|07-24-2012, 12:28 AM||#21|
Hall Of Fame
Join Date: Feb 2011
Location: Baltimore, MD
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 -
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.
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 by Chas Tennis : 07-24-2012 at 07:17 AM.
|07-24-2012, 07:35 PM||#22|
Join Date: Sep 2011
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.
|07-25-2012, 01:06 AM||#23|
Join Date: Feb 2012
Location: Houston, Texas
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 2ľ2.5hrs, so sweat a LOT. Since adding a little salt and sugar, no cramps
Racquet: Dunlop Bio Max 200G + Volkl Cyclone 17 @ 52lbs