Softball and Sports Drinks

Sports drinks are the best thing combined with water for their hydration and performance-boosting benefits. In general, sports drinks provide an athlete with the following benefits: they hydrate your body, provide you with a quick boost of energy from the quick-burning carbohydrates in the mix, and finally, replenish your potassium and sodium stores needed for muscle contraction through the electrolytes.

With many brands of sports drinks out there, many softball players often ask me which brand provides the best benefits. The truth is that behind all the marketing hype and other additional products, they do the same thing: keep you well hydrated. However, Vitalyte has a proven track record with athletes for superior hydration, low sugar levels, and natural ingredients.

Making Running Easier

You may want to try to find a cooler, and perhaps easier, running route. Choose those streets, or roads, that are lined with shady trees, or buildings offering shade, on at least on one side of the street. You can check your local street directory or road map to find, or work out, your new running route. Perhaps you could even drive the route beforehand to ensure it does fit into your selection criteria, and then you will also be able to check the mileage quite accurately so that you will know how far you are going to run each time! This will be great in knowing your timing recording too.

You will most definitely need to hydrate with Vitalyte during these, or any, long periods of exercise, and it is absolutely critical to not only replace any fluids lost to sweat, but also the excreted electrolytes. By not doing so, can result in a very serious health condition called hyponatremia which, if left untreated, can lead to death. ( Hyponatremia is an electrolyte disturbance -a disturbance of the balance of salts in your blood - in which the sodium concentration in the plasma is lower than normal (hypo in Greek), specifically below 135 mEq/L. The large majority of cases of hyponatremia occurring in adults result from an excess amount or effect of the water retaining hormone known as Antidiuretic Hormone commonly abbreviated as ADH) - thanks again Wikipedia

Performance Nutrition

Carbohydrates, which rapidly break down to blood sugar (glucose), are the body's primary and favorite energy source. The brain, nervous system and muscles are fueled mostly by glucose. Therefore, a continuous supply of carbohydrates is necessary to prevent body stores from being depleted. Inadequate carbohydrate intake leads to low energy levels, fatigue and impaired performance. Proper management of the amounts, types and timing of this nutrient is required to fill and refill the main "gas tank". Key carbohydrate guidelines are listed here:

- Carbohydrates should make up approximately 60 percent of your child's diet.

- Starches and grains (breads, pasta, rice, potatoes, etc) should be eaten at each major meal throughout the day to provide a lasting energy source. Major meals should be eaten three to four hours apart.

- Carbohydrates such as fruit, energy bars/shakes, and sports drinks are ideal for rapid fueling before activity and immediately after exercise to optimize recovery.

- Depending on the sport, the growing athlete should consume 3 to 4.5 grams of carbohydrates per pound of body weight per day.

Drink Plenty of Fluids Before Your Go on a Run

1. Be sure to always drink plenty of fluids some hours before your run as you will tend to be sweating excessive amounts of fluids. Water or electrolyte-balancing (isotronic) drinks are the very best fluids of choice. Avoid all other drinks such a soda or coffee, as sodium and caffeine do act as dehydrating agents. ALWAYS take a full water bottle with you as you run. There are plenty of running accessories available that will make carrying a bottle easy.

The electrolytes are important chemicals in our blood that help to regulate so many different functions within our body. Any imbalance of electrolytes can cause different symptoms, depending on whether the electrolyte levels are either too high or too low. You will need to be able recognize any of the symptoms of your own electrolyte imbalance, and what causes it. This way, you will be able to obtain the correct treatment when it becomes necessary, and therefore help to prevent any electrolyte imbalance in the future. Using Vitalyte can prevent these problems!

Keep Your Sweat in Check

For most of us who perform regular workouts, sweating is not an uncommon phenomenon. In fact, it is the evidence of our hard work and it signals growth. Through sweating, our bodies cause us to lose water and other essential electrolytes to prevent the body from overheating. Sweat glands soak water from the blood vessels and transfer it to the skin with some salts. These droplets of water evaporate taking away some bit of energy from the skin in the form of heat. Scientific research has proven that we could lose as much as three liters of water from our skin during one hour of a heavy workout session!

Well there’s nothing to be afraid of, but you must assure that your body receives enough liquid before, during and after exercises. To keep a good check on your water levels, weigh yourself just before the workout session and immediately after it. Deduct the amount of water that you take during the session. You must have 16 ounces of water to replenish the amount of water loss for each pound. For example, if you lose 3 pounds of weight during the session, you must drink at least 48 ounces of water. Another good way to assure that your body is properly hydrated is through the color of your urine. A lemonade-like color of your urine indicates that the body is well hydrated while a darker tone indicates water requirement.

In order to ensure optimum water levels, you must consume water 15 minutes before you start your workout session. After every 20 minutes of exercise, try to gulp at least 8 ounces of water. Water is the best hydrating agent during your exercises but a sports drink can help you as well. Sport drinks not only replenish the water content but also contain electrolytes such as sodium and potassium, which address necessary salt needs. Moreover, the body absorbs carbohydrates quicker through sport drinks than any other way. This means that energy restores faster through a sports drink than through plain water. Fruit juice can be good option during your workout session, as it rich in simple carbohydrates and is a natural way to replenish.

