Author: CF Clinical Nutrition

Seeing as humans are roughly 60% water, no one is surprised to learn that maintaining healthy total body water (euhydration) is essential. For most people, achieving optimal hydration levels may only require a healthy diet of fruits, vegetables, and 8-12 glasses of water daily. However, for high-level athletes or elite exercisers, establishing euhydration before, during, and after competition can become a bit more complicated. 

The ultimate goal for top-notch athletes is to reach peak performance and recovery as quickly as possible. With back-to-back games and jam-packed travel seasons, athletes know that a demanding schedule makes fluid and electrolyte replenishment more of a requirement than a recommendation. The faster athletes can replenish mineral stores and re-establish hydration, the sooner they can get back on the playing field—hopefully with just enough physical and mental stamina to edge out their best competition.

Causes of Dehydration

During exercise, our bodies continuously produce energy—25% for mechanical work and 75% as released heat. For both aerobic and anaerobic exercise, our core body temperature rises as cardiovascular output increases. Networks of blood vessels expand to meet these work demands, allowing blood to flow to muscles and supply a continuous source of oxygen and other nutrients. This process enables a steady stream of energy and movement, and as a result, the body begins to sweat. Sweat helps keep our body’s internal temperature within a safe range but results in significant fluid loss. 

Respiratory water loss, or sweat, is a function of the quantity of air exchanged in the lungs per unit of time. High rates of respiration during exercise contribute largely to exercise-induced dehydration or hypohydration. As the exercise intensity and duration increase, so does the amount of water lost through respiration, further exacerbating dehydration.  

Ever notice that as the sweat dries on your body, it leaves behind a white residue? This residue appears because sweat is more than just water; it contains sodium, sugar, urea, potassium, and trace amounts of other elements. To avoid becoming dehydrated, athletes should begin exercise well hydrated and continue hydrating throughout the duration of the exercise. Solutions that include a mixture of water, glucose, and electrolytes (especially sodium) are ideal.

Causes of Dehydration

There are several different ways to measure your level of dehydration before, during, and after exercise. Some examples include observing how much urine you excrete, and its color. Experts recommend that urine be no lighter than the color of straw or as darker than brewed tea. Another method for observing dehydration is weighing yourself before and after exercise, without clothing. The rule of thumb states that for every pound lost during exercise, 2-3 cups of fluid are lost. 

Calculating a more accurate and scientific measurement of dehydration is done using a sweat rate measurement. This measurement includes a series of calculations that factor in variables like thirst, heart rate, and rate of perceived exertion. Many performance dietitians highly recommend that elite athletes training for high-level competition or an endurance event complete a sweat rate measurement to optimize performance and recovery.

Impact of Dehydration

The impact of dehydration on sports performance can vary significantly from one person to another. However, scientists agree that hypohydration’s negative symptoms occur at as little as 2% loss in total body water. At a loss of 2%, dehydration can increase cardiovascular and thermal strain, leading to suboptimal aerobic performance. Early signs of physical impairment from dehydration include fatigue, heat intolerance, burning sensation in the stomach, and flushed skin. More severe dehydration or heat stress symptoms include difficulties swallowing, loss of balance, delirium, sunken eyes and dim vision, or painful urination. 

Hypohydration may also result in lower levels of muscle strength and control. Since water is most prevalent in metabolically active tissues such as muscle, the water and electrolyte balance must be maintained within these tissues. The stimulation of nerves enables muscle contraction to occur in response to electrolyte minerals’ exchange within the water. So, if you are low on water or electrolytes, the communication system between your nerves and muscles will be weakened, leading to decreased coordination.

Beyond the physical limitations brought on by dehydration, research has shown that even mild dehydration can result in decreased mental performance, including lethargy and impaired attention. Attention deficits can be especially problematic for athletes trained to perform under high focus levels and close attention to detail. It also poses a risk for athletes who require intense concentration to avoid injuries, such as mountain biking, skiing, or trail running. 

Sports Prone to Dehydration

Dehydration-induced muscle cramping most often affects the legs, so avoiding excessive fluid loss should be a priority for any athlete. However, the rate at which an athlete becomes dehydrated may vary. 
Endurance athletes, including distance runners, cyclists, hikers, and cross country skiers, may be especially susceptible to fluid loss given the intense duration of their competition. For these athletes, post-extreme endurance syndrome (PEES) is a considerable problem. PEES symptoms include decreased body temperature, dizziness, and an inability to drink fluids—resulting in even worse dehydration.

