke, wat hiponatremie genoem word. Hiponatremie kan veroorsaak word deur sekere afwykings, soos niersiekte, sommige medikasie, of as iemand te veel water drink sonder om ook elektroliete aan te vul. Die eerste simptome van hiponatremie is hoofpyn, moegheid, swakheid en naarheid. Erger gevalle kan verwarring, aanvalle, koma en dood tot gevolg hê.

Tydens warm weer sweet ons meer en loop ons 'n groter risiko vir hiponatremie. Deur baie water te drink, word die konsentrasie van elektroliete in die bloed verdun, wat die vloeistofbalans in die sel kan versteur.

Kalium werk saam met natrium om die korrekte vloeistofbalans binne en buite ons selle te handhaaf en om die behoorlike pH van die bloed te handhaaf, wat die maatstaf van suur of alkaliniteit is. Dit kan ook help om die bloeddruk te verlaag deur die effekte van natrium in die liggaam teen te werk.

Omdat kalium ook betrokke is by die regulering van die hartritme, kan te min kalium verskillende probleme veroorsaak, insluitend onreëlmatige hartklop, spierkrampe en swakheid, en in ernstige gevalle verlamming. Ons benodig 4 700 milligram kalium per dag. Om dit in perspektief te plaas, bevat 1 medium piesang 422 mg kalium, wat ongeveer 9 persent van u daaglikse behoeftes is. Maar in plaas daarvan om 11 piesangs per dag te eet, kan u kalium uit baie ander voedsel kry.

Soos ek in die vorige maand se kolom oor styselagtige groente genoem het, bevat een medium aartappel baie kalium, ongeveer 926 milligram of 20 persent van u daaglikse behoeftes. Ander voedselbronne van kalium sluit witbone, avokado, kantaloep, gedroogde appelkose, suiwelprodukte, klapperwater en lensies in.

Kalsium en magnesium is belangrik vir die bou van sterk bene. Soos met die ander vorme van elektroliete, werk dit om kontraksies in die hart en ander spiere te stimuleer. Voedselbronne van kalsium is natuurlik suiwelprodukte, sowel as versterkte graan en donkergroen blaargroentes. Ons vind magnesium in pampoenpitte, Brasiliaanse neute, amandels, cashewnoten en dennepitte.

Maar as die meeste van ons aan elektroliete dink, dink ons ​​nie aan piesangs nie. Ons dink aan Gatorade.

Die gewilde sportdrankie is beroemd gemaak deur 'n span wetenskaplikes aan die University of Florida College of Medicine om die Florida Gators -sokkerspan te help om liggaamsvloeistowwe wat tydens fisiese inspanning verloor is, te vervang.

Gatorade en die vele sportdrankies wat gevolg het, is in wese suikerwater met 'n paar elektroliete bygevoeg, wat in sekere omstandighede voordelig kan wees. As u 'n kort (ongeveer 'n uur) matige oefening of selfs strawwe oefening doen, behoort water voldoende te wees.

Daar is beslis uitsonderings hierop, soos mense wat oormatig sweet. Na 'n uur se fisiese inspanning, soos tydens 'n marathon of 'n voetbalwedstryd, benodig u liggaam energie (suiker) om aan te hou, sowel as vloeistowwe en elektroliete, waar sportdrankies handig te pas kan kom. Maar as u net in u huis kuier en sokker kyk, het u waarskynlik nie Gatorade nodig nie, maar moet u eerder water soek om gehidreer te bly.

Nog 'n gewilde drankie wat hidrasievermoë aandui, is kokoswater. Kokoswater is die helder vloeistof wat om die binnekant van jong kokosneute vloei. Dit is veral ryk aan kalium, wat oor die algemeen 'n mineraal is waarvan die meeste mense nie genoeg kry nie. Gemiddeld bevat 'n koppie klapperwater ongeveer 500 milligram kalium, ongeveer 10 persent van u daaglikse behoeftes, ongeveer dieselfde as 'n piesang.

In vergelyking met ander sportdrankies, is die kokoswater egter laer in kalorieë en natrium, die belangrikste faktore wat hidrasie betref. 'N Gelyke hoeveelheid oorspronklike Gatorade bied ongeveer 150 milligram natrium, in vergelyking met kokoswater en 24 milligram, dus as u langer as 'n uur oefen, gee kokoswater u miskien nie die nodige energie om die elektroliete behoorlik te hidreer en aan te vul nie.

Kokoswater is verfrissend, maar kan 'n bietjie duur wees. Die voedingstowwe wat dit bied, kan ook in ander kosse gevind word, en daar is ook elektroliet tablette, soos Nuun. Dit is 'n goeie opsie as u op soek is na hidrasie sonder suiker. Ek hou daarvan om dit in my waterbottel te gooi terwyl ek by die werk is. Hulle gee smaak aan water sonder bygevoegde suikers. Dit is ook 'n goeie opsie as u baie sweet, maar nie noodwendig die ekstra kalorieë wat by sportdrankies kom, wil hê nie.

