read time 4 minutes

Hello posse, welcome to Posana.

Real quick! Before we jump into today’s topic I wanted to welcome you to this community. This is a newsletter where I aim to bring you a 4-minute read every week to help you build your healthy life. Just 4 minutes, that’s all you need.

Today’s quick bites:

• Sports Drinks Vs. Water

• Electrolyte drinks I recommend

• What I’ve been trying this week

Sports Drinks Vs. Water

When finishing a workout, enduring a heat wave, or waking up hungover, is it necessary to consume an electrolyte drink? Can water alone suffice to replenish lost fluids, or are the added minerals crucial? There is robust marketing in the functional drink industry, with a growing number of health-conscious consumers. From drinks that make you more relaxed to ones that will improve digestion. When was the last time you saw advertisement for water? Water is not marketed as thirst quenching the way functional drinks are.

This newsletter will outline the guidelines for when it's essential to reach for a sports drink with added electrolytes.

For athletes, sports drinks are essential to quickly replenish lost electrolytes during a game, post-practice, or workout. Athletes such as football players and runners undergo pre/post-workout weigh-ins by sports science professionals to calculate a sweat analysis. Their “sweat rate” can be affected by baseline fitness levels, stress, weather, etc…

According to the Collegiate Strength and Conditioning Coaches Association, It is not uncommon for a football player to lose anywhere between 5-15 pounds during a game or workout, especially during two-a-day practices. For every pound lost is it recommended that an athlete should consume at least 20 oz of fluid to avoid dehydration.

Now for the average Joe who probably isn’t losing 5-15 pounds per workout… is a sports drink necessary post spin cycle class, or an hour-long lift? I would say no. The loss of electrolytes in a 1–2-hour session can be replenished with water and eating the right foods. The 4 main electrolytes to replenish are sodium, potassium, calcium, and magnesium.

For sodium, you can grab a small salty snack like nuts, cheese, or pretzels with your water. For potassium eat leafy veggies, and bananas, for calcium dairy products or broccoli, and lastly for magnesium peanut butter or other nuts are a good option. Avocados are a holy grail including sodium, potassium, and magnesium.

When should a non-athlete reach for a sports drink?

1. Extended Workouts: a session lasting longer than an hour such as long-distance running, cycling, HIIT

2. High-intensity workouts: CrossFit, boot camps, intense gym sessions

3.  Hot/Humid conditions: prolonged heat exposures from hiking, playing sports, etc

4.  Heat waves: being outside for 2+ hours in a heat wave

5. Recovery from illness: recovering from symptoms such as vomiting and diarrhea

6. Hangover: Rehydrating if you are experiencing symptoms like a headache, dizziness, or fatigue

Electrolyte drinks I recommend:

Gainful- Is customizable to sweat levels, includes three flavors to choose from, and comes with one-on-one access to a registered dietitian with every order.

Harmless Harvest- Made from one simple ingredient, an easy and ready-to-drink option, great taste

What I’ve been trying this week:

1. Kachava- a plant-based protein powder I use in my smoothies every morning (this is a great option for vegans/vegetarians)

2. Worrying less and trusting the universe more, it’s better for your health.