How useful are sports drinks for dancers? Are they packed full of dubious ingredients? Do they really fulfil their promises of increased physical endurance, alertness and concentration? Do dancers really need them? Rachel Holland spoke to Dr Tom Crisp, sports and orthopaedic physician based in Hertfordshire, who worked on the fluid replacement strategy for the Olympic team before the Atlanta Olympics and weighs up whether it is a good idea to take a sports/energy drink to the dance class or is it better just to stick to the water
When you sweat during your dance classes, your body is losing valuable water and electrolytes. Electrolytes are essential minerals such as salt, potassium and chloride. Why do we sweat? This is so that our body can maintain its core temperature of 37 degrees Celsius. The electrolytes we lose can easily be replaced with our next meal, but it’s vital that we keep ourselves well-hydrated. Why? Left unchecked, dehydration can lead to fatigue, poor performance, and possible injury. At the extreme end of the scale, dehydration can result in circulatory collapse and heat stroke. The problem is that we only feel thirsty when our body is already dehydrated. We therefore need to drink regular, small amounts whilst dancing to keep potential dehydration at bay. With all these new, increasingly popular sports/energy drinks flooding the supermarket shelves, it can be confusing to know which ones actually work and which ones are merely riddled with less-than-desirable stimulants such as caffeine that can leave you feeling jangled.
What are sports/energy drinks?
There are 3 types of sports/energy drinks:
1) Isotonic: These are officially classed as ‘sports drinks’ (designed for intensive, athletic activity) as opposed to ‘energy’ drinks (which merely provide a quick energy boost). Isotonic drinks generally contain around six to eight per cent carbohydrate content which supplies energy, making them most suitable for athletes. They also quickly replace fluids lost by sweating. “Drinks containing five per cent glucose are the best to buy,” says sports and orthopaedic physician Dr Tom Crisp. “These will provide you with the maximum energy in the quickest time.”
2) Hypotonic: Hypotonic drinks have a lower carbohydrate content than isotonic drinks, but also quickly replace fluids lost by sweating. These are most suitable for dancers who need liquid intake without the boost of carbohydrate/energy.
3) Hypertonic: Classed as an ‘energy’ drink. These contain a high level of carbohydrate content and just give you a (usually caffeine-laced) energy boost.
The case AGAINST sports/energy drinks
Sports drinks commonly contain citric acid which can have an erosive effect on the teeth. You can get round this problem by consuming your drink with a straw and keeping the drink refrigerated.
“The salty taste may put some people off,” says Dr Tom Crisp, “but if you are sweating, the natural desire for salt increases and it therefore won’t taste so bad. By drinking a lot of sports/energy drinks, you’ll be significantly increasing your calorie intake. Some may contain 200 calories or more — if you are dancing all day and take in five bottles — that’s 1000 calories,” Dr Crisp adds. “I’m not particularly fond of energy drinks”, says nutrition consultant Mary C Friesz PhD. “They are usually nothing more than sugar water with caffeine added for a “burst of energy”. Skimmed milk provides much better energy — a low-fat carbohydrate with a bit of protein — not to mention calcium, which many weight conscious individuals fail to get enough of,” she advises.
The case FOR sports/energy drinks
Sports drinks are formulated to be more effective than water. The electrolytes they contain help slow down the rate you’ll need to visit the toilet. Aside from being handy mid-performance, this means you get to maintain your much-needed fluid intake throughout your dancing. The carbohydrate content in them, usually from glucose, provides you with a quick boost of energy. The electrolytes they contain will help speed up this boost.
The case AGAINST water
Drinking plain water can cause bloating, suppresses the thirst and stimulates urine. The lack of flavour can keep you from drinking enough to fully re-hydrate. Water doesn’t have the performance benefits of sports/energy drinks. Since it contains no carbohydrates, water doesn’t provide any energy to enhance your performance. Water lacks the electrolytes which help keep the body hydrated. Since water contains no (or very little) sodium, it also fails to replace the salt you lose through sweating.
The case FOR water
“It is simple, easily available and will prevent severe dehydration. Drink it in moderation and at intervals and you’ll find it sufficient for most cases,” says Dr Tom Crisp. “As long as food has been eaten, there is less of a problem with the ‘water straight in and out’ scenario,” says sports dietician Jasmine Challis. Water is recommended as the fluid of choice if you are only dancing for up to an hour. Drink before, during and after a workout.
The Bottom Line
For short periods of exercise (up to one hour) water is all you need, followed by a nutritious meal afterwards to re-uptake lost minerals. For longer periods of exercise (up to 90 minutes) a hypotonic sports drink is a good idea. The electrolytes will help keep you rehydrated. For even longer periods (over 90 minutes), energy becomes the priority and you’ll need carbohydrates as well as fluid. An isotonic sports drink can help here.
We are dancers not chemists
Just what are these exotic sounding chemicals and additives found in sports/energy drinks? And what exactly do they do for us? Are they dangerous?
B-Vitamins: These are added to help the body produce energy. “If you are already eating a healthy diet which contains five portions of fruit and vegetables every day, you are already getting these nutrients,” says Dr Tom Crisp. “If you’re not, then work on improving your diet rather than relying on these additives. Eating five fruit and vegetables daily provides all the B-vitamins you’ll need, plus plenty of anti-oxidants which are far more effective than any supplement,” Dr Tom Crisp adds.
Caffeine: Produces an adrenaline-like effect, raising the heartbeat and alertness. Since caffeine is a diuretic, it encourages urine flow, increasing those trips to the lavatory. The average energy drink provides about 80mg of caffeine per can (although this varies between brands). This is about the same as the amount of caffeine provided by an average strength cup of coffee, and about twice the level of caffeine found in a can of a carbonated soft drink.
Ginseng: A natural stimulant found in the Amazon. Studies on ginseng have found that it helps make energy metabolism more efficient.
Glucose: Sugar, the preferred energy source for the brain and nervous system.
Guarana: A natural source of caffeine which also grows in the Amazon. Guarana acts like caffeine yet causes less anxiety.
Green Tea: Another natural source of caffeine, but more beneficial thanks to its anti-oxidant qualities.
Malto-Dextrin: “A starch that’s useful after exercise, not necessarily during when energy is needed rapidly,” says Dr Crisp.
Sucrose: A carbohydrate which provides the body with immediate fuel. “Sucrose has no advantage over any other form of carbohydrate and glucose is more readily available,” says Crisp.
Taurine: An amino acid involved in the function of the heart, brain and eyes. Drinks that contain high levels of taurine are banned in some countries (Sweden, France) due to health concerns about it. “There’s no evidence that protein drinks or amino acid drinks affect performance at all, nor are needed at all in a normal diet — even for weight lifters and body builders,” says Dr Crisp.
