Sugar in Sports Drinks Can Cause Stomach Cramps
A study from the Netherlands shows that sugar in sports
drinks slows absorption and increases stomach cramping in
running races shorter than 12 miles. Fluids pass through your
stomach and are absorbed almost immediately in your intestines.
Exercise slows fluid passage from the stomach but does not
affect intestinal absorption. Sugar added to drinks can delay
stomach emptying to increase risk for cramps.
Another study from the University of Utah, reported in the
same journal, shows that taking a salty drink just before exercise
increases endurance. Dehydration is the most common cause of
fatigue during exercise in fit men and women. This study used
salted drinks or placebo (unsalted) drinks with two groups of
cyclists, and demonstrated a significant improvement in an
endurance time trial as well as better maintenance of blood
volume in the group that had the salted drinks.
Anything that increases blood volume should increase
endurance. Taking in fluid before exercising increases blood
volume, and using salty drinks increases blood volume more
than pure water. But a major problem with salty drinks is that
they usually taste awful. You can accomplish the same results
by drinking water, soda or any other beverage you like and eat a
handful of salted peanuts or other salty food before and during
your endurance events.
When you're not exercising, don't get in the habit of using
sports drinks or any other sugared drinks to quench thirst. They'll
add up to a lot of calories with little other nutritional value. Use
plain water or a calorie-free beverage instead.
International Journal of
Sports Medicine, Volume 26, 2005
Checked 9/29/08