Additionally, swimmers, water polo players, and other athletes who perform their sports in the water where sweat loss may be less obvious may be more prone to dehydration. Dehydration is also common for athletes who train at altitude, like climbers and trail runners. At increased elevation, athletes tend to breathe faster and more deeply due to low air pressure, resulting in a higher respiratory water loss rate. 

Lastly, certain sports encourage intentionally decreased fluid intake and increased sweating. Observed most often in wrestlers or rowers, these athletes may reduce water intake to make specific weight classes. This extreme form of rapid weight loss can result in hypohydration and a need for vast amounts of fluid replenishment to restore euhydration. 

When Water is not Enough

Just like any good hydration drink, the human blood maintains a delicate balance of water and electrolytes. One of the most critical balancing acts is between that of water and sodium. When athletes sweat, they lose water more quickly than salt. Significant water loss leads to an increased concentration of sodium in the bloodstream. The resulting sensation is thirst. 

Many athletes will respond to thirst by chugging down large volumes of pure water, only to continue feeling thirsty. By drinking too much water, athletes run the risk of diluting the blood’s sodium concentration. Hyponatremia is when blood becomes diluted, and the cells begin to enlarge. In mild cases, this can result in nausea, dizziness, and vomiting. In severe cases, it can be life-threatening.

To avoid hyponatremia and efficiently replenish exercise fluid losses, athletes should opt for a beverage that contains electrolytes. Essential electrolytes include sodium and potassium for fluid retention and regular muscle contraction. Other electrolytes to look for are magnesium, phosphorus, and selenium. Additionally, a carbohydrate can assist in recovery and energy regulation to continue fueling performance throughout exercise.

The Final Word

Whether you are a seasoned athlete or not, water plays a pivotal role in your vitality. Drinking enough of this priceless resource is key to good health, but sometimes you need a little something extra. On the court or at the course, saturating the body with key electrolytes like sodium and potassium can make the difference between making the podium or not. Being an athlete requires treating the body like a well-oiled machine, primed to run its best—demanding performance and attention to detail. 

Fortunately, CF(Rehydrate)® makes returning to euhydration simple, providing an ideal balance of water, sodium, and other electrolytes. This delicious and modern product is clear and colorless, free from the artificial colors and flavors common in sports drinks. CF(Rehydrate)® is everything you need to play better, quicker, and smarter. It’s your secret weapon to recover faster so you can get your mind and body right for the next big game day. 

References

Goldman, J. G. (2015, August 3). What our perspiration reveals about us. BBC Future. https://www.bbc.com/future/article/20150803-what-our-perspiration-reveals-about-us
Harvard Health Publishing. (2014, March). Into thin air: Medical problems at new heights. Harvard Health. https://www.health.harvard.edu/newsletter_article/Into_thin_air_Medical_problems_at_new_heights
Healthwise. (2019, June 26). Sports-Related Dehydration. HealthLink BC. https://www.healthlinkbc.ca/health-topics/sig56435
Hyponatremia – Symptoms and causes. (2020, May 23). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/hyponatremia/symptoms-causes/syc-20373711
Kleiner, S., & Robinson, M. G. (2018). The New Power Eating (5th ed.). Human Kinetics.
Mahan, K. L., & Raymon, J. L. (2016). Krause’s Food & the Nutrition Care Process (Krause’s Food & Nutrition Therapy) (14th ed.). Saunders. https://evolve.elsevier.com/cs/product/9780323340755?role=student
Shirreffs, S. M., & Sawka, M. N. (2011). Fluid and electrolyte needs for training, competition, and recovery. Journal of Sports Sciences, 29(sup1), S39–S46. https://doi.org/10.1080/02640414.2011.614269
The University of Texas Medical Branch. (2017, October 20). Determinants of Water Loss. Fluid and Electrolyte Therapy A Chapter in Core Concepts of Pediatrics, 2nd Edition. https://www.utmb.edu/Pedi_Ed/CoreV2/Fluids/Fluids3.html

From plant-based options to low-sugar alternatives, grocery-store shelves are stocked with packaged products that, at first glance, may seem like your best bet for cutting calories and nourishing naturally. But how healthy are some of our favorite so-called health foods? Today, we’re putting the “conscious” back in conscious eating and breaking down 10 imposters to think twice about the next time you want to grab a snack on-the-go or pack your plate with powerhouse nutrition.

Read on for a round-up of health food frauds that might just leave you rethinking the way you approach your daily diet.