As dit kom by die verkryging van voedingstowwe soos elektroliete, preek ek eers kos. My gunsteling manier om elektroliete aan te vul terwyl ek ander belangrike voedingstowwe kry, is deur vrugte te eet, veral in die somer wanneer baie van my gunsteling vrugte in die seisoen is. Vrugte soos waatlemoen, aarbeie en lemoene verskaf 'n verskeidenheid elektroliete, water en vesel.

Om water met vrugte te gee, is 'n manier om u elektrolietverbruik te verhoog sonder om suiker of ekstra kalorieë by te voeg. Sommige van my gunsteling waterkombinasies is aarbeibasielie, suurlemoenmunt en limoenmunt.

Onthou net dat alles wat u mettertyd eet of drink, belangrik is, maar veral tydens warm weer, wat 'n uitdaging vir ons kan wees. Dit is slim om hierdie tyd van die jaar aandag te gee aan hidrasie en elektroliete.

Water met aarbei-basiliekruid

You could follow this method of infusing water with any fruit that you like, but it&rsquos particularly good with blueberry, cherries, pineapple, watermelon or mango.

1/4 cup strawberries, sliced thinly

2 big leaves of basil torn in half

Combine all ingredients in a large mason jar or jug and drink immediately or let infused water sit in fridge for 1 to 4 hours to soak in additional flavor.


Ask a Dietitian: Is Gatorade the best way to get electrolytes?

Summer is here! Well, I feel like it&rsquos been here since May, but that&rsquos Texas for you. Temperatures are already creeping into the 100s, which means nonstop sweating, for me anyway.

Sweat is primarily water, but it also contains electrolytes. We hear the term "electrolytes" thrown around a lot these days, and most of us have a vague idea of what the word means, but what exactly are they?

In chemistry, I was taught that an electrolyte is a compound that produces ions when dissolved in a solution such as water. They are called electrolytes because when they are present in solution, the solution is capable of conducting electricity. In our bodies, keeping them at certain concentrations is important for nerve signaling.

In simple terms, an electrolyte is a charged mineral, either positive or negative. The most important electrolytes for our bodies are sodium, potassium, calcium and magnesium.

Let&rsquos start with sodium, which is present in salt. For the most part, most of us get plenty, if not too much, sodium. Sodium is involved in nerve and muscle function, and it also helps regulate the amount of water that&rsquos in and around our cells.

When we eat too much salt, we retain fluid, or swell. You can also suffer from low sodium levels, which is called hyponatremia. Hyponatremia can be caused by certain disorders, such as kidney disease, some medications, or when a person drinks too much water without also replenishing electrolytes. The first symptoms of hyponatremia are headache, fatigue, weakness and nausea. More severe cases can result in confusion, seizures, coma and death.

During hot weather, we sweat more and are at higher risk for hyponatremia. Drinking lots of water dilutes the electrolyte concentration in the blood, which can disturb the balance of fluid inside the cell.

Potassium works in concert with sodium to maintain the correct balance of fluids inside and outside our cells and to maintain proper blood pH, which is the measure of acidity or alkalinity. It can also help lower blood pressure by counteracting the effects of sodium in the body.

Because potassium is also involved in regulating the rhythm of the heart, too little potassium can case a variety of problems, including irregular heartbeat, muscle cramps and weakness, and in serious cases, paralysis. We need 4,700 milligrams of potassium a day. To put that in perspective, 1 medium banana contains 422 mg of potassium, which is about 9 percent of your daily needs. But instead of eating 11 bananas a day, you can get potassium from many other foods.

As I mentioned in last month&rsquos column about starchy vegetables, one medium (6-ounce) potato contains lots of potassium, about 926 milligrams or 20 percent of your daily needs. Other food sources of potassium include white beans, avocado, cantaloupe, dried apricots, dairy products, coconut water and lentils.

Calcium and magnesium are important for building strong bones. As with the other forms of electrolytes, they work to stimulate contractions in the heart and other muscles. Food sources of calcium are, of course, dairy products, as well as fortified cereals and dark green leafy vegetables. We find magnesium in pumpkin seeds, Brazil nuts, almonds, cashews and pine nuts.

But when most of us think about electrolytes, we don&rsquot think about bananas. We think about Gatorade.

The popular sports drink was famously created by a team of scientists at the University of Florida College of Medicine to help the Florida Gators football team replace body fluids lost during physical exertion.

Gatorade and the many sports drinks that followed are essentially sugar water with some electrolytes added, which can be beneficial in certain circumstances. When you are doing moderate exercise or even strenuous exercise for a short (an hour or so) amount of time, water should suffice.

There are definitely exceptions to this, such as people who sweat excessively. After an hour of physical exertion, such as during a marathon or playing a football game, your body needs energy (aka sugar) to keep going, as well as fluids and electrolytes, which is where sports drinks can come in handy. But if you&rsquore just hanging out in your house watching football, you probably don&rsquot need Gatorade and should reach for water instead to stay hydrated.

Another popular drink touting hydration abilities is coconut water. Coconut water is the clear liquid that sloshes around the inside of young coconuts. It&rsquos especially rich in potassium, which, in general, is a mineral most people don&rsquot get enough of. On average, a cup of coconut water has about 500 milligrams of potassium, about 10 percent of your daily needs, about the same as a banana.

