In the current world, sugar is construed as a bad word. A person who claims to like sugar or the one who eats sugary “stuff” is sure to turn some heads and raise a few eyebrows. Sugar is all around us- in almost everything we eat, particularly outside. And if you have a sweet tooth—that occasional chocolate glazed donut or that favorite pastry, all of that sugar adds up.
It is estimated that Americans, even the diet conscious ones consume about 50-75 grams of sugar per day. And those who are liberal, the count is even higher-about 100 grams on a daily basis.
More than 40% of Americans are trying to lose weight. Naturally, as workouts are an important part of any planned activity, using sugar-free electrolyte drinks for hydration during exercise is a very popular researched topic.
The American Heart Association recommends all adults, particularly those beyond 40 years of age not to exceed more than 38 grams of sugar on a daily basis for men, and 25 grams of sugar/day in women. These apply particularly to the “processed sugar” such that no more than 100-150 calories should be obtained from processed sugar.
However, athletes still live by the (old) concept that 15-20 grams of sugar/ hour of exercise is a necessity. For some athletes, electrolyte drinks have never been conceptualized to be without sugar. These theories of excessive sugar intake are not standing today’s nutritional guidelines, particularly with the discovery that energy can be sustained by substituting processed sugar by enriched electrolytes. Thus, for those opting to lose weight with exercise, it is possible to reduce sugar intake and maintain energy by using the right blend of electrolytes- a win-win!
The answer is no. In fact, a small amount of sugar is required for numerous functions in the body to work well. Sugars are the immediate source of energy particularly when you are exercising. Your organs, particularly your brain cannot function without sugars (in diabetics, sustained low sugar can lead to change in mental status or seizures).
The source of sugar is equally important. Simple processed sugars are not too beneficial even though they can serve as an energy source. In excessive amounts, sugars are converted to fat and lead to weight gain. This eventually leads to insulin resistance.
Thus, although high sugar intake in healthy individuals cannot lead to diabetes in the short run, it can certainly lead to insulin resistance (and glucose intolerance) over the span of many years due to obesity.
However, complex sugars or oligosaccharides- those obtained from fruits such as apples and strawberries, although are considered carbohydrates, are a much more acceptable form of sugar wherever a substitution is possible.
Complex oligosaccharides, in addition to being a source of energy are a good source of fiber. And these are required to nourish the good (commensal) bacteria that reside in your colon. This bacterial signature can be unique to individuals and is called the microbiome. Changes in diet can profoundly change your microbiome and can predispose you to diseases.
Research has indicated that diabetes, obesity, irritable bowel syndrome and many other clinical conditions are marked by a distinct change in microbiome that can increase an individual’s susceptibility to allergies and infections. Also, sugar- free “Ketogenic” diet that deprives individuals from carbohydrates completely (particularly sugars) can change microbiome to a drastically different kind.
It is shocking that research has not been conducted on this very subject to compare if electrolyte drinks without sugars are better than those infused with sugars. No randomised controlled trials currently exist that compare how triathletes perform with and without sugar in electrolyte drinks.
Most sports drinks that were initially marketed in the 1970s had refined sugar as the main source of energy. The popular “Ades” (Gatorade or Powerade) utilized between 25-34 g of sugar/ 8-12 fl. oz of liquid with a very small amount of additive electrolytes, predominantly sodium.
Newer electrolyte mixes contain between 2-12 g of sugar per serving typically diluted in 12-16 fl. oz of water. This smaller amount of sugar is required to allow the maximal absorption of sodium through the specialized sodium channels present in the gut epithelial cells via a process called active transport.
Amino acids can also do the same, but not that efficiently as compared to sugar. In other words, electrolyte drinks without sugars do not have this additive effect of absorbing sodium and hence these may not work best for maintaining hydration during exercise. Thus, in sugar free electrolyte drinks, additional sodium may be necessary to get the same effect. Electrolytes such as sodium are vital in maintaining the osmolality of the solution and eventually, that of the blood into which this solution is absorbed.
The answer to this question is difficult. However, in our research and testing, adding about 8 grams of natural cane sugar per serving to 12-16 fl. oz of water is sufficient as long as other electrolytes are present in the solution.
MAGNAK® electrolyte mix is one such solution. By virtue of a balanced ratio of electrolytes-particularly of sodium, magnesium and potassium, this electrolyte mix maintains hydration of an individual without creating a bloating sensation in the stomach by virtue of being relatively low in sugars.
Sugars can dictate the osmolality (or thickness) of the solution, and an electrolyte drink that is rich in sugars can pull the water into the GI tract rather than allowing it to move in the opposite direction inside the blood. This defeats the purpose of hydration.While electrolyte drinks should contain some sugars, and those are beneficial for sodium absorption and as an energy source, electrolyte drinks without sugars can achieve almost the same purpose as long as the concentration of the rest of the electrolytes is adjusted accordingly. And this requires some degree of simple math and a great deal of experience! There is no doubt however, that sugar free electrolyte drinks are beneficial in some special conditions- e.g. for those with diabetes and for weight loss.
