8/30/2023 0 Comments Gender fluid sparkling waterRoughly one-third of us don’t experience much improvement at all. All of which is pretty great! However, not everyone experiences performance improvements from caffeine. This blunts the effects of adenosine, whose role includes promoting sleep and suppressing arousal (4).”Īs caffeine boxes out adenosine, it keeps you more alert and reduces your perceived exertion and pain during exercise. Caffeine acts as an antagonist (direct competition) of the neurotransmitter adenosine by binding directly to the adenosine receptors that are found throughout our bodies, specifically the A1 and A2a receptors. I’m going to cite myself with iRunFar’s in-depth article about caffeine as a performance enhancer and say, “The most likely reason that caffeine aids performance is that it decreases feelings of fatigue. (1) Fact or Fiction: “You need a caffeine cleanse in order to get performance benefits from caffeine on race day.”Ĭaffeine is probably the most popular ergogenic aid/performance-enhancing substance that is readily available and legal to use in and outside of competition. The American Journal of Clinical Nutrition, 103(3), 717–723. A randomized trial to assess the potential of different beverages to affect hydration status: Development of a beverage hydration index. J., Dolci, A., Rodriguez-Sanchez, N., & Galloway, S. Carbonated water performed almost identically to still water suggesting a comparable hydration index. While there isn’t a ton of research in this space, we know that carbonated water is still less erosive than soda or fruit juice (3) but should maybe be consumed in moderation.Ī graph showing the beverage hydration index of various drinks. What this means is that carbonated beverages like bubbly water can be erosive to your teeth, putting you at higher risk for cavities over time (3). This is because sparkling water contains carbon dioxide, which when combined with saliva becomes carbonic acid, making your mouth more acidic (2). One drawback of carbonated water is that it might pose a greater dental hygiene risk compared to regular water. Most importantly to our question, carbonated water had a virtually identical BHI to still water, making it as hydrating. They also found that drinks high in electrolytes like the oral rehydration solution had the highest BHI - which is good, as it’s designed to be exceptionally hydrating (1). What they found was that beverages that contained carbohydrates, proteins, or fats left the stomach more slowly compared to still water, thus increasing their absorption. In the study, they compared tons of different drinks, including still water carbonated water, beverages with macronutrient content like orange juice, cola, and full-fat milk electrolyte beverages like sports drinks and oral rehydration solution and beverages with diuretic agents like coffee and beer (1). BHI uses how much urine is produced in a two-hour window following consumption of a beverage and from there, you can mathematically determine how much water was retained - thus producing a measurement of how hydrating the beverage is (1). In this study, researchers compared the beverage hydration index (BHI) of different drinks. There is only one research paper in recent years about the hydrating quality of different beverages that include carbonated water. And as the weather warms, what about that sneaky 12-pack of bubbly water I leave in my car for a post-run refreshment? I’ve definitely wondered out loud with running friends, “This can’t be as hydrating as water, right?” What do we know about carbonated water and its effects on our hydration status? Often that means turning to a little flavoring, part of an electrolyte tab, or an herbal tea. I’ve found ways to trick myself into getting in that extra glass here and there. Maybe you’re like me and, if so, we know that keeping ourselves adequately hydrated is a daily struggle. Unless I’m really thirsty, I don’t really love water. Photo: iRunFar/Bryon Powell Fact or Fiction: “Carbonated water isn’t as hydrating.” Trail running in Colorado’s San Juan Mountains.
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