QUESTION: There are two schools of thought among fluid replacement company principals as to how many nutrients need to be included in a beverage meant to be used during exercise. One end of the spectrum holds that carbohydrate and a couple of electrolytes are sufficient, while the other that a drink with upwards of 100 nutrients is optimal, since that's what the body will use during exercise. What is your company's approach; if you want you may include any scientific reasoning to support your company's position.

GATORADE: The most important ingredients in a fluid replacement drink are water, carbohydrate and electrolytes. There is absolutely no scientific evidence to support the idea that addition of other micronutrients and minerals will enhance performance of a fluid replacement drink. Fluid replacement involves better drinking, quick gastric emptying, and rapid intestinal absorption. Gatorade is designed to address each of these key aspects. When exercising in a hot environment people voluntarily drink more Gatorade than water or flavored water1. This is because the taste profile of Gatorade is optimized to encourage drinking during a hot and sweaty occasion2. When athletes drink more, the risk of dehydration is reduced. But, better drinking is only one piece of the puzzle. To be effective, a fluid replacement beverage must empty from the stomach quickly and have a fast rate of intestinal fluid absorption. Research has shown that Gatorade has both. Its carbohydrate content does not impede gastric emptying3 while the carbohydrate and electrolyte content promotes rapid intestinal fluid absorption4. Thus, Gatorade gets in quickly and provides the much needed fluid and carbohydrate to keep the body going. When it is not possible to match fluid intake to losses during intense exercise, it is important to consume 16-24 oz. of fluid for every pound of body weight loss following the exercise. Drinking Gatorade results in a rapid and more complete rehydration compared to drinking water alone5. This is because the electrolyte content of Gatorade helps the body maintain more of the ingested fluid. Water, carbohydrate and electrolytes are the primary functional ingredients in any fluid replacement beverage but Gatorade contains appropriate amounts of these components to promote better drinking1,2, rapid gastric emptying3, speedy intestinal absorption4 and more complete rehydration following exercise5.

References
1. Wilk B and Bar-Or J. Appl. Physiol. 80(4):1112-1117, 1996
2. Passe DH, et al. Appetite 35(3):219-229, 2000.
3. Murray R et al. Int. J. Sports Nutr. 9:263-274, 1999.
4. Ryan AJ, et al. J. Appl. Physiol. 84(5):1581-1588, 1998.
5. Gonzalez-Alonso J. Int. J. Sports Med. 13(5):399-406, 1992.

QUESTION: What type of sugar do you use, and why?

GATORADE: Glucose, sucrose and fructose. The optimal combination of these sugars delivers the optimal taste/sweetness profile. These sugars provide rapid forms of energy to fuel muscle contraction. Lastly, research clearly shows that the right combination of carbohydrates help to speed intestinal absorption of water, which leads to optimal fluid replacement during hot and sweaty occasions.

QUESTION: Most companies describe the ratio of solute-to-solvent in terms of their beverage's percent solution. Do you feel that this is sufficient for the discussion, or whether the discussion of osmotic pressure is germane? Please add any detail on this subject you feel is needed.

GATORADE: The science in this area is very clear: carbohydrate concentration is more important than osmolality, but the combination of the two is critical. The osmolality of a drink refers to the number of solid particles present in a volume of liquid solution. Tonicity refers to an osmolality comparison of one fluid to another. For example, a hypertonic fluid is one that has a higher osmolality than that of body fluid (e.g. blood). An isotonic fluid would have an osmolality that is equal to body fluid. Some sports drinks fall in the isotonic range. Gatorade is the leading example. Other sports drinks are markedly hypertonic (e.g., Powerade). Fluid absorption from the small intestine is dependent on the types and the amounts of carbohydrates and electrolytes in an ingested solution. A majority of carbohydrates and electrolytes in Gatorade are actively transported across intestinal cell membranes. This creates a concentration (osmotic) gradient that promotes a rate of fluid absorption that is as fast or faster than the most hyptonic beverage, water1,2. Beverages that contain too much carbohydrate and too few electrolytes are absorbed more slowly. Case in point: Gatorade is absorbed significantly faster than Powerade and AllSport3.