However, when compared to other sports drinks, coconut water is lower in calories and sodium, key factors when it comes to hydration. An equal amount of original Gatorade provides about 150 milligrams of sodium, compared to coconut water&rsquos 24 milligrams, so if you&rsquore doing a workout longer than an hour, coconut water may not give you what you need to properly hydrate and replenish electrolytes.

Coconut water is refreshing but can be a bit pricey. The nutrients it offers can also be found in other foods, and there are also electrolyte tablets, such as Nuun. This is a good option if you&rsquore looking for hydration without sugar. I like to drop these in my water bottle while at work. They add flavor to water without any added sugars. It&rsquos also a good option if you sweat a lot but don&rsquot necessarily want the extra calories that come with sports drinks.

When it comes to getting nutrients like electrolytes, I preach food first. My favorite way to replenish electrolytes while getting other important nutrients is by eating fruit, especially in summer when many of my favorite fruits are in season. Fruits such as watermelon, strawberries and oranges provide a variety of electrolytes, water and fiber.

Infusing water with fruit is one way to increase your electrolyte consumption without adding sugar or extra calories. Some of my favorite infused water combinations are strawberry basil, lemon mint and lime mint.

Just remember that everything you eat or drink over time matters, but especially during hot weather, which can be challenging on our bodies. It&rsquos smart to pay attention to hydration and electrolytes this time of year.

Strawberry-Basil Infused Water

You could follow this method of infusing water with any fruit that you like, but it&rsquos particularly good with blueberry, cherries, pineapple, watermelon or mango.

1/4 cup strawberries, sliced thinly

2 big leaves of basil torn in half

Combine all ingredients in a large mason jar or jug and drink immediately or let infused water sit in fridge for 1 to 4 hours to soak in additional flavor.


Ask a Dietitian: Is Gatorade the best way to get electrolytes?

Summer is here! Well, I feel like it&rsquos been here since May, but that&rsquos Texas for you. Temperatures are already creeping into the 100s, which means nonstop sweating, for me anyway.

Sweat is primarily water, but it also contains electrolytes. We hear the term "electrolytes" thrown around a lot these days, and most of us have a vague idea of what the word means, but what exactly are they?

In chemistry, I was taught that an electrolyte is a compound that produces ions when dissolved in a solution such as water. They are called electrolytes because when they are present in solution, the solution is capable of conducting electricity. In our bodies, keeping them at certain concentrations is important for nerve signaling.

In simple terms, an electrolyte is a charged mineral, either positive or negative. The most important electrolytes for our bodies are sodium, potassium, calcium and magnesium.

Let&rsquos start with sodium, which is present in salt. For the most part, most of us get plenty, if not too much, sodium. Sodium is involved in nerve and muscle function, and it also helps regulate the amount of water that&rsquos in and around our cells.

When we eat too much salt, we retain fluid, or swell. You can also suffer from low sodium levels, which is called hyponatremia. Hyponatremia can be caused by certain disorders, such as kidney disease, some medications, or when a person drinks too much water without also replenishing electrolytes. The first symptoms of hyponatremia are headache, fatigue, weakness and nausea. More severe cases can result in confusion, seizures, coma and death.

During hot weather, we sweat more and are at higher risk for hyponatremia. Drinking lots of water dilutes the electrolyte concentration in the blood, which can disturb the balance of fluid inside the cell.

Potassium works in concert with sodium to maintain the correct balance of fluids inside and outside our cells and to maintain proper blood pH, which is the measure of acidity or alkalinity. It can also help lower blood pressure by counteracting the effects of sodium in the body.

Because potassium is also involved in regulating the rhythm of the heart, too little potassium can case a variety of problems, including irregular heartbeat, muscle cramps and weakness, and in serious cases, paralysis. We need 4,700 milligrams of potassium a day. To put that in perspective, 1 medium banana contains 422 mg of potassium, which is about 9 percent of your daily needs. But instead of eating 11 bananas a day, you can get potassium from many other foods.

As I mentioned in last month&rsquos column about starchy vegetables, one medium (6-ounce) potato contains lots of potassium, about 926 milligrams or 20 percent of your daily needs. Other food sources of potassium include white beans, avocado, cantaloupe, dried apricots, dairy products, coconut water and lentils.

Calcium and magnesium are important for building strong bones. As with the other forms of electrolytes, they work to stimulate contractions in the heart and other muscles. Food sources of calcium are, of course, dairy products, as well as fortified cereals and dark green leafy vegetables. We find magnesium in pumpkin seeds, Brazil nuts, almonds, cashews and pine nuts.

But when most of us think about electrolytes, we don&rsquot think about bananas. We think about Gatorade.

The popular sports drink was famously created by a team of scientists at the University of Florida College of Medicine to help the Florida Gators football team replace body fluids lost during physical exertion.

Gatorade and the many sports drinks that followed are essentially sugar water with some electrolytes added, which can be beneficial in certain circumstances. When you are doing moderate exercise or even strenuous exercise for a short (an hour or so) amount of time, water should suffice.

