1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:12,000 --> 00:00:17,799 Speaker 1: I am Tom Holland and this is Fitness Disrupted. So 3 00:00:17,840 --> 00:00:22,400 Speaker 1: I did do a podcast called Our Sports Drinks Bad 4 00:00:22,480 --> 00:00:25,960 Speaker 1: for You too long ago, but I wanted to put 5 00:00:26,040 --> 00:00:30,440 Speaker 1: this into a fit tip as well, and it is 6 00:00:30,520 --> 00:00:34,760 Speaker 1: such a common question. I get people all the time 7 00:00:35,440 --> 00:00:42,040 Speaker 1: questioning my sports drink consumption, my kids, hockey players, sports 8 00:00:42,040 --> 00:00:47,880 Speaker 1: strength consumption. And that's why I did that podcast. It's 9 00:00:47,880 --> 00:00:50,919 Speaker 1: a time and a place people. And actually, as I 10 00:00:51,000 --> 00:00:55,960 Speaker 1: record this podcast, there was a huge sale of a 11 00:00:56,080 --> 00:01:00,760 Speaker 1: lesser known sports drink company, enormous most ex billion I 12 00:01:00,800 --> 00:01:03,680 Speaker 1: think sale to one of the top other companies. I 13 00:01:03,680 --> 00:01:06,080 Speaker 1: don't like to use brand names. I don't have to, 14 00:01:06,400 --> 00:01:09,200 Speaker 1: and I don't have to, so it's out there, so 15 00:01:09,240 --> 00:01:12,440 Speaker 1: more and more people are drinking them too. And there's 16 00:01:12,480 --> 00:01:17,120 Speaker 1: sports drink that have no carbohydrates, no sugar. That's not 17 00:01:17,200 --> 00:01:21,199 Speaker 1: a sports drink people. So that's the fit tip. Now. 18 00:01:21,319 --> 00:01:24,200 Speaker 1: I encourage you, if you want to know more, to 19 00:01:24,360 --> 00:01:27,080 Speaker 1: go to that podcast I did, Our Sports Strength is 20 00:01:27,120 --> 00:01:30,560 Speaker 1: Bad for You, and I go through the whole birth 21 00:01:30,800 --> 00:01:35,520 Speaker 1: of that well known brand and why it emerged. But 22 00:01:35,640 --> 00:01:40,240 Speaker 1: this fit tip is about sports drink or water? Which 23 00:01:40,240 --> 00:01:43,960 Speaker 1: should you have? Now? The quick answer is if you're asking, 24 00:01:44,480 --> 00:01:48,200 Speaker 1: you probably should have water, okay, because sports drinks are 25 00:01:48,280 --> 00:01:52,000 Speaker 1: for a reason. They're created for a reason, they're they're 26 00:01:52,120 --> 00:01:58,400 Speaker 1: utilized for a reason, and that reason is threefold hydration, 27 00:01:59,560 --> 00:02:06,160 Speaker 1: a lect drew lights and energy. So the rule of 28 00:02:06,240 --> 00:02:08,640 Speaker 1: thumb that is thrown out there. I've been saying it 29 00:02:08,680 --> 00:02:11,160 Speaker 1: for a really long time. I don't see anything in 30 00:02:11,160 --> 00:02:15,600 Speaker 1: the literature research, although there's there's always contradictory um. The 31 00:02:16,000 --> 00:02:19,080 Speaker 1: rule of thumb is anything generally under an hour exercise 32 00:02:19,160 --> 00:02:21,360 Speaker 1: under an hour, it's water. And now we're talking about 33 00:02:21,400 --> 00:02:23,760 Speaker 1: like what you're taking in during right water. If you're 34 00:02:23,760 --> 00:02:28,440 Speaker 1: doing a hour long treadmill run, our long elliptical workout, 35 00:02:28,560 --> 00:02:32,480 Speaker 1: forty five minute, thirty minute, twenty minute, hydrate with water. 36 00:02:33,760 --> 00:02:37,160 Speaker 1: Once you start to go past that, and or it's 37 00:02:37,200 --> 00:02:42,040 Speaker 1: really hot, humid where you are indoors or out, well, 38 00:02:42,080 --> 00:02:46,280 Speaker 1: then you start to look to the sports drink because 39 00:02:46,360 --> 00:02:50,040 Speaker 1: hydration is not enough. What are those other two elements? 