It’s brutally hot and you’re sweating like a pig.  Was your run really a good idea?  Need something to drink – but what – water, Gatorade, Red Bull, Powerade?  Do you need just water or water plus other stuff?

Designed To Hydrate

Sports drinks, a combination of fluids, carbs, sodium and potassium are designed to replenish fluids and nutrients lost through sweating during exercise.  If you work out for more than an hour, or for very intensely for less than an hour they are the ideal during- and after-activity hydration drink. But, if your workout is of short duration or is low-intensity. a sports drink may not be your best choice.  If you’re just going for a brisk 20 minute walk or doing some other short or low intensity activity, water may be your best choice.

What’s In Them That You Probably Don’t Need For Less Intense Workouts

Two Things: sugar and sodium.

Sugar is a prominent ingredient because it’s a good way feed carbs to your working muscles. But, its an extra two to five teaspoons of added sugar you’re putting into your body for each 8 oz serving. Remember — most bottles contain at least double that amount, so double up on the sugar count, too. The American Heart Association’s recommendation is to limit added sugars to no more than half of your daily discretionary calories allowance which translates to no more than 100 calories per day, or about 6 teaspoons of sugar for most American women and150 calories per day, or about 9 teaspoons, for men.

Although sodium is helpful for higher levels of activity, most of us don’t need to add extra sodium to add to already high sodium intakes.

Don’t Confuse Energy Drinks And Sports Drinks

Energy drinks have a boost of caffeine which research says might enhance athletic performance. Because they have the caffeine equivalent of a cup of coffee, energy drinks like Rockstar, Monster, and Red Bull are also popular as everyday drinks.

Sports drinks generally have fewer calories because they generally have less sugar than energy drinks.  They do have sodium to help replenish what you’ve sweated out, and generally no caffeine.  Some sports drinks, called recovery sports drinks, have protein and may be marketed as recovery sports drinks. Use them when your activity lasts longer than 6 hours.

When Are Sports Drinks Helpful?

If you exercise at a high intensity for 60 minutes or more, fluids that supply 60 to 100 calories in 8 ounces help supply the calories necessary calories for continuous performance. During normal training it’s not necessary to replace sodium, potassium and other electrolytes you lose during exercise. But, if you exercise in extreme conditions over 3 or 5 hours — like during a marathon or a triathalon — you might think about drinking a sports drink with electrolytes.

SocialDieter Tip:

If you are exercising for over an hour or you’re really busting your butt for a shorter but more intense workout, think about a sports drink for hydration.  Here are some examples of drinks along with their calories, carbs, sugars, sodium, and potassium.  If your exercise time is short or not too strenuous, stick with good old fashioned water.

• Powerade, Grape, 8 oz,, 50 calories, 14g sugars, 14 carbs,100mg Sodium, 25 mg Potassium

• Gatorade G Berry, 8 oz , 80 calories, 21g sugars, 21 carbs, 160 mg Sodium, 45 mg Potassium

• Propel Kiwi-Strawberry, 8 oz, 10 calories, 2g sugars, 2g carbs, 75 mg Sodium, 20 mg Potassium

• Gatorade G2 Perform Low Calorie Orange, 8 oz, 20 calories, 5 g sugars, 5g carbs, 110mg Sodium, 30 mg Potassium

• Sobe Lifewater 0 calories Black & Blue Berry, 8 oz, 0 calories, 6g carbs, 0g sugars, 25 mg Sodium, n/a Potassium

• Red Bull Energy Drink, 8.4 oz, 110 calories, 28g carbs, 27g sugars, 100mg Sodium, n/a Potassium

The post Gatorade, Powerade, Red Bull Or Water? appeared first on Eat Out Eat Well.

Lazy, Hazy Days Of Summer

It’s summer.  It’s hot.  You’re thirsty.  You want some shade and something cool – or maybe ice cold – to drink.

Just remember – a lot of those cool, refreshing drinks come with a hefty dose of calories.

Check Out The Calories

You might be surprised at the caloric content of a drink you have been having for years.  There is a wide variation in the number of calories even in the same category of drinks.  Do a little research and learn your best choice and then make that your drink of choice.  You often can be satisfied with, for instance, a bottle of beer that has around 100 calories rather than another brand that has around 300.

Of course, there’s always water, plain or flavored (beware the vitamin enhanced kinds with added sugar)!

Non-Alcoholic Drinks:

Water and Sports Drinks

• Gatorade:  12 oz, 80 calories

• Propel:  24 oz, 30 calories

• SoBe Lifewater:  20 oz, 90 calories

• Glaceau Smart Water:  33.8 oz, 0 calories

• Vitamin Water:  20 oz, 125 calories

• Vitamin Water 10:  20 oz, 25 calories

Iced Coffee and Tea Drinks

• Dunkin’ Donuts Vanilla Bean Coolatta:  16 oz, 430 calories

• Dunkin’ Donuts Sweet Tea:  16 oz, 120 calories

• Starbuck’s Coffee Frappuccino:  16 0z (grande), 240 calories

• Starbuck’s Coffee Frappuccino, light:  16 oz grande), 110 calories

• Tazo Unsweetened Shaken Iced Passion Tea:  0 calories

• Iced Brewed Coffee with classic syrup:  12 oz (tall), 60 calories

Soda

• Coke Classic:  one 20 oz bottle, 233 calories

• Diet coke:  one 20 oz bottle, 0 calories

• Mountain Dew:  one 20 oz bottle, 290 calories

Alcoholic Drinks:

Beer

• Sierra Nevada Bigfoot Ale:  one 12 oz bottle, 330 calories

• Samuel Adams Brown Ale:  160 calories

• Amstel Light:  95 calories

Wine

• Red Wine:  5 oz, 129 calories

• White Wine:  5 oz, 120 calories

• Sangria:  8 oz, 176 calories

Alcoholic Drinks

• Mojito:  7 oz, 172 calories

• Frozen Magarita: 4 oz, 180 calories (the average margarita glass holds 12 oz, 540 calories)

• Mimosa:  137 calories

• Gin and Tonic:  175 calories

SocialDieter Tip:

According to CSPI (Center for Science in the Public Interest), carbonated soft drinks are the single biggest source of calories in the American diet.  We tend to forget about the calories in sugared sports drinks and in sweetened ice teas, juices, and alcoholic beverages.  Alcohol has 7 calories per gram  — compared to protein and carbs which have 4 calories per gram and fat which has 9 calories per gram.     Couple the alcohol with sweetened juices, syrups, and, in some cases, soda, and you could be drinking a significant portion of your suggested daily calorie allowance.  There are low and lower calorie choices in each category of cold drinks.  Choose wisely, sip slowly, limit the repeats and/or alternate with water, seltzer, diet soda, or iced tea or coffee.

The post Are You Drinking Your Calories? appeared first on Eat Out Eat Well.