There are definitely exceptions to this, such as people who sweat excessively. After an hour of physical exertion, such as during a marathon or playing a football game, your body needs energy (aka sugar) to keep going, as well as fluids and electrolytes, which is where sports drinks can come in handy. But if you&rsquore just hanging out in your house watching football, you probably don&rsquot need Gatorade and should reach for water instead to stay hydrated.

Another popular drink touting hydration abilities is coconut water. Coconut water is the clear liquid that sloshes around the inside of young coconuts. It&rsquos especially rich in potassium, which, in general, is a mineral most people don&rsquot get enough of. On average, a cup of coconut water has about 500 milligrams of potassium, about 10 percent of your daily needs, about the same as a banana.

However, when compared to other sports drinks, coconut water is lower in calories and sodium, key factors when it comes to hydration. An equal amount of original Gatorade provides about 150 milligrams of sodium, compared to coconut water&rsquos 24 milligrams, so if you&rsquore doing a workout longer than an hour, coconut water may not give you what you need to properly hydrate and replenish electrolytes.

Coconut water is refreshing but can be a bit pricey. The nutrients it offers can also be found in other foods, and there are also electrolyte tablets, such as Nuun. This is a good option if you&rsquore looking for hydration without sugar. I like to drop these in my water bottle while at work. They add flavor to water without any added sugars. It&rsquos also a good option if you sweat a lot but don&rsquot necessarily want the extra calories that come with sports drinks.

When it comes to getting nutrients like electrolytes, I preach food first. My favorite way to replenish electrolytes while getting other important nutrients is by eating fruit, especially in summer when many of my favorite fruits are in season. Fruits such as watermelon, strawberries and oranges provide a variety of electrolytes, water and fiber.

Infusing water with fruit is one way to increase your electrolyte consumption without adding sugar or extra calories. Some of my favorite infused water combinations are strawberry basil, lemon mint and lime mint.

Just remember that everything you eat or drink over time matters, but especially during hot weather, which can be challenging on our bodies. It&rsquos smart to pay attention to hydration and electrolytes this time of year.

Strawberry-Basil Infused Water

You could follow this method of infusing water with any fruit that you like, but it&rsquos particularly good with blueberry, cherries, pineapple, watermelon or mango.

1/4 cup strawberries, sliced thinly

2 big leaves of basil torn in half

Combine all ingredients in a large mason jar or jug and drink immediately or let infused water sit in fridge for 1 to 4 hours to soak in additional flavor.


Ask a Dietitian: Is Gatorade the best way to get electrolytes?

Summer is here! Well, I feel like it&rsquos been here since May, but that&rsquos Texas for you. Temperatures are already creeping into the 100s, which means nonstop sweating, for me anyway.

Sweat is primarily water, but it also contains electrolytes. We hear the term "electrolytes" thrown around a lot these days, and most of us have a vague idea of what the word means, but what exactly are they?

In chemistry, I was taught that an electrolyte is a compound that produces ions when dissolved in a solution such as water. They are called electrolytes because when they are present in solution, the solution is capable of conducting electricity. In our bodies, keeping them at certain concentrations is important for nerve signaling.

In simple terms, an electrolyte is a charged mineral, either positive or negative. The most important electrolytes for our bodies are sodium, potassium, calcium and magnesium.

Let&rsquos start with sodium, which is present in salt. For the most part, most of us get plenty, if not too much, sodium. Sodium is involved in nerve and muscle function, and it also helps regulate the amount of water that&rsquos in and around our cells.

When we eat too much salt, we retain fluid, or swell. You can also suffer from low sodium levels, which is called hyponatremia. Hyponatremia can be caused by certain disorders, such as kidney disease, some medications, or when a person drinks too much water without also replenishing electrolytes. The first symptoms of hyponatremia are headache, fatigue, weakness and nausea. More severe cases can result in confusion, seizures, coma and death.

During hot weather, we sweat more and are at higher risk for hyponatremia. Drinking lots of water dilutes the electrolyte concentration in the blood, which can disturb the balance of fluid inside the cell.

Potassium works in concert with sodium to maintain the correct balance of fluids inside and outside our cells and to maintain proper blood pH, which is the measure of acidity or alkalinity. It can also help lower blood pressure by counteracting the effects of sodium in the body.

Because potassium is also involved in regulating the rhythm of the heart, too little potassium can case a variety of problems, including irregular heartbeat, muscle cramps and weakness, and in serious cases, paralysis. We need 4,700 milligrams of potassium a day. To put that in perspective, 1 medium banana contains 422 mg of potassium, which is about 9 percent of your daily needs. But instead of eating 11 bananas a day, you can get potassium from many other foods.

As I mentioned in last month&rsquos column about starchy vegetables, one medium (6-ounce) potato contains lots of potassium, about 926 milligrams or 20 percent of your daily needs. Other food sources of potassium include white beans, avocado, cantaloupe, dried apricots, dairy products, coconut water and lentils.