Running and Hydration

Dehydration, or heat exhaustion can happen very easily during excessive or strenuous physical activity, which are excessive sweating causes. Running or jogging happen to be the two main causes of heat exhaustion. Even though your body temperature is very likely to become high it does not mean that you cannot enjoy your running.

Millions of people run or jog every day, and there are extremely few incidences of death or permanent injury from heat exhaustion. The major key to preventing heat exhaustion is to take the necessary precautions before you begin your run...always. If you do not think it is safe, then it probably isn't. The best idea is to use a sports drink like Vitalyte to stay hydrated. Not only is Vitalyte an all natural sports drink it also contains the necessary electrolytes and minerals to keep you going!

Water or Sports Drink?

In endurance sports nutrition, it has debated whether water or sports drink should be consumed by an athlete competing in endurance sports.

Researches have shown that endurance sports athletes (competing under the sweltering heat of the sun) who were provided with water as a means of hydrating themselves replace only one and half to two thirds of fluid loss, while those who were given with sports drink have shown hydration nearly to a hundred percent.

The reason for this is that sports drink contains electrolytes (sodium, potassium and magnesium) which help retain fluid in the body and balance the presence of these minerals that are vital in normal bodily function.

We lose electrolytes when we sweat. Dizziness, muscle cramps, extreme exhaustion, and irregular heartbeat are the symptoms of electrolytes loss in the body.

According to endurance nutrition experts, many athletes lose endurance due to low level of electrolytes. In fact, according to endurance sports nutrition magazines, some athletes even die due to electrolytes loss.

Stop Muscle Cramps!

Anyone who has experienced a muscle cramp (Charley Horse) before can tell you that it can be quite painful. Muscle cramps occur when muscles involuntarily contract and cannot relax. These cramps can be perceived as mild twitches or may even be extremely painful. Muscle cramps are usually caused by an electrolyte deficiency which in simple terms means that when we sweat we loose chemical substances (Electrolytes) which many normal bodily functions are dependent on.

Our normal body functions, not to mention our day to day performance, are severely compromised if adequate levels of electrolytes are not present, especially in the heat and/or when exercise goes beyond the 2-hour mark.

Is Water Really What I Need When I Exercise?

While water is very important for your health, there are some problems that some people may face when trying to stay hydrated.

There are often times where we are over-hydrating ourselves. Drinking too much water or otherwise known as water intoxication can be a serious problem. Problems such as digestive problems, behavioral changes, brain damage and seizures can be caused from drinking in excess of water. The one rule is you don't have to drink all of the water you need per day all at once, separate it, this is very important for when your working-out.

This is where sports drinks come into play. Sports drinks such as Vitalyte are there to help rehydrate you more effectively than water because it has electrolytes which replenish your body much faster than just water.

For people who are heavily into exercise or about to participate in a major sporting event should drink plenty of fluids in the 24-hour period before the event. Before a work-out try and aim for 14 to 20 ounces of fluids about 2 hours before an exercise to stay hydrated to extract any excess water.

Hydrate Yourself Regularly During the Game

Drink often during the game. Most endurance sports nutrition guide books will tell you the same thing. Athletes in endurance sports sweat off two quarts of water per hour especially in hot and humid weather. So, you must drink at least four up to eight ounces of water every fifteen to twenty minutes. Sports drinks may also replace water.

Here's some tip that endurance sports nutrition guide books may not have told you: to know when it is time to gulp on your water or sports drink bottle, set your timer to alarm every 15 or 20 minutes within 24 hours.

Freeze your drinking bottles and then pack them up in insulated foams to keep it cool. Even if you don't sweat still do gulp down the liquid in your drinking bottle. You may not know it and may not notice it but you may have sweat more than you think of.

Choosing a Sports Drink like Vitalyte?

When working out especially, it’s important to stay hydrated. Water is the obvious choice here, but there are also a lot of sports drinks and supplements available.

Sports drinks have become very popular lately and with the rise of athletic endorsements and commercials it has defiantly had a huge impact on the way we hydrate ourselves. The great thing about sports drinks is that most of the elements to replenish your electrolytes are present, and they taste great. The downfall is that there is also sugar present in these drinks and some exercisers might think that they are doing their body good by drinking these drinks when really they are taking a step back in their fitness journey.

Replenish Your Electrolytes Fast

When do we lose our Electrolytes ?

The most common way to lose our electrolytes is as simple as standing in the sun all day, or doing a vigorous exercise. Any time we sweat we are losing electrolytes. To replace these electrolytes we must take food, drinks or supplements .

So many people out there know of sodium and chloride being among the most important electrolytes, however don't think that by putting salt all over your food will be the only way to properly replenish your electrolytes.

We must take a look at other elements such as Calcium, Magnesium, Potassium and Phosphate which are present in most common sports drinks and supplements. These sports drinks are widely available and can work to replenish your electrolytes. Supplements out there also contain these elements to replenish your electrolytes and are often more organic and natural and can also assist your body in many other different ways.