1. Veggie Chips

When you’re craving something crispy, salty, and crunchy—veggie chips can rightfully seem like a healthy alternative to the classic potato chip. The problem? Most are deep fried, loaded with sodium, and often contain dyes. They’re also sliced so thinly that you’re not actually getting a meaningful amount of nutrients, as you would from eating actual vegetables. Take a look at the ingredient list next time you reach for a bag of veggie chips. Chances are, its primary ingredients are potato starch, potato flour, and oil—rather than actual vegetables.

2. Granola

Ah, granola. This is one of those foods that’s managed to convince the world it’s a healthy, nutritious option—and, in some case, that can be true—but most of the time (particularly when we’re talking about big-box brands), granola is loaded with white sugar and contains copious amounts of vegetable oil and/or butter. The next time you’re thinking of adding it to your yogurt or almond milk for a healthy morning start, check the label and pay close attention to calories and sugar. Oftentimes, a bowl of granola alone can contain anywhere from 400-600 calories and up to 14 grams of sugar, making it a less-than-stellar option for starting off your day.

3. Wraps

When it comes to health foods that aren’t healthy, wraps are another wildly misunderstood imposter. Somehow, we’ve become conditioned to equate the word “wrap” with nutrition and health—even if what precedes the “wrap” part is “buffalo chicken” or “salami and cheese”. The key here is to pay attention to what’s in the wrap—if it’s fried, loaded with sodium, or dressed heavily in mayo- or oil-based condiments, chances are it’s not actually the nutritious option you were hoping for. Opt for a turkey sandwich loaded with fresh vegetables and spinach on whole wheat bread instead.

4. Dried Fruit

Dried can certainly be a nutritious option to add to your diet so long as you pay attention to the nutrition facts label and are conscious of how much of it you’re eating. When it comes to the benefits, dried fruit can contain up to 3.5 times the vitamins, fiber, and minerals of fresh fruit (major win). The downfall is it’s extremely high in sugar and calories (the water having been removed from the fruit condenses the sugar contents), so it’s super important to watch your intake, as the calories can add up quite quickly when you go for a heaping handful. Also, take a look at the labeling—avoid any dried fruit that’s been coated with added sugar or that contains sulfites.

5. Diet Sodas

Alright, we have some bad news: diet soda is not a health drink. While it can seem like a healthier alternative to its non-diet counterparts, it still contains chemicals and artificial sweeteners that are far from nutritious. It can act as a useful tool to help you wean yourself off of regular, high-calorie soda, but—as a beverage that may increase the risk of obesity and diabetes—it certainly shouldn’t be treated as a long-term healthy addition to your diet. 

6. Low-Fat Salad Dressings

As a general rule of thumb, you should be weary of anything labeled as “low-fat”. The problem is most low-fat items make up for their lack of fat with the addition of tons of sugar, salt, high-fructose corn syrup, and harmful additives to create a more satisfying taste. Plus, research shows that fat-free salad dressings actually make it more difficult for certain nutrients to make their way into your bloodstream. Instead of opting for this misleading imposter, try mixing some fresh lemon juice with avocado oil or olive oil, apple cider vinegar, and a pinch of fresh sea salt and pepper. 

7. Flavored Oatmeal

Oatmeal is a great go-to breakfast for anyone who wants to start their day off with healthy complex carbs that deliver long-lasting energy—but we always recommend opting for an unaltered form of oatmeal (think: plain steel-cut oats) and then flavoring that oatmeal yourself with healthy spices and fresh fruit. (We love the combination of fresh cinnamon—which has anti-viral, antibacterial, anti-inflammatory, and antifungal properties—and antioxidant-packed blueberries.) Pre-flavored and packet oatmeals tend to contain tons of sugars, guar gum, artificial flavorings, and artificial dyes. Remember: just because the box says “maple brown sugar” or “cinnamon apple” does not mean actual maple, brown sugar, cinnamon, or apples are inside. Instead, big-box brands rely on chemicals and additives to mimic those flavors.

8. Plant-Based “Meat”

We’re all about that plant-based life here at CF Nutrition (in fact, CF(protein)®, our plant-based protein drink, is one of our favorite ways to nourish on-the-go). But the opportune word in “plant-based diet” is, indeed, plant. This means the focus should be on sticking to whole, nutritious, unaltered fruits, vegetables, and grains in their natural form. Just like with the flavored oatmeals we mentioned above, the problem often comes in when we alter the natural state of something in an effort to mimic something else. Plant-based meat can be a great option to turn to every now and then when your vegan diet has left you craving a good ol’ fashioned cheeseburger, but these highly-processed meat alternatives contain about the same amount of saturated fat as a beef burger—and are loaded with copious amounts of sodium and additives—while ultimately providing less protein than natural meat. 

