Summer is Here! Check Out These New Takes on Staying Hydrated and Cool!

By Melinda Burris Willms

We all know we need to drink lots of water to prevent dehydration – a condition that has detrimental effects on our ability to function both physically and cognitively. Athletes are at an elevated risk for dehydration because they lose water weight as they sweat during workouts and performance in competition. Summer months mean the time for youth track meets has arrived, and Coach McGill explains that these events “last literally all day.”[1] Meets are multiple-day events, sometimes taking place across 3-4 days. Generally, each day begins with check-in at 9 in the morning, with meets often lasting up to 12 hours. Participants must deal with temperatures that often soar into the 90s, intensified by extreme humidity, which makes the heat even more oppressive.

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Events can take a long time to complete because competitors are divided into groups based on age and gender. As a result, competitors frequently face a lot of down time between their events. These intervals can be quite long, frequently lasting up to several hours. While they wait, participants find some reprieve from the beating sun under team tents, which provide seating and the opportunity to enjoy shade from the sun, but the heat is unabated and palpable. This means athletes face a dual challenge: remaining hydrated throughout the long day, and facing repeated warm-ups prior to each event due to the long breaks between their scheduled events.

So, we know we need water, but there is another truth to face: It’s simply not the most exciting beverage around, which is a big reason it’s so common for people to struggle to consume their daily recommended servings of water.

Proper water intake is a must, however, so read on to learn how you can add some extra flavor and excitement to this most essential of drinks.

Infused Water

Infused water is best prepared in water infuser bottles that have an insert that allows the user to add a wide variety of flavors and nutrients to their water in the form of fruits, vegetables, and herbs. Wide assortments of infusers are available with different features, made from a variety of materials, but the basic structure is the same. The bottles include an enclosed chamber, that attaches to the inside of the bottle. The infusion chamber is submerged in the water and the flavors from the added ingredients are slowly infused into the water. There are numerous combinations for infused water to fit all taste preferences. Recipes abound online and the process is quick and simple, offering an abundance of flavorful alternatives to plain water that are easy to make.

TYPES OF INFUSED WATER BOTTLES

1. Stainless Steel

Pro: Stainless steel infuser bottles are a premium choice because they are durable.  Con: Stainless steel is a heavier material and athletes may find the weight cumbersome. Prices range widely, but Amazon offers brands that retail for $24.99. Other merchants offer more expensive options that can range from $40-50 dollars. Again, these are durable and worth the investment if you prefer stainless steel.

2. Glass

Pros: There are a number of brands that offer a wide range of style variations in glass infuser bottles. Glass bottles do not contain poly vinyl alcohol, PVA, which is a synthetic polymer that dissolves in water – something you do not want to ingest. (PVA is found in some less expensive plastic bottles, but more about that later.) Con: Obviously, glass is prone to breakage, and as an athlete is likely to drop his or her bottle at some point (or points), glass may not be the best choice. Amazon offers an array of brands and styles that generally range in price from just over $13 to over $20.   

3. Plastic

Pro: A wide range of styles are available at very affordable prices. Con: Plastic has a tendency to crack or break when dropped, but there are durable plastics out there, such as Tritan.  Amazon offers an assortment of plastic infusers that range from $9 and up.

Walmart offers a wide assortment of all types of infuser bottles ranging in price from as low as $8 to over $20. Groupon is another great source to find a good price on the water infuser bottle of your choice. *Note: Neither I nor this magazine endorses any merchant listed and we receive no compensation for mentioning them.

Some final things to keep in mind when choosing an infuser bottle:

1. Check to see if the bottle is dishwasher safe, unless you enjoy handwashing!
2. If purchasing a plastic bottle, make sure it is PVA free. Bottles without PVA are clearly labeled.
3. Many infuser bottles include two inner cups; this feature allows the user to remove the infusing chamber and use the bottle as a regular water bottle. Look for this option if the versatility appeals to you.
4. Above all, experiment and enjoy while you stay cool and hydrated this summer!

