Question

1. discuss the advantages of water over the sports beverage and coconut water, the sports beverage and coconut water over water. Make sure to highlight at least 3 areas; Must also include at least one research statement or specific scientific reference within this section. For example you could say “The Institute of Medicine recommends sports beverages over water when exercise exceeds blah, blah, blah

2.  touch on safety for all three beverages( water, sports drinks and coconut water); Do not include a general statement only; Be specific and think about safety from all angles (overhydration, specific ingredients, health concerns, etc

3.discuss the disadvantages of water over the sports beverage and coconut water, the sports beverage and coconut water over water. Make sure to highlight at least 3 areas; Must also include at least one research statement or specific scientific reference within this section. For example you could say “The Institute of Medicine discourages sports beverages when exercise is less than blah, blah, blah

4. include a specific recommendation of one of the three beverages for the main provider of fluids for the average person. You need to include three specific reasons as to why you are recommending that one beverage. you must state 3 specific reasons as to why you are selecting the beverage that you chose.

Answer 1

1. Advantages of water over the sports beverage and coconut water,
•   Water doesn’t consist calories. But other two have calories.
•   After short, moderate workouts, water should be sufficient for rehydration.
•   Average Daily intake of water per day is approximately 1.9 liters for every individual. It will increase only during the exercise.
•   It have no sugars. So it leads to high fluid absorption rate. Plain water passes through the body too quickly and without providing the necessary sugar to spark the insulin response and ignite the recovery process.
•   Water is a right choice for Before and during your run, because rehydration should be your main priority. rehydration will allow you to maintain fluid balance and stay cool.

Advantage of the sports beverage and coconut water over water.
•   Sports beverages are made especially to replace the electrolytes during long workouts. The tasty flavors improves the consumption of sports beverages enough when the sport person need it most.
•   Different rehydration mixtures are available in sport beverages like pediatric rehydration mixtures, women rehydration mixtures etc., but in case of water and coconut water is impossible to change the composition.
•   Calories are higher than coconut water and water. Sports beverage calories are approximately 63 but in coconut water is only approximately 44 and in water it is zero.
•   For the replenishment of energy (sugar and electrolyte stores), Sport beverage is a right choice due to the added sugar and electrolyte.
•   Best combination of electrolytes and sugar, reduce urine output, speed the rate at which fluids empty the stomach, promote absorption from the small intestine, and encourage fluid retention.
•   Unsweetened varieties are free of the sugar, artificial sweeteners, contained in many conventional sports drinks are useful for diabetic patients too.
•   Contribute to improved athletic performance before, during and after intensive exercise.
•   Coconut water has fewer calories, less sodium and more potassium than sports drink. It doesn’t consist any added colors and only natural flavors (from other juices, for instance).

Statement or reference:
Institute of medicine recommends that peoples exercising for long time in hot environment consume sports drinks consists 450-700mg/L of sodium and 80 to 200 mg/L of potassium

2. Safety of all three beverages:
Water:
. Over drinking of water during and after exercise leads to hyponatremia.
Coconut water:
•   Coconut water has fewer calories, less sodium and more potassium than sports drink. It doesn’t consist any added colors and only natural flavors (from other juices, for instance).
Sports beverages
•   Risk of sports beverages are dental erosion, excess calories, contribution to childhood obesity and addiction on use of energy drinks displace water and milk

3. Disadvantages of water over the sports beverage and coconut water,
•   After a heavy exercise or hard work lasting more than an hour, Body loses water and electrolytes like sodium and potassium. Water cant give this but coconut water and sport beverages can give.
. In general, hyponatremia (decrease sodium content) usually be caused by overdrinking (hyperhydration) before and during exercise and hard work. Better to avoid, during the exercise, sports person should consume less amount of water or coconut water with a frequent interval.

Disadvantages of the sports beverage and coconut water over water.
•   Many sports drinks have added artificial flavors, colors and unnecessary sugars.
•   Due to added sugar(hypertonic is being least absorbable) in sports beverages, trying to maintain proper hydration and balanced electrolyte levels during a run with sugary sports drinks is difficult.
•   Because the sugar concentration of most sports drinks is higher than that of most body fluid they are not readily absorbed into the blood stream and are thus not optimal for hydration.

Statement or reference:
•   Research shows that when a runner consumes high-glycemic (Gl) foods, like high-sugar sports drinks or energy bars, an hour before a run, he or she may become fatigued more quickly.

4. Recommendation of one of the three beverages for main provider of fluids for the average person is coconut water.
•   Study revealed that when comparing with coconut water, sports drinks, and plain water on measures of hydration and physical performance in exercise-trained men noted little difference between any of them.
•   Total carbohydrate in coconut water is just around 3% in daily values but in sports drinks have 5%. High concentration of sugars leads to smaller fluid absorption rate.
•   Water or highly diluted drinks are rapidly absorbed into the blood stream, After heavy exercise or work out, consuming high quantities results in a rise in plasma volume (in non technical terms, this means your body is oversaturated with water). This rapid absorption leads to a further imbalance of electrolytes and frequent bathroom stops, which will only increase fluid loss and decrease your desire to drink. So Coconut water is a best choice for after heavy exercise. So It's a natural way to replenish electrolytes after hard workouts.
•   One of study(in Journal of the International Society of Sports Nutrition), reported that subjects who performed a 60-minute treadmill workout on four occasions, separated by five days have taken a coconut water, generally felt more bloated and experienced more stomach discomfort under the coconut water and coconut water from concentrate conditions

Institute of medicine also recommends that peoples exercising for long time in hot environment consume sports drinks consists 450-700mg/L of sodium and 80 to 200 mg/L of potassium. this content is present in coconut water.
Coconut water really does deserve its popular reputation as Mother Nature's own sports drink, a new scientific analysis of the much-hyped natural beverage concluded at the 244th National Meeting & Exposition of the American Chemical Society (ACS) in Philadelphia on August 20.