1. Shi X et al. Med. Sci. Sports Exerc. 27:1607-1645, 1995.
2. Shi X et al. J. Appl. Physiol. 77:1178-1184, 1994.
3. Ryan AJ, et al. J. Appl. Physiol. 84(5):1581-1588, 1998

QUESTION: There has been a lot of talk recently about supplementing salt to one's during-race intake, especially in long, hot races where salt loss is extreme. Can you offer your company's position on this, and perhaps your view on the pros and cons of this?

GATORADE: Gatorade has always had a higher electrolyte content than most other sports drinks because we know the value it provides to athletes. Excessive sweating and net dehydration can diminish body sodium levels, especially in athletes who excrete unusually high amounts of sodium in their sweat. In some cases, high sweating rates and excessive sodium loss have been linked to severe muscle cramping. In this special circumstance, increasing the intake of dietary sodium (i.e., salting foods, consuming salty snacks) and maintaining adequate hydration have been important preventative measures. Exercise induced hyponatriemia, or low blood sodium levels, is being reported with increased frequency. This condition may arise as a result of excessive water intake to offset the massive sweat losses associated with extraordinary physical efforts, such as the Ironman triathlon. Indeed it is critical to consume beverages that contain sodium during such events, especially when performed in the heat. Research has recently shown that blood sodium levels were maintained when consuming Gatorade during three hours of cycling exercise performed in a hot environment1. Water ingestion during the same exercise resulted in a progressive decline in blood sodium1.

1, Vrijens, D.M.J. and N.J. Rehrer. J. Appl. Physiol. 86:1847-1851, 1999

QUESTION: It is customary for a race organizer to offer a variety of food and drink. In particular, one might find bananas on the course, gels such as GU, and defizzed Coke. What is your company's position on these other food and drink sources, and is it in the athlete's best interest to take any of them? If so, which, and when, and under what circumstances?

GATORADE: Clearly, carbohydrate intake is important for maintaining exercise performance and delaying fatigue during prolonged endurance events. However, the intake of carbohydrate should not compromise fluid delivery. For example, too much carbohydrate in a sports drink (or any consumable fluid) delays both gastric emptying and intestinal fluid absorption, increasing the risk for dehydration and gastrointestinal distress. Generally it is recommended that the carbohydrate content of any drink consumed during prolonged exercise not exceed 7%. Food or drinks with a high carbohydrate content are most useful for maximizing muscle carbohydrate stores before exercise or stimulating their rapid recovery after exercise. Nonetheless, there are special circumstances such as during ultra-endurance events, where consuming foods or energy snacks are essential for maintaining the body’s energy needs. Still, adequate fluid consumption along with food and snacks is essential for rapid absorption of nutrients and prevention of stomach upset.

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QUESTION: We may not have asked a question you feel is important. Please feel free to expand and expound on anything we've missed on the topic in general, or with regard to your brand in particular.

GATORADE: Over the last several years, a new category of beverages, called "energy drinks" has emerged. Energy drinks are often confused for sports drinks. It is important to distinguish the difference. First and foremost, the carbohydrate content of most energy drinks is at least 50% greater than what is in Gatorade. The high carbohydrate content of an energy drink slows the rate of gastric emptying and intestinal fluid absorption increasing the risk for stomach upset during exercise. The high carbohydrate content also diminishes the characteristics needed to enhance drinking for adequate hydration. Often, energy drinks contain central nervous system stimulants such as caffeine and guarana that can increase urine production and further contribute to poor hydration. Other common ingredients in energy drinks such as selected herbs and specific amino acids have little scientific backing for inclusion and some even appear on banned substance lists of sport governing organizations. The best approach is to consider products that are safe and based on sound sport nutrition practices. Preventing dehydration during exercise is just as important as maintaining energy delivery. Gatorade is one of the few products that has achieved the delicate balance of both and truly is the leader of the sports drink category.