Salt Water Drink?

Discussion in 'Health & Fitness' started by markjmccormick, Jul 22, 2012.

  1. markjmccormick

    markjmccormick New User

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    So the other day I was playing somebody and during our changeover he was drinking some salt water drink. He said that he puts in a few teaspoons of sugar and some salt into his water and says it is the healthiest way to rehydrate yourself. Anyone ever hear of this? I was pretty intrigued by it and just did some research and some doctors even recommend it to those who are active in sports often. Has anyone ever tried this salt water drink? Does it work? How does it taste?
     
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  2. Chas Tennis

    Chas Tennis Hall of Fame

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    Sodium is lost in sweat. It should be replaced to keep the blood level of sodium within some well-known range. The level of sodium in the drink should fall within a range that has been researched. Taste is a problem with just salt. The commercial sports drinks companies have solved the taste problem. Fast calories are also in sports drinks, probably sugar or corn syrup.

    (Potassium, in the bananas often eaten during matches, is not lost nearly as fast in sweat as sodium. Bananas might not be digested that fast. ?)

    A good reference with thorough discussions on this and many other sports nutrition issues is Advanced Sports Nutrition (2006), D. Benardot.

    After reading this book I check sports drinks to make sure that they have the prescribed sodium %. Nearly all of them do. I also believe in taking in some calories during a match. For example, burning 800 per hour while taking in 200 per hour from the sports drink sounds good to me.

    There was a long TW thread about 6 months ago. Maybe this one
    http://tt.tennis-warehouse.com/showthread.php?t=407637&highlight=sports+drink+Chas+Tennis
     
    Last edited: Jul 22, 2012
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  3. Fearsome Forehand

    Fearsome Forehand Professional

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    The commercial sports beverages are loaded with sugar and salt(sodium).

    I usually mix some cranberry juice with water and add a little salt. Seems to work okay.
     
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  4. r2473

    r2473 Legend

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    i keep a salt lick on the bench and lick it on changeovers. bought it from the farm supply store for $15. so far, it's lasted me over 5 years and i haven't even made a dent in the thing.

    all i drink is reduced calorie water. after checking the labels, i was surprised to see how many calories most water has
     
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  5. SystemicAnomaly

    SystemicAnomaly G.O.A.T.

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    ^
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    Guffaw Guffaw Guffaw Guffaw ....

    Replace that salt-only lick for a mineral lick that contains Na, K, Mg, Ca, Mg, Zn, etc. Also, if you freeze your ultra low-cal water, you might achieve negative calories.
     
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  6. SystemicAnomaly

    SystemicAnomaly G.O.A.T.

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    I would not overdo the sugar and salt/sodium. Too much sugar can be counterproductive. Even many commercial electrolyte replacement drinks may contain too much salt unless you are playing on a very hot and humid climate (like Florida). I would water many of these drinks down by 50% or so. Or you could alternate consuming one of these drinks with plain water.
     
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  7. Power Player

    Power Player G.O.A.T.

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    My latest drink is a big smart water bottle with an electrolyte pack thrown in there. Gatorade is not going to cut it down here. I drink it when I am finished playing but not during.
     
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  8. Larrysümmers

    Larrysümmers Hall of Fame

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    electrolytes: its what tennis players crave.
     
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  9. ATP100

    ATP100 Professional

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    To answer your questions:

    It works just fine, you can make it taste like whatever you want.
     
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  10. Nuke

    Nuke Hall of Fame

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    I put a tablespoon of Morton's Lite Salt Mixture (it's half regular sodium salt and half postasium) and a couple of spoons of sugar into a 2-liter water bottle. A bit of Crystal Light powder if you need a flavor to disguise the salt taste.
     
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  11. Power Player

    Power Player G.O.A.T.

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    This sounds great too. I should buy more 2 liters because I can easily drink that much water in a 2 hour session with this heat.
     
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  12. danno123

    danno123 Rookie

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    That's exactly what I do whenever I'm going to be sweating for more than an hour. For an hour or less, I just drink water.
     
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  13. Chas Tennis

    Chas Tennis Hall of Fame

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    The research that I have read suggests a range of sodium in %. What % of sodium do you use?
     