40 00:02:50,040 --> 00:02:53,200 Speaker 1: So you have the liquid the fluid to hydrate, right, 41 00:02:54,320 --> 00:02:57,040 Speaker 1: and so when you go past an hour, you start 42 00:02:57,080 --> 00:03:01,640 Speaker 1: to have additional needs, and those needs and fluid electrolytes, 43 00:03:03,320 --> 00:03:07,200 Speaker 1: and that that sugar that everyone talks about, well, I 44 00:03:07,320 --> 00:03:12,120 Speaker 1: it's got sugar in it. Yeah, for a reason for energy. 45 00:03:12,480 --> 00:03:16,400 Speaker 1: So when you go past an hour, especially when you're 46 00:03:16,440 --> 00:03:20,160 Speaker 1: sweating a lot in a hot human environment, then you 47 00:03:20,240 --> 00:03:25,400 Speaker 1: have those needs. That's where the term banking comes from. 48 00:03:25,440 --> 00:03:29,720 Speaker 1: Is that depletion of energy. You know, if you just 49 00:03:30,200 --> 00:03:33,519 Speaker 1: take in water in a marathon, you're probably gonna have problems. 50 00:03:34,000 --> 00:03:37,880 Speaker 1: Not probably, you're more than likely. If you just take 51 00:03:37,920 --> 00:03:41,920 Speaker 1: in water during a long distance event half iron Man, 52 00:03:42,040 --> 00:03:45,640 Speaker 1: iron Man, Ultra marathon, you know, all these adventure race 53 00:03:45,720 --> 00:03:48,680 Speaker 1: type things, you're gonna have issues. Now, many of those 54 00:03:48,720 --> 00:03:52,800 Speaker 1: issues these people won't attribute to lack of energy and 55 00:03:53,040 --> 00:03:56,320 Speaker 1: or dehydration. They're just gonna go, oh, I felt horrible 56 00:03:56,320 --> 00:03:59,360 Speaker 1: I and attributed to you know, oh the race. This 57 00:03:59,440 --> 00:04:03,080 Speaker 1: is where things went wrong. So I slowed down. And 58 00:04:03,160 --> 00:04:05,760 Speaker 1: oftentimes it's one or two things when we talk about 59 00:04:05,760 --> 00:04:08,600 Speaker 1: the wall and the marathon, and that's slowing down in 60 00:04:09,480 --> 00:04:13,320 Speaker 1: activity lasting one hour plus would be two hours, three hours, 61 00:04:13,360 --> 00:04:17,320 Speaker 1: four hours, ten hours, whatever. Gotta hydrate because you're losing 62 00:04:17,360 --> 00:04:20,120 Speaker 1: water through sweat. Then you've got to replace electrolytes because 63 00:04:20,120 --> 00:04:22,080 Speaker 1: you're losing those through sweat, and then you need to 64 00:04:22,600 --> 00:04:25,200 Speaker 1: add energy because our bodies can only carry a certain amount, 65 00:04:25,520 --> 00:04:28,120 Speaker 1: and so the person who does that the best does 66 00:04:28,160 --> 00:04:31,120 Speaker 1: the best. The hardest book I've written is Swim, Bike Running, 67 00:04:31,400 --> 00:04:36,200 Speaker 1: my sports nutrition book, because it is so individual the 68 00:04:36,240 --> 00:04:37,920 Speaker 1: way in which you are going to feel yourself. But 69 00:04:37,960 --> 00:04:41,200 Speaker 1: that doesn't mean carbs are different for different people. Carbs 70 00:04:41,200 --> 00:04:44,600 Speaker 1: have the same effect fats, proteins, electrolytes. We all have needs. 71 00:04:44,760 --> 00:04:47,320 Speaker 1: We've got to figure out what foods and drinks and 72 00:04:47,440 --> 00:04:50,159 Speaker 1: gels work for us. But we need to fuel ourselves. 73 00:04:50,200 --> 00:04:53,240 Speaker 1: We need to go to the gas station and fill 74 00:04:53,360 --> 00:04:55,960 Speaker 1: up frequently. So when it comes to sports drinks, though, 75 00:04:56,640 --> 00:04:58,720 Speaker 1: if you're worried about the sugar, you probably shouldn't have it. 76 00:04:58,560 --> 00:05:01,080 Speaker 1: It's that simple, right, Or you shouldn'tive it to your kids. 77 00:05:02,160 --> 00:05:04,800 Speaker 1: And that's the difference to like, but we have kids now. 78 00:05:04,920 --> 00:05:07,520 Speaker 1: If I don't know you know where you're listening and 79 00:05:07,560 --> 00:05:09,360 Speaker 1: what your kids do. But where I am and and 80 00:05:09,480 --> 00:05:11,960 Speaker 1: most places I've been to now kids sports is nuts. 81 00:05:12,000 --> 