The gamecock. (Columbia, S.C.) 1908-2006, August 20, 1998, Page Page 3B, Image 15
Sports drill]
college press EXCHANGE
With college students around the nation starting
to get back into the grind of classes, students will once
again be cramming the fitness centers and picking
up their workout habits.
But with this summer being especially hot. tak
ing care of yourself is just as important as keeping in
shape.
For Kim Streit, an Orlando marathoner, water is
passe on long training runs. She likes sports drinks.
"As soon as I drink Gatorade, I feel an instant
boost," Streit said. "I usually drink it at about 8,14
and then again at 17 miles, depending on how hot it
is. It gives you more energy than water. And I think
it helps you recover better afterward."
For Streit, 38, and other athletes who exercise
vigorously for more than an hour at a time, sports
drinks really do work better than water at replenishing
the body's fluids and preventing dehydration,
say dietitians and exercise physiologists.
But, said Orlando dietitian Karen Beerbower, "unless
the physical activities last longer than 60 minutes,
water works just as well."
Because only a tiny percentage of people vigorously
exercise for more than an hour at a time, the
potential market for sports drinks should seemingly
be equally as tiny. But, say Beerbower and other
experts, anybody who spends time in the heat ? playnig
sports, mowing the lawn, reshingling a roof, paving
a road ? is at risk of dehydration and can benefit
from sports drinks.
The benefits are particularly important for those
spending time outdoors during a heat wave, although
just about any summer day is hot enough to make
dehydration a risk.
"Studies have shown that people won't drink as
much water as they do sports drinks," Beerbower
said. "If kids and adults will use sports drinks
more frequently and in more volume than water because
of its taste, it will prevent dehydration."
Liz Applegate, nutrition editor for Runner's World,
agreed. "Especially in the summer, it's important to
pay attention to fluid intake. To many, water is not
that thrilling, and sports drinks are much better for
you than soda or beer."
"I always recommend sports drinks," said Applegate,
a nutrition professor at the University of California-Davis.
"It motivates people to stay out longer.
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Gatorade, invented in the mid-1960s at the Uni- ,
versity of Florida, is the best-known and biggest-selling
sports drink, with about 80 percent of the $1.8
billion sports drink market. But Gatorade has (
plenty of competitors. Coca-Cola's Powerade and Pepsi-Cola's
All-Sport are major players at supermar- (
kets and convenience stores, while smaller brands \
such as Cytomax, Glycoade and XLR8 are sold in
sports and health food stores.
As far as Applegate and Beerbower are concerned, they
all work well. "I always tell people, find one that ^
tastes good and use it," Applegate said. 1
The two other main factors in choosing a sports 1
drink should be price and availability. "I wouldn't ^
pay more for one than the other," Beerbower said.
In other words, don't be dazzled by ingredient lists
or inflated claims. All sports drinks do two things: '
They rehydrate you with water and replace some of *
the carbohydrates, or sugars, you burn through phys- i
ical activity.
Sports drinks include electrolytes, particularly j
sodium and potassium. The idea is, the body sweats
out these mineral salts, and they must be replaced.
But their more important function in sports drinks
is to stimulate thirst and help the body absorb wa- (
ter. i
Three popular beverage ingredients?caffeine, alcohol
and carbonation ? impede proper hydration, j
Caffeine and alcohol are diuretics, which increase ]
urine production and thus speed dehydration, while
carbonation bloats the stomach. That means old favorites
like ?pft drinks, iced tea and beer don't work
well, no matter how good they might taste.
Formulating a sports drink requires a balancing ,
act, because large amounts of carbohydrates slow the 1
absorption of water into the bloodstream. An effec- i
tive sports drink must contain enough carbohydrates
to replenish lost sugars but not so much as to slow (
hydration. The magic number is "a solution containing
4 to 8 percent carbohydrates," according to i
a position paper on sports drinks by the American ]
College of Sports Medicine.
So if the "Total Carbohydrate" percentage on
the nutrition label falls outside the 4-8 percent range,
it's not a sports drink. That works out to between 14 1
and 20 grams of carbohydrates per 8 ounces of fluid.
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:nish fluids
Penny pinchers easily can make their own spoil
Irink. Just mix a pinch of salt, a dash of lemon jui<
md a tablespoon of sugar for each 8 ounces of wate
:hill overnight, and you'll have a homemade spor
Irink that's both effective and cheap.