Calcium and magnesium are important for building strong bones. As with the other forms of electrolytes, they work to stimulate contractions in the heart and other muscles. Food sources of calcium are, of course, dairy products, as well as fortified cereals and dark green leafy vegetables. We find magnesium in pumpkin seeds, Brazil nuts, almonds, cashews and pine nuts.

But when most of us think about electrolytes, we don&rsquot think about bananas. We think about Gatorade.

The popular sports drink was famously created by a team of scientists at the University of Florida College of Medicine to help the Florida Gators football team replace body fluids lost during physical exertion.

Gatorade and the many sports drinks that followed are essentially sugar water with some electrolytes added, which can be beneficial in certain circumstances. When you are doing moderate exercise or even strenuous exercise for a short (an hour or so) amount of time, water should suffice.

There are definitely exceptions to this, such as people who sweat excessively. After an hour of physical exertion, such as during a marathon or playing a football game, your body needs energy (aka sugar) to keep going, as well as fluids and electrolytes, which is where sports drinks can come in handy. But if you&rsquore just hanging out in your house watching football, you probably don&rsquot need Gatorade and should reach for water instead to stay hydrated.

Another popular drink touting hydration abilities is coconut water. Coconut water is the clear liquid that sloshes around the inside of young coconuts. It&rsquos especially rich in potassium, which, in general, is a mineral most people don&rsquot get enough of. On average, a cup of coconut water has about 500 milligrams of potassium, about 10 percent of your daily needs, about the same as a banana.

However, when compared to other sports drinks, coconut water is lower in calories and sodium, key factors when it comes to hydration. An equal amount of original Gatorade provides about 150 milligrams of sodium, compared to coconut water&rsquos 24 milligrams, so if you&rsquore doing a workout longer than an hour, coconut water may not give you what you need to properly hydrate and replenish electrolytes.

Coconut water is refreshing but can be a bit pricey. The nutrients it offers can also be found in other foods, and there are also electrolyte tablets, such as Nuun. This is a good option if you&rsquore looking for hydration without sugar. I like to drop these in my water bottle while at work. They add flavor to water without any added sugars. It&rsquos also a good option if you sweat a lot but don&rsquot necessarily want the extra calories that come with sports drinks.

When it comes to getting nutrients like electrolytes, I preach food first. My favorite way to replenish electrolytes while getting other important nutrients is by eating fruit, especially in summer when many of my favorite fruits are in season. Fruits such as watermelon, strawberries and oranges provide a variety of electrolytes, water and fiber.

Infusing water with fruit is one way to increase your electrolyte consumption without adding sugar or extra calories. Some of my favorite infused water combinations are strawberry basil, lemon mint and lime mint.

Just remember that everything you eat or drink over time matters, but especially during hot weather, which can be challenging on our bodies. It&rsquos smart to pay attention to hydration and electrolytes this time of year.

Strawberry-Basil Infused Water

You could follow this method of infusing water with any fruit that you like, but it&rsquos particularly good with blueberry, cherries, pineapple, watermelon or mango.

1/4 cup strawberries, sliced thinly

2 big leaves of basil torn in half

Combine all ingredients in a large mason jar or jug and drink immediately or let infused water sit in fridge for 1 to 4 hours to soak in additional flavor.


Ask a Dietitian: Is Gatorade the best way to get electrolytes?

Summer is here! Well, I feel like it&rsquos been here since May, but that&rsquos Texas for you. Temperatures are already creeping into the 100s, which means nonstop sweating, for me anyway.

Sweat is primarily water, but it also contains electrolytes. We hear the term "electrolytes" thrown around a lot these days, and most of us have a vague idea of what the word means, but what exactly are they?

In chemistry, I was taught that an electrolyte is a compound that produces ions when dissolved in a solution such as water. They are called electrolytes because when they are present in solution, the solution is capable of conducting electricity. In our bodies, keeping them at certain concentrations is important for nerve signaling.

In simple terms, an electrolyte is a charged mineral, either positive or negative. The most important electrolytes for our bodies are sodium, potassium, calcium and magnesium.

Let&rsquos start with sodium, which is present in salt. For the most part, most of us get plenty, if not too much, sodium. Sodium is involved in nerve and muscle function, and it also helps regulate the amount of water that&rsquos in and around our cells.

When we eat too much salt, we retain fluid, or swell. You can also suffer from low sodium levels, which is called hyponatremia. Hyponatremia can be caused by certain disorders, such as kidney disease, some medications, or when a person drinks too much water without also replenishing electrolytes. The first symptoms of hyponatremia are headache, fatigue, weakness and nausea. More severe cases can result in confusion, seizures, coma and death.

During hot weather, we sweat more and are at higher risk for hyponatremia. Drinking lots of water dilutes the electrolyte concentration in the blood, which can disturb the balance of fluid inside the cell.

Potassium works in concert with sodium to maintain the correct balance of fluids inside and outside our cells and to maintain proper blood pH, which is the measure of acidity or alkalinity. It can also help lower blood pressure by counteracting the effects of sodium in the body.

