“Sponsor” shares the nutritional insights of “Sports Drinks” to enhance exercise performance
Nowadays with the health & wellness mega trend, exercise has become integral to the lifestyle of the new generation. However, many focus on its benefits of burning calories, maintaining one’s physique, and building muscles without realizing that sweating during exercise causes bodies to lose more than just water. Electrolytes, which are vital for the body's overall function, are also depleted. Without proper replenishment, both exercise performance and overall health can be adversely affected. Thus, replenishing both water and electrolytes in the body is highly essential and of paramount importance.
TCP Group, the manufacturer and distributor of “Sponsor,” a leading sports drink brand with over 39 years in the market, is dedicated to expanding its consumer base by promoting accurate knowledge and understanding about exercise and sports drinks. To further this commitment, the company is sponsoring the “1st Nutrition Conference for Sports and Exercise” focusing on the topic of “Electrolytes: Enhancing Sports and Exercise Performance,” in collaboration with the Nutrition Association of Thailand. This conference aims to promote effective exercise and holistic well-being. It features experts in nutrition and exercise from various institutions, both in Thailand and internationally, and sports scientists, with over 100 attendees participating.
What do we lose when we sweat, and why do we get cramps during exercise?
Assoc. Prof. Maj. Dr. Rungchai Chaunchaiyakul from the College of Sports Science and Technology at Mahidol University explains the body's cooling process. “During exercise, 10-15% of the body's water is lost through respiration as steam, and over 60% is excreted through the skin as sweat. In case of prolonged exercise, the body will lose electrolytes, which explains the salty taste of our sweat. Moreover, the body must provide energy to working muscles. Thus, an imbalance in water, electrolytes, and energy can arise causing energy depletion of the muscles leading to fatigue and cramps. Consuming electrolyte drinks will help replenish what the body has lost. Sodium as the primary electrolyte, enables faster absorption of water and nutrients into the body. Once the muscles regain energy, they can function normally, allowing for prolonged exercise.”
How crucial are electrolyte drinks when sweating during sports and exercise?
Asst. Prof. Dr. Kunanya Masodsai from the Faculty of Sports Science at Chulalongkorn University, who provides guidance on water and electrolyte replenishment for everyone, from casual exercisers to athletes, suggested, “During exercise, it is advisable to take a sip of water every 10-15 minutes. However, ensure you do not consume more than 600 ml in total, and drink gradually to prevent overhydration. If your activities extend beyond 30 minutes, the body will experience water loss or dehydration, and the depletion of electrolytes. Thus, it is crucial to replenish with electrolyte drinks. In addition, to maintain normal and effective body function, you should consume water at an amount equivalent to 1.5 times the weight lost post-exercise. Athletes or those undergoing more intense training sessions should consider electrolyte drinks with higher energy content and should also drink gradually during and post-exercise.”
Unlocking the advantages of electrolyte drinks to boost sports and exercise performance
According to research findings[1] presented at the “1st Nutrition Conference for Sports and Exercise,” when compared with plain water (blue bar graph) and water mixed with carbohydrates (red bar graph), electrolyte drinks (green bar graph) are shown to help enhance exercise performance by allowing athletes to exert more force (left image) and to exercise for a longer duration (right image). This is because electrolyte drinks contain water, electrolytes, and carbohydrates, which help replenish what is lost from sweat and provide a more energy boost compared to just drinking water or sweetened beverages.
Research comparisons between drinking plain water, water mixed with carbohydrates, and electrolyte drinks reveals that the electrolyte drinks (green bar graph) enable athletes to exert more force and exercise for extended durations.
Be cautious in hot weather… How can electrolyte drinks help, and how can one exercise safely?
Assoc. Prof. Dr. Jason Kai Wei Lee from the National University of Singapore highlights the impact of Thailand's climate on physical conditions. He notes that, “Thailand's hot and humid weather can reduce the body's ability to dissipate heat through sweat. As the body's temperature rises from burning energy during exercise, athletes and those exercising outdoors face a heightened risk of heatstroke, a potentially life-threatening situation. Consequently, consuming electrolyte drinks is recommended to replenish water. The temperature of the drink is also crucial. Cooler beverages can further aid in reducing the body’s temperature, making exercise more effective and prolonged, while decreasing the risk of heatstroke. Furthermore, for beginners in exercise or sports, engaging in light to moderate aerobic activities, taking rest breaks, and sipping on water or electrolyte drinks during exercise are ways to enhance safety when exercising and working in hot conditions.”
From Picture: Mr. Saravoot Yoovidhya, Chief Executive Officer of TCP Group (third from right), and Ms. Nucharee Yoovidhya, Managing Director of TCP Group (fourth from right), co-sponsored the "1st Nutrition Conference for Sports and Exercise," welcomed by Clinical Professor Dr. Nalinee Chongviriyaphan, M.D., President of the Nutrition Association of Thailand (fourth from left), alongside diet and nutrition experts from partner networks at the Grand Richmond Hotel in Nonthaburi Province.
[1]Nantakool, S., Chaunchaiyakul, R., Pinthong, M., & Kongkham, S. (2017). Effect of sports drink on repeated performance in healthy Thai males after glycogen depletion. Journal of Sports Science and Technology, Mahidol University, 17(1), 83-93.