00:05:14,760 Speaker 1: In other words, they are practicing like crazy. There's very 82 00:05:14,760 --> 00:05:18,240 Speaker 1: little off season. They're doing multiples during the day. Many 83 00:05:18,279 --> 00:05:19,880 Speaker 1: of these kids who are involved in sports and there's 84 00:05:19,920 --> 00:05:25,880 Speaker 1: no sport that is exempt from this. Soccer, hockey, field, hockey, lacrosse, swimming, 85 00:05:25,920 --> 00:05:29,000 Speaker 1: you name it. So the bottom line is our kids 86 00:05:29,160 --> 00:05:31,680 Speaker 1: as well as ourselves, we need energy. Now, you can 87 00:05:31,720 --> 00:05:33,400 Speaker 1: get energy from other places. You go, well, Tom, I'm 88 00:05:33,400 --> 00:05:36,000 Speaker 1: gonna get energy from somewhere else. Okay, but no, that 89 00:05:36,000 --> 00:05:39,960 Speaker 1: that's what that sports drink is doing. You go, I'm 90 00:05:39,960 --> 00:05:44,000 Speaker 1: gonna get it from a natural source. Okay, okay, But 91 00:05:44,760 --> 00:05:48,000 Speaker 1: the top sports drink I'm alluding to, and I don't 92 00:05:48,040 --> 00:05:51,880 Speaker 1: feel like mentioning by name. Again, it's heavily researched, and 93 00:05:51,880 --> 00:05:55,520 Speaker 1: people who talk about watering it down and that actually 94 00:05:56,279 --> 00:06:00,480 Speaker 1: changes the speed at which it empties from your stomach. 95 00:06:00,560 --> 00:06:03,640 Speaker 1: So my point is it is heavily researched and so 96 00:06:04,279 --> 00:06:07,520 Speaker 1: vast majority you absolutely stick to the water. But for 97 00:06:07,560 --> 00:06:10,920 Speaker 1: those of you who are exceeding an hour in an 98 00:06:10,960 --> 00:06:16,320 Speaker 1: exercise session, or your kids are exercising multiple times a 99 00:06:16,400 --> 00:06:20,040 Speaker 1: day or for extended periods of time, you know you've 100 00:06:20,040 --> 00:06:24,000 Speaker 1: got the doubleheader, the two games, the practice and the game, 101 00:06:25,320 --> 00:06:29,000 Speaker 1: all of those things. We need our bodies to be hydrated, 102 00:06:29,520 --> 00:06:32,880 Speaker 1: to have electrolytes, and to have energy. And one of 103 00:06:32,880 --> 00:06:35,120 Speaker 1: the simplest ways to do that. Leave you with this 104 00:06:36,240 --> 00:06:40,960 Speaker 1: is in liquid form. There's a reason why you don't 105 00:06:41,040 --> 00:06:45,520 Speaker 1: have a peanut butter sandwich during a marathon, right that 106 00:06:45,560 --> 00:06:51,320 Speaker 1: you go to jael form, semi solid or liquid form, 107 00:06:51,440 --> 00:06:57,320 Speaker 1: especially during the event itself. You're playing tennis for three hours. Now, 108 00:06:57,360 --> 00:06:59,560 Speaker 1: this is a common thing. Actually, this is where I'll 109 00:06:59,600 --> 00:07:02,320 Speaker 1: wrap it all up. You know, fifty two, I got 110 00:07:02,360 --> 00:07:05,880 Speaker 1: a bunch of friends cramping, like crazy energy and cramping. 111 00:07:06,160 --> 00:07:08,000 Speaker 1: Well guess what is a really good solution to that? 112 00:07:08,080 --> 00:07:11,880 Speaker 1: If you're playing you know, doubles tennis for three hours 113 00:07:12,360 --> 00:07:16,200 Speaker 1: in a tournament in August, Well, the sports drink is 114 00:07:16,200 --> 00:07:18,800 Speaker 1: going to hydrate you, give you those electrolytes to help 115 00:07:19,400 --> 00:07:21,560 Speaker 1: prevent the cramping, and it's going to give you energy 116 00:07:21,560 --> 00:07:24,960 Speaker 1: to play that long. And so there you go. Those 117 00:07:25,000 --> 00:07:29,920 Speaker 1: are the reasons. Don't say sugar like. It's this like 118 00:07:29,960 --> 00:07:31,600 Speaker 1: you're you're having a candy bar. And I know that's 119 00:07:31,600 --> 00:07:36,200 Speaker 1: way some people look at it, But if that's the 120 00:07:36,200 --> 00:07:38,560 Speaker 1: way you're looking at