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  14. IA-SteveB

    IA-SteveB Professional

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    You could also try Thermotabs. They work great. These in conjunction with coconut water haven't let me down in this hot and humid Iowa summer. I only use the tabs if I am sweating a ton and I pretty much know when I need it.
     
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  15. Kevin T

    Kevin T Professional

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    You only say that because it was invented at U of F and you're an FSU grad. :)
     
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  16. danno123

    danno123 Rookie

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    Here's what I mix up if I've got time:
    2 Tbs sugar
    1/2 tsp Morton salt lite
    1/2 tsp table salt
    1/4 tsp baking soda
    mixed into a little over 1 qt of water (I try to err on the side of too much water).

    If I'm rushed, I just put a dash of lite salt and a dash of table salt in a water bottle and call it good. I'm sure my ratio is too light on the salts to be "optimum," but I try to err on that side because I believe that consuming too much salt will dehydrate me.
     
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  17. Power Player

    Power Player G.O.A.T.

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    lol..this.

    and also gatorade makes me feel like crap if I drink too much while I play ..water only..gatorade (or powerade ) after.
     
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  18. Kevin T

    Kevin T Professional

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    Me too. I really have to water down any sports drink during the activity.
     
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  19. scotus

    scotus Legend

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    Isn't the American diet already too high in sodium?

    So wouldn't it be better not to replenish sodium?
     
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  20. SystemicAnomaly

    SystemicAnomaly G.O.A.T.

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    The DRI for Na is 2300 mg (2.3g). Average American intake is 3400 mg. However, it might still be possible to drop below optimal levels with heavy exertion for extended periods in hot, humid environments. I believe that the body regulates the amount of Na in the system and tends to eliminate excess Na in the urine (as well as thru sweating).
     
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  21. Chas Tennis

    Chas Tennis Hall of Fame

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    Estimate for Sodium (Double check these calculations):

    1/2 teaspoon Morton Lite (half potassium salt & half sodium chloride) + 1/2 teaspoon NaCl -- estimate that's 3/4 teaspoons of NaCl.
    Teaspoon to gram converter -
    http://convert-to.com/456/table-salt-amounts-converter.html

    3/4 teaspoon of salt is 4.3 grams of salt. With NaCl 40% is sodium so let's estimate 2 grams of the 4.3 grams of salt is sodium.

    Your mix, quart+ - 2 grams of sodium in water

    Powerade, one quart - 0.375 grams of sodium

    [1 liter = 1.06 quarts]

    After looking at these estimates and the facts below, your mix is looking much better than my sports drinks.

    Advance Sports Nutrition discusses the amount of sodium that should be in a drink taken to replenish sodium loss during exercise and why.

    Some facts–

    1) The normal highest recommended sodium intake per day (Tolerable Upper Limit) is 2.3 grams excluding the heavy sweating of athletic activity.

    2) Sweat usually contains about 2.3-3.4 grams of sodium per quart or liter.

    3) 2.3 grams per day is not enough sodium for heavy sweating during intense athletic activity where athletes can lose 2-3 liters per hour. For example, an athlete could lose 15 grams of sodium in 2 hours of intense activity.

    4) In very humid conditions athletes may sweat additional water in order to cool. (Did you see Jack Sock & Isner in Atlanta last week?)

    5) Hyponatremia is a condition (disease?) where the body has trouble maintaining the minimal amount of sodium. Drinking just water exacerbates the problem by flushing out sodium.
     
    Last edited: Jul 24, 2012
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  22. markjmccormick

    markjmccormick New User

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    Yeah I'm going to be trying this dirnk out the next few times I play. I have been using nuun, which is some electrolyte drink that you put in your water. It's really good and hydrates you better than gatorade does. I usually take a sip of the nuun then a sip of water and I barely sweat.
     
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  23. bkpr

    bkpr Rookie

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    I take couple bottles of ~97% water + pinch of salt + ~3% Ribena (for taste), a couple bottles of plain water onto the court. I drink the Ribena more towards the start of a session (more details in this thread).

    I play in very hot and humid conditions (Malaysia) for about 2–2.5hrs, so sweat a LOT. Since adding a little salt and sugar, no cramps :)
     
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