L'acqua non basta

Quando ti stai esercitando duramente e hai disperatamente bisogno di qualcosa da bere, è naturale cercare la bottiglia d'acqua più vicina. Ma anche se l'acqua spegnerà la tua sete, non è sempre il modo migliore di reidratare il tuo corpo durante o dopo gli esercizi. Ecco perché:

  • L'acqua non contiene i minerali e i carboidrati adeguati. 4,7,9,10-16, 19-20, 26
  • L'acqua spegne prematuramente i recettori della sete, prima di aver rifornito il corpo dei liquidi persi durante la sudorazione. 1,3,9,12,20,21
  • L'acqua non ha sapore. 1-3,21,25
  • L'acqua non presenta i benefici prestazionali di uno sports drink. 5,6,8,12-16,20-25

Gli sports drink hanno il vantaggio di contenere il sodio, che aiuta il corpo a trattenere e utilizzare i liquidi bevuti in maniera più efficace, così come i carboidrati, per reintegrare le riserve di energia dei muscoli.

Gli sports drink sono specificamente formulati per reintegrare sia l'energia sia i minerali di cui il corpo ha bisogno per sostenere le tue migliori prestazioni fisiche e mentali.

Riferimenti
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  • 2Wilk B and O Bar-Or. Effect of drink flavor and NaCl on voluntary drinking and hydration in boys exercising in the heat. J Appl Physiol 80:1112–1117, 1996
  • 3Hubbard RW, Sandick BL, et al. Voluntary dehydration and alliesthesia for water, J Appl Physiol 1984; 57:868-875)
  • 4Coyle EF, Fluid And Fuel Intake During Exercise. J Sports Sci 2004; 22:39–55
  • 5Maughan RJ, Noakes TD.(1991) Fluid replacement and exercise stress. A brief review of studies on fluid replacement and some guidelines for the athlete. Sports Med. Jul;12(1):16-31
  • 6Shi X, Passe DH (2010). Water and solute absorption from carbohydrate-electrolyte solutions in the human proximal small intestine: a review and statistical analysis. Int J Sport Nutr Exerc Metab. Oct;20(5):427-42
  • 7Jeukendrup AE. (2004) Carbohydrate intake during exercise and performance Nutrition. Jul-Aug;20(7-8):669-77
  • 8Jentjens RL, Underwood K, Achten J, Currell K, Mann CH, Jeukendrup AE. (2006) Exogenous carbohydrate oxidation rates are elevated after combined ingestion of glucose and fructose during exercise in the heat J Appl Physiol. Mar;100(3):807-16. Epub 2005 Nov 10
  • 9S J Montain, S N Cheuvront, M N Sawka (2006) Exercise associated hyponatraemia: quantitative analysis to understand the aetiology Br J Sports Med;40:98–106
  • 10Maughan RJ and Shirreffs SM. Formulating sports drinks. Chemistry and Industry. 28-32, January 19, 1998
  • 11Maughan RJ, Fenn CE, and Leiper JB. Effects of fluid, electrolyte and substrate ingestion on endurance capacity. Eur. J. Appl. Physiol. 58:481-486, 1989
  • 12Maughan RJ, Leiper JB (1993) Post exercise rehydration in man: effects of voluntary intake of four different beverages. Med Sci Sports Exerc 25:1358–1364
  • 13Maughan RJ, Leiper JB (1995) Sodium intake and post-exercise rehydration in man. Eur J Appl Physiol 71:311–319
  • 14Maughan RJ, Leiper JB, Shirreffs SM (1996) Restoration of fluid balance after exercise-induced dehydration: effects of food and fluid intake. Eur J Appl Physiol 73:317–325 Eur J Appl Physiol (2008) 103:585–594 593
  • 15Maughan RJ, Merson SJ, Broad NP, Shirreffs SM (2004) Fluid and electrolyte intake and loss in elite soccer players during training. Int J Sport Nutr Exerc Metab 14:333–346
  • 16Maughan RJ, Shirreffs SM, and Leiper JB. Rehydration and recovery after exercise. Sport Sci. Exch. 9:1-5, 1996
  • 17Shirreffs SM, Maughan RJ (1998) Volume repletion after exercise induced volume depletion in humans: replacement of water and sodium losses. Am J Physiol 274:F868–F875
  • 18Shirreffs SM, Maughan RJ. Whole body sweat collection in man: an improved method with some preliminary data on electrolyte composition. J Appl Physiol 1997a;82:336–41
  • 19Shirreffs SM, Taylor AJ, Leiper JB, Maughan RJ (1996) Post-exercise rehydration in man: effects of volume consumed and drink sodium content. Med Sci Sports Exerc 28:1260–1271
  • 20S. M. Shirreffs, Hydration in sport and exercise: water, sports drinks and other drinks, Nutrition Bulletin (2009) Volume 34, Issue 4, pages 374–379
  • 21Shirreffs SM, Argon-Vargas LF, Keil M, Love TD, Phillips S. (2007) Rehydration after exercise in the heat: a comparison of 4 commonly used drinks. Int. J. Sport Nutr. Exerc. Metab 17: 244-258
  • 22Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS.(2007)American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc.;39:377-390
  • 23Below RP, Mora-Rodriguez R, Gonzalez-Alonso J, Coyle EF. (1995) Fluid and carbohydrate ingestion independently improve performance during 1h of intense exercise. Med. Sci. SportsExerc. 27: 200-210
  • 24Maughan RJ (2001) Sports drinks before, during and after running. In: Tunstall Pedoe D (Ed)Marathon Medicine, Royal Society of Medicine Press, London. pp 147-158
  • 25Maughan RJ and Murray R. (2002) Sports Drinks: Basic Science and Practical Aspects. CRC Press LLC, Boca Ranton, FL, USA
  • 26Vrijens, D.M., and Rehrer, N.J. (1999) Sodium-free fluid ingestion decreases plasma sodium during exercise in the heat. J. Appl. Physiol. 86:1847-851

Queste informazioni non costituiscono un parere medico e non possono sostituire un consulto con il proprio medico o nutrizionista prima dell'inizio di un nuovo programma di esercizi o di un regime alimentare.