Because potassium is also involved in regulating the rhythm of the heart, too little potassium can case a variety of problems, including irregular heartbeat, muscle cramps and weakness, and in serious cases, paralysis. We need 4,700 milligrams of potassium a day. To put that in perspective, 1 medium banana contains 422 mg of potassium, which is about 9 percent of your daily needs. But instead of eating 11 bananas a day, you can get potassium from many other foods.

As I mentioned in last month&rsquos column about starchy vegetables, one medium (6-ounce) potato contains lots of potassium, about 926 milligrams or 20 percent of your daily needs. Other food sources of potassium include white beans, avocado, cantaloupe, dried apricots, dairy products, coconut water and lentils.

Calcium and magnesium are important for building strong bones. As with the other forms of electrolytes, they work to stimulate contractions in the heart and other muscles. Food sources of calcium are, of course, dairy products, as well as fortified cereals and dark green leafy vegetables. We find magnesium in pumpkin seeds, Brazil nuts, almonds, cashews and pine nuts.

But when most of us think about electrolytes, we don&rsquot think about bananas. We think about Gatorade.

The popular sports drink was famously created by a team of scientists at the University of Florida College of Medicine to help the Florida Gators football team replace body fluids lost during physical exertion.

Gatorade and the many sports drinks that followed are essentially sugar water with some electrolytes added, which can be beneficial in certain circumstances. When you are doing moderate exercise or even strenuous exercise for a short (an hour or so) amount of time, water should suffice.

There are definitely exceptions to this, such as people who sweat excessively. After an hour of physical exertion, such as during a marathon or playing a football game, your body needs energy (aka sugar) to keep going, as well as fluids and electrolytes, which is where sports drinks can come in handy. But if you&rsquore just hanging out in your house watching football, you probably don&rsquot need Gatorade and should reach for water instead to stay hydrated.

Another popular drink touting hydration abilities is coconut water. Coconut water is the clear liquid that sloshes around the inside of young coconuts. It&rsquos especially rich in potassium, which, in general, is a mineral most people don&rsquot get enough of. On average, a cup of coconut water has about 500 milligrams of potassium, about 10 percent of your daily needs, about the same as a banana.

However, when compared to other sports drinks, coconut water is lower in calories and sodium, key factors when it comes to hydration. An equal amount of original Gatorade provides about 150 milligrams of sodium, compared to coconut water&rsquos 24 milligrams, so if you&rsquore doing a workout longer than an hour, coconut water may not give you what you need to properly hydrate and replenish electrolytes.

Coconut water is refreshing but can be a bit pricey. The nutrients it offers can also be found in other foods, and there are also electrolyte tablets, such as Nuun. This is a good option if you&rsquore looking for hydration without sugar. I like to drop these in my water bottle while at work. They add flavor to water without any added sugars. It&rsquos also a good option if you sweat a lot but don&rsquot necessarily want the extra calories that come with sports drinks.

When it comes to getting nutrients like electrolytes, I preach food first. My favorite way to replenish electrolytes while getting other important nutrients is by eating fruit, especially in summer when many of my favorite fruits are in season. Fruits such as watermelon, strawberries and oranges provide a variety of electrolytes, water and fiber.

Infusing water with fruit is one way to increase your electrolyte consumption without adding sugar or extra calories. Some of my favorite infused water combinations are strawberry basil, lemon mint and lime mint.

Just remember that everything you eat or drink over time matters, but especially during hot weather, which can be challenging on our bodies. It&rsquos smart to pay attention to hydration and electrolytes this time of year.

Strawberry-Basil Infused Water

You could follow this method of infusing water with any fruit that you like, but it&rsquos particularly good with blueberry, cherries, pineapple, watermelon or mango.

1/4 cup strawberries, sliced thinly

2 big leaves of basil torn in half

Combine all ingredients in a large mason jar or jug and drink immediately or let infused water sit in fridge for 1 to 4 hours to soak in additional flavor.


Ask a Dietitian: Is Gatorade the best way to get electrolytes?

Summer is here! Well, I feel like it&rsquos been here since May, but that&rsquos Texas for you. Temperatures are already creeping into the 100s, which means nonstop sweating, for me anyway.

Sweat is primarily water, but it also contains electrolytes. We hear the term "electrolytes" thrown around a lot these days, and most of us have a vague idea of what the word means, but what exactly are they?

In chemistry, I was taught that an electrolyte is a compound that produces ions when dissolved in a solution such as water. They are called electrolytes because when they are present in solution, the solution is capable of conducting electricity. In our bodies, keeping them at certain concentrations is important for nerve signaling.

In simple terms, an electrolyte is a charged mineral, either positive or negative. The most important electrolytes for our bodies are sodium, potassium, calcium and magnesium.

Let&rsquos start with sodium, which is present in salt. For the most part, most of us get plenty, if not too much, sodium. Sodium is involved in nerve and muscle function, and it also helps regulate the amount of water that&rsquos in and around our cells.

When we eat too much salt, we retain fluid, or swell. You can also suffer from low sodium levels, which is called hyponatremia. Hyponatremia can be caused by certain disorders, such as kidney disease, some medications, or when a person drinks too much water without also replenishing electrolytes. The first symptoms of hyponatremia are headache, fatigue, weakness and nausea. More severe cases can result in confusion, seizures, coma and death.

