Introduction
Physically active people, like those working in offices or exercising, become exposed to diverse environmental conditions that trigger sweating. Depending on the general environmental conditions, one’s clothing, and metabolic rate, there is evidence of notable elevations in body temperature which produce heat and sweat losses through the skin.
Additionally, the lost sweat contains water, metabolic wastes, and a substantial amount of fluid electrolytes. Therefore, there is the need for people particularly those exercising to replenish the water and electrolyte losses. Subsequently, body hydration plays a pivotal role in terms of maintaining the normal water and electrolyte content in the body, and avoiding compromised performance (Medicine & Science in Sports & Exercise, 2007, p. 377).
Hydration is achievable through drinking plain water or through beverages, which contain substantial quantities of water and electrolytes. However, research reviews show that there is no universally acceptable method of hydration, and therefore, this essay presents a detailed discussion on the importance of plain water, Gatorade, and Powerade in the process of hydration. Subsequently, the essay compares the three beverages relative to their daily dietary recommendations, nutrient content, varieties/sources, cost, safety levels, advantages of consumption, and the disadvantages of consumption.
Daily recommendations
Water is a very important nutrient in the body because it maintains homeostasis, and enhances the transport of other nutrients and minerals from their point of absorption to other parts of the body. In addition water plays a central role in eliminating metabolic wastes by transporting them from the point of production to excretory organs. Therefore, the daily adequate intake (AI) of water is 3.7 L/day for male adults and 2.7 L/day for female adults.
On the other hand, water, Gatorade, and Powerade contain various minerals such as sodium, potassium, and chloride as part of their nutrient contents. As a result, the recommended AI for sodium is 1.2 g/day for adult males and 1.5 g/day for adult females. For potassium, the recommended AI is 4.7 g/day for adult males and females. And for chloride, the recommended AI is 3.6 g/day for both adult males and females (Institute of Medicine of the National Academies, 2009).
Nutrient Content
Both tap and bottled water contains varying quantities of mineral ions such as calcium, chloride, magnesium, potassium, phosphorus, and sodium which play different functions in the body. However, bottled water may be recommended by most health professionals because studies show that the mineral profile in bottled water reflects the recommended adequate intake levels (Azoulay et al., 2001, p. 168).
Moreover, both flavored and nutrient-added water contain carbohydrates and vitamins. Conversely, Gatorade contains carbohydrates, sugar, water, chlorides, sodium, and potassium in varying quantities. Additionally, Powerade contains carbohydrates, sugars, omega-6 fatty acids, vitamins (Niacin and Vitamin B12), water, and minerals (Calcium, phosphorus, potassium, sodium, and fluoride).
Varieties/Sources
Water can be obtained from all beverages including plain drinking water, flavored water, nutrient-added water, and high-moisture foods (watermelon and meats). On the other hand, Gatorade is produced and sold in different varieties such as G-series, Gatorade Prime, Gatorade Perform, Gatorade Recover, Gatorade Tiger, Gatorade Endurance Formula, and Gatorade powder. Conversely, Powerade is produced and sold as Powerade ION4 and Powerade Zero, which are packaged into different flavors with varying nutrient contents.
Cost
In the U.S., tap water sells at about $ 0.01/bottle and bottled water costs $0.25-$2.0/bottle depending on the variety and nutrient content. On the other hand, Gatorade is sold in different sizes and flavors. For instance, a pack of six bottles of Gatorade costs about $4 while a pack of eight bottles of the drink costs about $6. Conversely, the average price of a bottle of Powerade is about $3.
Advantages of Consumption
Water is a very important nutrient in the body because it replenishes the water lost as sweat and through the gastrointestinal tract. In addition, water is important in maintaining homeostasis, transporting food nutrients, and eliminating metabolic waste products from the body. Moreover, water is a major source of fluid electrolytes such as sodium, potassium, and chloride (Institute of Medicine of the National Academies, 2009). Conversely, Gatorade contains water and mineral ions, which play the same role as those found in bottled and tap water.
In addition, Gatorade contains 6% carbohydrates, which is adequate to sustain different exercise intensities. On the other hand, Powerade contains water, carbohydrates, and minerals in addition to Calcium, Magnesium, and vitamins, which play different physiological roles in the body such as replacing the water and electrolyte losses (Medicine & Science in Sports & Exercise, 2007, p. 380).
Safety levels
There is no upper limit for water intake. However, overdrinking can lead to different health complications such as water intoxication. Furthermore, consumption of water quantities less than the recommended adequate intake limits can lead to dehydration and compromised performance. On the other hand, the mineral profile in Gatorade and Powerade should be monitored because different mineral ions have varying upper limits.
For instance, the upper limit (UL) for sodium is 2.3 g/day for both adult males and females. For potassium, the UL is 4.7 g/day for adult males and females. In addition, the UL for chloride is 3.6 g/day for both adult males and females (Institute of Medicine of the National Academies, 2009).
Disadvantages of Consumption
Research studies show that plain water from all beverages and moisture foods has no adverse effects in the body because functional kidneys can eliminate up to 0.7 liters/hour of excess water in the body. However, excessive consumption of water can lead to hyponatremia, heart failure, kidney failure, and rhabdomyolosis (Institute of Medicine of the National Academies, 2009).
On the other hand, there are no studies relating the consumption of Gatorade and Powerade to any adverse effects in the body. However, excessive consumption of these drinks can lead to different health problems for individuals with dysfunctional kidneys or diabetes, and in cases where the consumption exceeds the recommended upper limits for carbohydrates and minerals.
Conclusions
The essay reviews the significance of plain water, Gatorade, and Powerade in the process of hydration and replenishment of lost electrolytes. The discussions above compare the daily recommendations, nutrient content, the advantages, and the disadvantages of consuming water, Gatorade, and Powerade to replenish water and electrolyte losses in the body. In view of the foregoing discussions, plain water and other energy beverages play a major role in the body in terms of providing water and fluid electrolytes to replace the lost ones.
However, it is worth noting that about 80% of water in the body comes from drinking plain water and about 20% of water is derived from foods and other beverages such as Gatorade and Powerade. As a result, plain water should form the greatest percentage of the total beverages consumed on a daily basis.
Reference list
Azoulay, A., Garzon, P. & Eisenberg, M.J. (2001). Comparisons of the mineral content of tap water and bottled water. J Gen Intern Med., 16 (3), 168-175.
Institute of Medicine of the National Academies. (2009). Dietary reference intakes: Electrolytes and water. Web.
Medicine & Science in Sports & Exercise. (2007). Exercise and fluid replacement. Official Journal of the American College of Sports Medicine, 39 (2), 377-390.