It probably won't taste as good as the comme:
dally available ones, however. And if you don't lil
;he taste, you won't drink enough to get the job don
The job is harder than even your body would lea
fou to believe. "If you only rely on thirst to tell yc
vhen to drink, you may seriously underestimate yoi
reed for water. The thirst response arises when yoi
Dody has already lost a lot of fluid," wrote Appl
*ate in her Runner's World column.
Although the taste of sports drinks can eneou
ige more liquid intake, their cost can discourage the
purchase. When bought in bottles, they typical
-ange from about 4 to 8 cents per ounce. Those ounci
? and pennies ? add up quickly when you're quencl
ing an exercise-induced thirst.
"There is a cost factor with sports drinks," Bee
Dower said. "The cheapest way is to buy them in po\
if ed or concentrated form. There is no differen
in benefits, as long as they're mixed correctly."
The price of both Gatorade and Powerade dro]
from about 4 cents per ounce to about 1 cent per oun
if thev're nurchased in canisters of Dowder rath<
than bottles of liquid.
Even if cost is no factor at all, sports drinks woe
work for everybody. "Not everyone can tolerate then
\pplegate said. "Some people have intestin;
tracts of stainless steel. Others do better drinkii
water and chomping on a gum drop" to get the
carbohydrate replenishment.
Beerbower put in a special plug for kids in org
nized sports, who often will play several games in
row outside on hot summer days.
"It may be fine to use water with adults, but
get a group of 10-year-old soccer players to drii
enough water is tough. Theyll drink Kool-Aid, b
it has too much sugar. So do juices and soft drink
Sports drinks can really help."
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Big Ten plus
college press EXCHANGE
ts With the Big Ten Conference in;
;e serious expansion mode, commissione
r> Jim Delany said Thursday that h
(.g hoped to know "within months
whether Notre Dame will become th
12th member of college football's old
est and most storied league.
:e Without divulging details, Delan;
e. reiterated during a media briefin
id that both the conference and the Fighl
(U ing Irish have had "a thorough ex
jj. change of information" that could lea
to the end of Notre Dame's standin
IT
as an independent in football and
member of the Big East in basketba'
and other sports,
r- "My hope is that, this fall or wir
ir ter, something will come of it or somt
I v thing will not," Delany said. "At pre
ag sent, no invitation Has been extende
and no invitation has been asked foi
We're seeing where we are on a ve
riety of issues. We still have question
r" for them, and they have questions fc
v- us."
ce Delany conceded he initiated coi
tact with Notre Dame in 1994 but th?
nothing came of it and the conferenc
declared a moratorium on expansioi
It is apparent that Notre Dame's ii
er terest in joining the Big Ten has ii
tensified since then, and further di:
L't cussions on the matter are taking pla(
ai Settle it on the fit
JOHNSTON Gont.frompage IB
ir :
No more ties. No more leaving
a- it up to the voters. It was time to
a decide the champion on the field,
not in the polls.
^ In a tough matchup worthy of e
national championship game, Ohic
State defeated the Wildcats 23-21
ut to claim the first undisputed title,
s. Kansas State quarterback
Michael Bishop had the 'Cats driBUY^SELL'
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au
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'or details, vis^t Legare College or cc
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> Notre Dame?
this week among conference athletic
directors and coaches who have
a gathered in Chicago for the league's
r annual football preview sessions.
? "Based on what I've been told,
Notre Dame's excited about coming
e into the league," Indiana coach Cam
Cameron said in a remark that must
have made those involved at the highy
est level of discussions cringe.
According to a report in Wednesday's
Chicago Tribune, Notre Dame
^ Athletic Director Michael Wads worth
told Big East colleagues last month
| the Irish were seriously exploring the
q possibility of joining the Big Ten.
Gene Corrigan, a former Notre
Dame athletic director, was quoted in
the same report as saying: "If they
^ don't do something this time, they're
j going to stop talking about it. That's
r why they're taking such a hard look
t. at it. It's something they'd be wise to
s look at."
,r Delany offered another indication
of how serious the discussions are
!_ when he said no other university had
tt been approached about joining the
:e conference. Syracuse had been coni.
sidered a possibility, but university
1- president Kenneth Shaw said he and
i- the Big Ten had not been in contact.
^ IRISH pagelfi
eld, not on opinions
ving for the potentially game-winning
field goal, but threw an interception
with less than a minute left
to give the Buckeyes the title.
So there you have it.
We've come up with a fair sys(
tern to determine a clear-cut national
champion and still allowed for
winning teams to participate in
postseason play.
Now that wasn't so hard, was it?
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