During hot weather, we sweat more and are at higher risk for hyponatremia. Drinking lots of water dilutes the electrolyte concentration in the blood, which can disturb the balance of fluid inside the cell.

Potassium works in concert with sodium to maintain the correct balance of fluids inside and outside our cells and to maintain proper blood pH, which is the measure of acidity or alkalinity. It can also help lower blood pressure by counteracting the effects of sodium in the body.

Because potassium is also involved in regulating the rhythm of the heart, too little potassium can case a variety of problems, including irregular heartbeat, muscle cramps and weakness, and in serious cases, paralysis. We need 4,700 milligrams of potassium a day. To put that in perspective, 1 medium banana contains 422 mg of potassium, which is about 9 percent of your daily needs. But instead of eating 11 bananas a day, you can get potassium from many other foods.

As I mentioned in last month&rsquos column about starchy vegetables, one medium (6-ounce) potato contains lots of potassium, about 926 milligrams or 20 percent of your daily needs. Other food sources of potassium include white beans, avocado, cantaloupe, dried apricots, dairy products, coconut water and lentils.

Calcium and magnesium are important for building strong bones. As with the other forms of electrolytes, they work to stimulate contractions in the heart and other muscles. Food sources of calcium are, of course, dairy products, as well as fortified cereals and dark green leafy vegetables. We find magnesium in pumpkin seeds, Brazil nuts, almonds, cashews and pine nuts.

But when most of us think about electrolytes, we don&rsquot think about bananas. We think about Gatorade.

The popular sports drink was famously created by a team of scientists at the University of Florida College of Medicine to help the Florida Gators football team replace body fluids lost during physical exertion.

Gatorade and the many sports drinks that followed are essentially sugar water with some electrolytes added, which can be beneficial in certain circumstances. When you are doing moderate exercise or even strenuous exercise for a short (an hour or so) amount of time, water should suffice.

There are definitely exceptions to this, such as people who sweat excessively. After an hour of physical exertion, such as during a marathon or playing a football game, your body needs energy (aka sugar) to keep going, as well as fluids and electrolytes, which is where sports drinks can come in handy. But if you&rsquore just hanging out in your house watching football, you probably don&rsquot need Gatorade and should reach for water instead to stay hydrated.

Another popular drink touting hydration abilities is coconut water. Coconut water is the clear liquid that sloshes around the inside of young coconuts. It&rsquos especially rich in potassium, which, in general, is a mineral most people don&rsquot get enough of. On average, a cup of coconut water has about 500 milligrams of potassium, about 10 percent of your daily needs, about the same as a banana.

However, when compared to other sports drinks, coconut water is lower in calories and sodium, key factors when it comes to hydration. An equal amount of original Gatorade provides about 150 milligrams of sodium, compared to coconut water&rsquos 24 milligrams, so if you&rsquore doing a workout longer than an hour, coconut water may not give you what you need to properly hydrate and replenish electrolytes.

Coconut water is refreshing but can be a bit pricey. The nutrients it offers can also be found in other foods, and there are also electrolyte tablets, such as Nuun. This is a good option if you&rsquore looking for hydration without sugar. I like to drop these in my water bottle while at work. They add flavor to water without any added sugars. It&rsquos also a good option if you sweat a lot but don&rsquot necessarily want the extra calories that come with sports drinks.

When it comes to getting nutrients like electrolytes, I preach food first. My favorite way to replenish electrolytes while getting other important nutrients is by eating fruit, especially in summer when many of my favorite fruits are in season. Fruits such as watermelon, strawberries and oranges provide a variety of electrolytes, water and fiber.

Infusing water with fruit is one way to increase your electrolyte consumption without adding sugar or extra calories. Some of my favorite infused water combinations are strawberry basil, lemon mint and lime mint.

Just remember that everything you eat or drink over time matters, but especially during hot weather, which can be challenging on our bodies. It&rsquos smart to pay attention to hydration and electrolytes this time of year.

Strawberry-Basil Infused Water

You could follow this method of infusing water with any fruit that you like, but it&rsquos particularly good with blueberry, cherries, pineapple, watermelon or mango.

1/4 cup strawberries, sliced thinly

2 big leaves of basil torn in half

Combine all ingredients in a large mason jar or jug and drink immediately or let infused water sit in fridge for 1 to 4 hours to soak in additional flavor.


Ask a Dietitian: Is Gatorade the best way to get electrolytes?

Summer is here! Well, I feel like it&rsquos been here since May, but that&rsquos Texas for you. Temperatures are already creeping into the 100s, which means nonstop sweating, for me anyway.

Sweat is primarily water, but it also contains electrolytes. We hear the term "electrolytes" thrown around a lot these days, and most of us have a vague idea of what the word means, but what exactly are they?

In chemistry, I was taught that an electrolyte is a compound that produces ions when dissolved in a solution such as water. They are called electrolytes because when they are present in solution, the solution is capable of conducting electricity. In our bodies, keeping them at certain concentrations is important for nerve signaling.

