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Secondly, author Mohammad Fayiz AbuMoh’d designed a randomized controlled trial to determine the influence of isotonic sports drink ingestion during exercise on endurance capacity and aldosterone response.6 Participants included twelve main endurance athletes separated into one of three experimental trials – ingesting a sports drink, water, and or neither option. Each trial had participants run 3000m with an hour recovery and time to administer an exhaustion test as a way of measuring differences in aldosterone responses before and after the run. The results indicated significant differences in heart rate which was lower in participate who consumed the sports drink. Furthermore, lower levels of aldosterone, blood glucose, and sodium were shown in the sports drink group. However, endurance capacity was significantly greater with the sports drink group compared to water. Thus, isotonic sports drink provide optimal endurance capacity and maintains aldosterone levels more effectively than hypertonic, hypotonic sports drinks and water.6 Similarly, to examine the changes in central hydration during continuous exercise, Rowlands et al analyzed the hydrating effects of hypertonic, isotonic, and hypotonic sports drinks containing carbohydrates and electrolytes compared to non-carbohydrate-electrolyte drinks and regular water.3 The researchers conducted a meta-analysis retrieving relevant literature on hypotonic, isotonic, and hypertonic solutions and water. Inclusion studies had to compare the effect of how the solutions formulated to different osmolality by altering carbohydrate concentrations and/or electrolyte concentrations. Drinks had to have been consumed orally in all trials with an ingestion rate of ≥ 1 mL min-1. Hydration was evaluated with plasma volume change from stable resting baseline (central hydration = dPV) with > 1 during exercise samples. Exclusion criteria were studies that had uninterpretable treatment with regard to outcome measures, subjects dehydrated prior to exercise, or ingested drinks contained protein. The researchers systematically reviewed randomized crossover trials that were either double blinded or single blinded. Recruitment included elite cyclists, runners, triathletes, and recreational active adults. All studies provided participants with a beverage prior to exercise between 100-813 mL. Thirteen trials supplied servings of about 100-407 mL at 15-min intervals, six trials at 10 min intervals, six trials at 20 intervals, and two trials at 30 min intervals. The studies had variables of heat index, average drink ingestion rate, metabolic rate, total electrolyte, adjusted drink osmolality, ingested drink osmolality, and total carbohydrate sectioned into fructose, glucose, and sucrose g/vol. The results showed that metabolic rate was associated with a lower dPV leading to a larger effect with isotonic drinks. In addition, increasing the drink ingestion rate lowered the mean dPV when hypertonic drinks were consumed from the second tertial Timebin. However, ingesting hypotonic drinks had no impact on dPV early in exercise. Lastly, the effect of adjusting carbohydrate composition for intestinal osmolality on dPV was to increase the effect-size difference and compatibility between each treatment solution. For every 100 mOsM kg-1 increase in ingested osmolality, dPV decreased by -1.1%. Therefore, adjusting for the effect of carbohydrate digestion reduced dPV to -0.3% with a 100 mOsM kg-1 increase. Overall, the data gathered from Rowlands et al demonstrated that hypotonic carbohydrate drinks ingested during continuous exercise was more likely to maintain central hydration (dPV) compared to isotonic, hypertonic carbohydrate drinks and noncarbohydrate drinks.3 16
In conclusion, evidence-based research has proven that while an observable contrast is demonstrated, there is no significant difference that coconut water is the most effective hydration drink for athletes compared to a carbohydrate sports drink and regular water. While studies have shown that hypertonic sports drinks such as Gatorade have advantageous components in the form of such as electrolytes and carbohydrates, hypotonic sports drinks like Powerade can provide effective results in fluid absorption leading to increased rehydration for athletes. Water was demonstrated to be equally effective, which supports the notion that solely relying on sports drinks is not beneficial to increase athletic performance. Ultimately, athletes should have a balance of fluids according to their sport intensity to stay hydrated and fueled for submaximal exercise. References 1. Lalitha Ramaswamy, Zeba Fathima. F. Formulation and Acceptability of Sports Drinks using Fruit Juices and Tender Coconut Water. CORD. 2017;33(1):7-68. doi:10.37833/cord.v33i1.55 2. Rethinam P, Krishnakumar V. Coconut Water: The Way Forward. In: Coconut Water. Springer International Publishing AG; 2022:499-504. doi:10.1007/978-3-031- 10713-9_12 3. Rowlands DS, Kopetschny BH, Badenhorst CE. The Hydrating Effects of Hypertonic, Isotonic and Hypotonic Sports Drinks and Waters on Central Hydration During Continuous Exercise: A Systematic Meta-Analysis and Perspective. Sports medicine. 2022;52(2):349-375. doi:10.1007/s40279-021-01558-y 4. O’Brien BJ, Bell LR, Hennessy D, Denham J, Paton CD. Coconut Water: A Sports Drink Alternative? Sports (Basel). <strong>2023</strong>;11(9):183-. doi:10.3390/sports11090183 5. Peart DJ, Hensby A, Shaw MP. Coconut Water Does Not Improve Markers of Hydration During Sub-maximal Exercise and Performance in a Subsequent Time Trial Compared with Water Alone. International journal of sport nutrition and exercise metabolism. 2017;27(3):279-284. doi:10.1123/ijsnem.2016-0121 6. Mohammad Fayiz AbuMoh’d. Influence of an Isotonic Sports Drink during Exercise and Recovery on Subsequent Endurance Capacity and Aldosterone Response in the Heat in Well-Trained Endurance Athletes. Sport Mont. 2020;18(2):25-31. doi:10.26773/smj.200617 17
Page 1 and 2: U N I V E R S I T Y O F N O R T H F
Page 4 and 5: Writer: Tavianna Brooks Nutrition R
Page 6: Kwanzaa is a week-long U.S holiday
Page 10 and 11: The Lunch Box Kwanzaa Recipe: Jerk
Page 12 and 13: The Lunch Box Hannukkah: Brussel Sp
Page 14 and 15: S P O R T S N U T R I T I O N Cocon
Page 18 and 19: HOLIDAY HACKS A D D I N G N U T R I
Page 20: Switching ingredients for healthier
Page 23 and 24: WHY WE GET HUNGRY CONT’D When you
Page 26 and 27: Nurturing Your Health Through Winte
Page 28 and 29: Prescription-Strength Vitamin D Whi
Page 30 and 31: W H A T M A D E Y O U W A N T T O P
Page 32 and 33: December 26th - January 1st
Page 34 and 35: Meet the Team Secretary Flyer Creat
Page 36 and 37: Meet the Team Writer Andrea Butler

December Issue 2023

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