tennislawspr - 10/10/2009 3:13 PM
I would like to share with others information about a rehydration solution that is easy prepare and economical. I have given this considerable thought since my highly competitive 14-year-old son has suffered disabling muscle cramps following long matches in very hot conditions.
Commonly, players use water or a product like Gatorade for rehydration. The problem with Gatorade is that it doesn't contain enough sodium and not nearly enough potassium for problem rehydration needs. However, it is fine for general recreational conditions when the weather is not hot.
The muscles in the human body contain more potassium per gram than any other tissue in the body. Therefore, conditions that exhaust the muscles will lead to potassium depletion. Both potassium and sodium are highly lost in sweat.
Some experts have recommended the use of Pedialyte for tennis rehydration
(see
http://www.tennis.info/Hydration.asp). In fact, at one national championship I attended, this product was especially touted during the parents meeting. The problem with Pedialyte is that it is not easily available, may not taste good, and costs five or six times as much as products like Gatorade or Powerade.
I have dusted off my general chemistry references and come up with a cost-effective and easy way to get all the benefits of Pedialyte but still maintain the cost-effectiveness of Gatorade like consumer products.
“Morton Salt Substitute” and “NuSalt” are salt substitutes that contain potassium chloride instead of sodium chloride. These inexpensive substitutes are found in the grocery store, usually in the baking ingredients section. One 3 ounce container of salt substitute costs less than two dollars. The other ingredient is simple table salt.
It is very simple really. Just add 1/4 teaspoon of salt substitute and 1/4 teaspoon of plain table salt to a quart sized bottle of your favorite sports beverage, and presto! You will end up with the exact same electrolyte content as Pedialyte. If you use a limited carbohydrate beverage, like Gatorade G2, then even the carbs will line up. Please refer to the table below for exact comparisons of 1 quart bottles.
Cost 1 Qt. Mg. Sodium Mg. Potassium Carb. Grams
Pedialyte $6.00 1000 735 24
Gatorade $1.00-2.00 440 120 56
Gator G2 $1.00-2.00 440 120 28
¼ Tsp Salt Subs 0 610 0
¼ Tsp Salt 590 0 0
Gatorade G2 with ¼ Tsp Salt and ¼ Tsp Salt Substitute
$1.04-2.04 1030 730 28
Save your money on “Vitamin Water”. Vitamins are needed for enzymatic reactions within the body and are not in high demand as a result of exercise. You will get all the vitamins you need in your normal diet, however, a single multiple vitamin daily makes sense.
Sport drinks that contain amino acids
(proteins
) probably provide no additional benefit to the player in the midst of a match. Proteins are needed to rebuild muscle, however, there is no better source for proteins than a well-balanced diet.
LJS, M.D., Board Certified in Internal Medicine