Be Wary of Marketing Hype

            Some innovations, such as infuser bottles, are to be applauded. On the other hand, the nutrition industry has become a mammoth money-making machine. In the pursuit of profits, less scrupulous companies routinely exaggerate marketing claims, promising consumers benefits with little to no scientific evidence to back up their assertions.

Ryan F. Mandelbaum, a science writer for Gizmodo recently published an interesting piece debunking one of the newer trends in bottled water, alkaline water. Mandelbaum explains that alkaline water is a fancy name for basic water.[2] Water consists of two types of ions: “free H+ (hydrogen ions) and free OH- (hydroxide ions).”[3] Basic water (alkaline) contains a higher level of free hydroxide ions, giving it a Ph level higher than seven.[4] While American companies have paid for studies that purport to substantiate claims that commercially available alkaline water has increased benefits over plain tap water, the “evidence” offered is at best, limited. Alkaline water has long been popular in Japan, so more studies have been done there. Unfortunately, Mandelbaum’s review of 57 Japanese studies revealed that 30% of these studies were conducted on lab rats, mice, and worms; other tests relied on cultured animal cells. As Mandelbaum aptly points out, human physiology is quite different than that of other animals.[5] This fact makes attempts by researchers to infer that any positive results experienced by these non-human test subjects may extend to humans highly questionable.  

If you are still interested in trying alkaline (basic) water to test the alleged benefits for yourself, save your hard-earned money and make your own. Adding baking soda to water elevates the Ph level, and makes it more alkaline (basic). If you want to save even more time and money, stick to tap water, which in most cases has a Ph level above 7.[6] This means that for most, access to alkaline water is as close as your own kitchen sink. 

How Much Water Should You be Drinking?

Whatever water you choose to drink, be sure to do so in correct amounts, at the right time. The American Council on Exercise has issued standard recommendations that will help you achieve this goal. The council recommends 17-20 ounces of water should be consumed 2-3 hours prior to planned exercise. An additional 8 ounces should be consumed within the 20-30-minute window before you begin to exercise or while warming up.[7] (This is an important step for youth track meet participants to remember as they go through repeated warm ups throughout the long days of competition.) Whenever possible, 7-10 ounces of water should be consumed at 10-20 minute intervals while exercising. Finally, an additional 8 ounces of water should be consumed within at least 30 minutes of ending exercise.[8] As has been previously noted, athletes must vigilantly safeguard against dehydration because of the intensity of their exertions. The council suggests athletes weigh themselves following workouts and competition to accurately gage the amount of fluid lost so they can adjust their water intake accordingly. It is recommended that to compensate for each pound of weight lost, athletes drink 16-24 ounces of water to properly rehydrate and maintain body weight.[9]

Notes

[1]. Steve McGill, e-mail message to author, May 15, 2017.

[2]. Ryan F. Mandelbaum, “Is Alkaline Water Just a Way of Making Expensive Pee?” Gizmodo (blog), May 29, 2017 (2:00 p.m.), http://gizmodo.com/is-alkaline-water-just-a-way-of-making-expensive-pee-1795589881

[3]. Ibid.

[4]. Ibid.

[5]. Ibid.

[6]. Ibid.

[7]. American Academy of Family Physicians, “Hydration for Athletes,” Family Doctor, last modified May 2017, https://familydoctor.org/athletes-the-importance-of-good-hydration/

[8]. Ibid.

[9]. Ibid.

Bibliography

American Academy of Family Physicians. “Hydration for Athletes.” Family Doctor. Last modified May 2017. https://familydoctor.org/athletes-the-importance-of-good-hydration/

Mandelbaum, Ryan F. “Is Alkaline Water Just a Way of Making Expensive Pee?” Gizmodo (blog). May 29, 2017 (2:00 p.m.), http://gizmodo.com/is-alkaline-water-just-a-way-of-making-expensive-pee-1795589881

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