it, then it's not for you. 121 00:07:38,720 --> 00:07:46,480 Speaker 1: It's the wrong reasons. You're not needing it. During my races, 122 00:07:47,160 --> 00:07:51,160 Speaker 1: I thank goodness and I drink my rule thumb for 123 00:07:51,200 --> 00:07:54,120 Speaker 1: an iron Man is a twenty four ounce bottle every hour, 124 00:07:54,680 --> 00:07:57,440 Speaker 1: along with a lot of other things, and it works 125 00:07:57,440 --> 00:08:00,640 Speaker 1: for me. All right, So there you go, our or 126 00:08:00,800 --> 00:08:05,080 Speaker 1: last vast majority water. Of course awesome, super healthy. But 127 00:08:05,120 --> 00:08:07,560 Speaker 1: if you're dragging, if you're cramping, if you're going for 128 00:08:07,640 --> 00:08:10,640 Speaker 1: long periods of time, if your kids are as well, teenagers, whatever. 129 00:08:11,320 --> 00:08:15,840 Speaker 1: I want to get too much into the kid part um. 130 00:08:15,880 --> 00:08:18,200 Speaker 1: But we need to give our bodies what it needs. 131 00:08:18,200 --> 00:08:21,440 Speaker 1: We need to replace things, and that's it, all right. 132 00:08:25,280 --> 00:08:29,120 Speaker 1: I get worked up, Thank you for listening. I get 133 00:08:29,120 --> 00:08:31,760 Speaker 1: worked up because I care. I want you to make 134 00:08:31,800 --> 00:08:34,160 Speaker 1: the right decisions, and I don't like the bad information 135 00:08:34,160 --> 00:08:37,040 Speaker 1: that's out there. But let me say this one more 136 00:08:37,040 --> 00:08:39,600 Speaker 1: final thing. You're like, that's the third final thing. I 137 00:08:39,640 --> 00:08:45,000 Speaker 1: want my competition to not follow this advice. In other words, 138 00:08:45,600 --> 00:08:49,719 Speaker 1: they work for the reasons they were designed for. There 139 00:08:49,720 --> 00:08:51,280 Speaker 1: you go. If you want to learn more about that, 140 00:08:51,480 --> 00:08:53,440 Speaker 1: listen to the podcast Our Sports NK is Bad for You. 141 00:08:53,480 --> 00:08:57,360 Speaker 1: I go into the etiology, the when, when they were, 142 00:08:57,840 --> 00:09:02,160 Speaker 1: why they were invented, Okay, why the specific one uh, 143 00:09:02,280 --> 00:09:05,920 Speaker 1: and how powerful it was uh. If you want to 144 00:09:05,960 --> 00:09:08,840 Speaker 1: reach out, Tom hit Instagram and Twitter. Tom h fit 145 00:09:09,160 --> 00:09:12,920 Speaker 1: Fitness disrupted dot com, follow the podcast, tell your friends, share, 146 00:09:13,160 --> 00:09:14,600 Speaker 1: and I love to hear from you. As I said, 147 00:09:14,760 --> 00:09:17,720 Speaker 1: tell me I'm wrong, tell me I'm right. Just reach 148 00:09:17,720 --> 00:09:22,560 Speaker 1: out and remember that I'm just bringing you the best 149 00:09:22,600 --> 00:09:24,720 Speaker 1: information because I want you to live your best life. 150 00:09:24,960 --> 00:09:28,839 Speaker 1: That's it. You get some amazing guests, amazing guests, top 151 00:09:28,840 --> 00:09:30,680 Speaker 1: in their fields. That's only people I'm bringing to you. 152 00:09:31,120 --> 00:09:35,240 Speaker 1: Turned down handful every day, not coming, not having them 153 00:09:35,320 --> 00:09:38,240 Speaker 1: unless there are top of their game, know what they're 154 00:09:38,240 --> 00:09:43,080 Speaker 1: talking about, have studied it, I've practiced it. Those are 155 00:09:43,080 --> 00:09:45,360 Speaker 1: the ones bringing you all right. Thank you for listening. 156 00:09:46,200 --> 00:09:51,040 Speaker 1: I am Tom Holland. This is Fitness Disrupted, Believe in Yourself. 157 00:09:55,640 --> 00:09:59,000 Speaker 1: Fitness Disrupted is a production of I Heart Radio. For 158 00:09:59,080 --> 00:10:01,920 Speaker 1: more podcasts for my heart Radio, visit the i heart 159 00:10:02,000 --> 00:10:05,400 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 160 00:10:05,400 --> 00:10:06,240 Speaker 1: favorite shows.