In simple terms, an electrolyte is a charged mineral, either positive or negative. The most important electrolytes for our bodies are sodium, potassium, calcium and magnesium.

Let&rsquos start with sodium, which is present in salt. For the most part, most of us get plenty, if not too much, sodium. Sodium is involved in nerve and muscle function, and it also helps regulate the amount of water that&rsquos in and around our cells.

When we eat too much salt, we retain fluid, or swell. You can also suffer from low sodium levels, which is called hyponatremia. Hyponatremia can be caused by certain disorders, such as kidney disease, some medications, or when a person drinks too much water without also replenishing electrolytes. The first symptoms of hyponatremia are headache, fatigue, weakness and nausea. More severe cases can result in confusion, seizures, coma and death.

During hot weather, we sweat more and are at higher risk for hyponatremia. Drinking lots of water dilutes the electrolyte concentration in the blood, which can disturb the balance of fluid inside the cell.

Potassium works in concert with sodium to maintain the correct balance of fluids inside and outside our cells and to maintain proper blood pH, which is the measure of acidity or alkalinity. It can also help lower blood pressure by counteracting the effects of sodium in the body.

Because potassium is also involved in regulating the rhythm of the heart, too little potassium can case a variety of problems, including irregular heartbeat, muscle cramps and weakness, and in serious cases, paralysis. We need 4,700 milligrams of potassium a day. To put that in perspective, 1 medium banana contains 422 mg of potassium, which is about 9 percent of your daily needs. But instead of eating 11 bananas a day, you can get potassium from many other foods.

As I mentioned in last month&rsquos column about starchy vegetables, one medium (6-ounce) potato contains lots of potassium, about 926 milligrams or 20 percent of your daily needs. Other food sources of potassium include white beans, avocado, cantaloupe, dried apricots, dairy products, coconut water and lentils.

Calcium and magnesium are important for building strong bones. As with the other forms of electrolytes, they work to stimulate contractions in the heart and other muscles. Food sources of calcium are, of course, dairy products, as well as fortified cereals and dark green leafy vegetables. We find magnesium in pumpkin seeds, Brazil nuts, almonds, cashews and pine nuts.

But when most of us think about electrolytes, we don&rsquot think about bananas. We think about Gatorade.

The popular sports drink was famously created by a team of scientists at the University of Florida College of Medicine to help the Florida Gators football team replace body fluids lost during physical exertion.

Gatorade and the many sports drinks that followed are essentially sugar water with some electrolytes added, which can be beneficial in certain circumstances. When you are doing moderate exercise or even strenuous exercise for a short (an hour or so) amount of time, water should suffice.

There are definitely exceptions to this, such as people who sweat excessively. After an hour of physical exertion, such as during a marathon or playing a football game, your body needs energy (aka sugar) to keep going, as well as fluids and electrolytes, which is where sports drinks can come in handy. But if you&rsquore just hanging out in your house watching football, you probably don&rsquot need Gatorade and should reach for water instead to stay hydrated.

Another popular drink touting hydration abilities is coconut water. Coconut water is the clear liquid that sloshes around the inside of young coconuts. It&rsquos especially rich in potassium, which, in general, is a mineral most people don&rsquot get enough of. On average, a cup of coconut water has about 500 milligrams of potassium, about 10 percent of your daily needs, about the same as a banana.

However, when compared to other sports drinks, coconut water is lower in calories and sodium, key factors when it comes to hydration. An equal amount of original Gatorade provides about 150 milligrams of sodium, compared to coconut water&rsquos 24 milligrams, so if you&rsquore doing a workout longer than an hour, coconut water may not give you what you need to properly hydrate and replenish electrolytes.

Coconut water is refreshing but can be a bit pricey. The nutrients it offers can also be found in other foods, and there are also electrolyte tablets, such as Nuun. This is a good option if you&rsquore looking for hydration without sugar. I like to drop these in my water bottle while at work. They add flavor to water without any added sugars. It&rsquos also a good option if you sweat a lot but don&rsquot necessarily want the extra calories that come with sports drinks.

When it comes to getting nutrients like electrolytes, I preach food first. My favorite way to replenish electrolytes while getting other important nutrients is by eating fruit, especially in summer when many of my favorite fruits are in season. Fruits such as watermelon, strawberries and oranges provide a variety of electrolytes, water and fiber.

Infusing water with fruit is one way to increase your electrolyte consumption without adding sugar or extra calories. Some of my favorite infused water combinations are strawberry basil, lemon mint and lime mint.

Just remember that everything you eat or drink over time matters, but especially during hot weather, which can be challenging on our bodies. It&rsquos smart to pay attention to hydration and electrolytes this time of year.

Strawberry-Basil Infused Water

You could follow this method of infusing water with any fruit that you like, but it&rsquos particularly good with blueberry, cherries, pineapple, watermelon or mango.

1/4 cup strawberries, sliced thinly

2 big leaves of basil torn in half

Combine all ingredients in a large mason jar or jug and drink immediately or let infused water sit in fridge for 1 to 4 hours to soak in additional flavor.


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