Water: An Overlooked Essential Nutrient - Essay Example

Water: An Overlooked Essential Nutrient The adult human body is made up of 60% water. Loss of water through sweating and other natural processes creates a demand for replacement. Mild dehydration can cause muscle weakness during sports activities and those requiring exertion. Severe dehydration can cause mental confusion, extreme muscle fatigue, and in extreme cases, death. Many adults exercise at least moderately. When we exercise we can lose up to 2% of our body weight in water loss. While we can all agree that replacement of water is essential, the need for various types of fluid replacement is often highly debatable. Some experts believe that water is most important. Others believe that sports drinks offer a much better alternative to rehydration, due to the content of essential minerals like salt and potassium. Such minerals are important for our bodies to retain fluid that is used to replace losses through exercise. In order to determine which fluids are best, we will look as information from three different types of fluids. Doing so will enable us to determine which drink may work best for our individual or unique situations. We will compare three fluids: Water, Gatorade and PowerAde (20 ounces or .59 liters). Below is a chart that contains nutrient information on each drink, including carbohydrate(CHO), Sodium(Na) and Potassium(K), published by Central Washington University (cwu.edu). Daily requirements for water range from 2 to 16 liters, depending on level of physical exertion and related water loss. Mineral content of plain tap water varies so much that it impossible to provide adequate figures. Determination of the most appropriate fluid replacement depends on amount of water loss through exercise, other health factors, physical condition and intensity of exercise. Though a well balanced diet provides adequate amounts of electrolytes, such as glucose, sodium, potassium and chloride, these may be lost through sweating during exercise. Determining losses of such electrolytes during exercise becomes extremely complicated, as many factors influence the amounts of individual losses. However, we know that reduced concentrations of blood Sodium levels can cause vomiting, nausea, confusion and swelling of hands and feet. “Symptomatic hyponatremia can occur when plasma Sodium level drops to ~130mmol*L” (Sawker, et al.) As sodium helps to reduce dehydration by allowing the body to retain more, it may be an important factor during heavy exercise. Potassium is also essential in keeping other metabolic processes stable, particularly blood pressure. This is where the sports drinks provide an added advantage over plain water. Though an athlete may consume sodium and potassium in food after exercise, combined With water, this is generally not an option during extended periods of exercise. As Gatorade contains much higher levels of Potassium, this may be the best source during exercise. However, the Sodium and Potassium balance are important. While Gatorade may be useful for those taking diuretics for hypertension, it may not work as well for those without such health problems. For healthy athletes under extreme exertion, PowerAde or a similar sports drink may provide the best solution during exercise. For moderate exercise of an hour or less, too much fluid replacement can also be detrimental. Hyponatremia, which occurs with Sodium loss, is brought about by consuming plain liquids lacking in Sodium, such as water, diluting the concentration of Sodium in blood. Water, therefore, may not be the appropriate fluid replacement for active sports or activities that occur over an extended period of time. Fluid overload can occur even with the use of sports drinks. For example, a runner should replace fluids at the rate of .40to .80L per hour. For smaller runners, however, drinking .80L will result in over hydration. Additional risks come from sports drinks or fluid replacement products that contain glycerol. Not only do such drinks increase the risk of having to void(urinate) during sports competitions, they expand the extracellular spaces, adding increased risk for low Sodium levels. Again, research of average American diets suggests that most of us already consume more than adequate amounts of Sodium. So water may be the best choice, unless we engage in sports such as marathon running, tennis or football that last more than one hour. “95 percent of American men ages 31 to 50, and 75 percent of American women in this age range regularly consume salt in excess of the UL” (Institute of Medicine, 2004). Price can also be a consideration in choice of fluid replacement. A 20 ounce bottle of Gatorade or PowerAde costs from $1.49 to $1.99, depending on where it is purchased. Some products are also available in vending machines in Gyms, schools, offices, public Places and recreation centers. Water costs little to nothing, using readily available public supply. Many people are concerned about toxins or harmful chemicals. Although many studies have show that most municipal supplies contain few harmful toxins, some will opt for alternate sources like bottled water. Purified or filtered water can cost nearly as much for a 20 ounce bottle of sports drinks. This is especially true where water is available through vending machines. In other locations, bottled water can cost from $.99 to $1.79. Where vending machines offer water, this is the better choice over sodas, juices and even sport drinks that contain sugar. In most cases, amounts of sugar contained in sodas, juices and other drinks is often more than we need. As prices for bottled water and sports drinks are similar, decisions should be based on activity level. For those who do not wish to spend additional money on fluid replacement, A bottle of orange juice with no added sugar is a great alternative. Many people filter their tap water at home, so a suitable container for transport is all that is needed. Adequate hydration with water has also been shown to decrease risks of Kidney Stones and certain cancers. “In some of the studies, a decrease in cancer risk was specifically associated with water intake” (powereating.com, 2002). References Central Washington University. Sports Nutrition: Compare Sports Drinks. Retrieved September 28 2007 from http:www.cwu.edu/comparesportsdrinks.html. FDA. (2006). About the Office of Nutritional Products, Labeling and Dietary Supplements. Retrieved September 28 from http://www.cfsan.fda.gov/. Powereating.com. (2002). Can “8 a day” Keep Cancer Away. Retrieved September 28 2007 from http://www.powereating.com. Sawka, M. et al. (2007). Exercise and Fluid Replacement. Retrieved September 28 2007 from http://www.acsm-msse.org/. Read More