9. Turkey Bacon

We’re starting to sound like a broken record here, we know…but, yet again, the problem with number 9 on our roundup of healthy foods that aren’t healthy is—you guessed it—sodium and additives. While throwing some turkey bacon in your pan on Sunday morning in place of traditional pork bacon is definitely a lighter-calorie option, it’s also adding possible carcinogens to your plate—including artificial colors, saturated fat, and nitrates.

10. Flavored Milk Alternatives

Don’t get us wrong—a glass of plain, unsweetened almond or cashew milk is a great dairy-free option. But the problem comes in with flavorings and additives. Nut beverages tend to be loaded with carrageenan to help thicken them up and mimic the consistency of dairy milk. (There is some evidence to suggest that carrageenan triggers inflammation and gastrointestinal ulcerations.) Plus, flavored milk alternatives can contain a staggering 16-22 grams of added sugar per serving (the AHA suggests no more than 24g of sugar per day for women and no more than 36g daily for men).

Overall, if it’s meant to mimic, loaded with sugar and sodium, or flavored and dyed with chemicals—it’s not the best option. Natural and in moderation always tends to be better than altered and in excess. Check the labels, compare the seemingly healthy alternative you’re considering to the original version, and, when in doubt, know that the produce aisle will never steer you wrong (unlike those center aisles, which contain tons of questionable options masquerading as health foods).

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Ready for more goodness? Browse the rest of the CF Nutrition blog for empowering health, wellness, and lifestyle tips. And don’t forget to treat your body to clean, natural nutrition by hydrating with the clinical replenishment of CF(Rehyrdate)® and nourishing with the powerful plant-based protein in CF(protein)®, our fan-favorite immunonutrition drink.

By now, most people have heard of probiotics. Whether you take them in a pill or chow down on greek yogurt daily, chances are you have heard something about these gut health power players. You may have also read about prebiotics, which are the food source that keeps probiotics healthy and thriving. What you may not have heard much about, however, is an emerging term in the nutrition field called postbiotics. While research on postbiotics is still in its infancy, some limited data suggests that postbiotics may be an integral part of a healthy digestive system.

With the swift pace of buzz-worthy nutrition topics constantly moving onward, it is no wonder that people still confuse probiotics and prebiotics. Growing use of the postbiotic terminology is bound to raise even more questions, so let’s backtrack and dive into a brief refresher on the other two -biotics.

Prebiotics: 

Prebiotics are substances that usually come from carbohydrates, like insoluble fiber (the form of fiber that your body cannot break down or digest). Prebiotics are often considered the food for probiotics. As such, these carbohydrates can help support gut and general health by providing an energy source for the healthy population of beneficial bacteria already living in your gastrointestinal tract. Prebiotic consumption is also associated with improved immune function and treatment of gastrointestinal disorders like irritable bowel syndrome (IBS) and Crohn’s disease, although the data is inconclusive. Like probiotics, you can consume prebiotics in many forms. The gut-healthy fiber found in dark leafy greens such as kale and the inulin found in fresh chicory roots are examples of prebiotic food sources. Prebiotics can also be purchased over the counter and taken as a pill or powder. 

Probiotics:

Probiotics are an abundant population of healthy bacteria that are  plentiful in specific foods and supplements. Consuming probiotics can help maintain the population of gut bacteria that help produce beneficial metabolites.  Amino acids, vitamins, and other health-promoting substances produced by good gut bacteria are all examples of metabolites. Like prebiotics, probiotics have also helped treat gastrointestinal disorders like IBS and lactose intolerance. Again, more research needs to be done in this area to confirm the widespread applicability of these treatments, but the initial data is encouraging. The most common probiotics are Lactobacillus and Bifidobacterium. These probiotics are abundant in foods like tempeh, kefir, pickles, and sauerkraut. You may also take probiotics in a supplement form, often as a pill, powder, or liquid. It is possible to take a supplement that contains both prebiotics and probiotics. These supplements are known as synbiotics. 

Now that we’ve covered some basics of pre and probiotics , we’re ready to dive into our main topic: postbiotics. While gut health experts have known about postbiotics for years, their application and definition remain somewhat vague. According to registered dietitian Mindy Hermann, postbiotics are “bioactive compounds produced by food-grade microorganisms during the fermentation process of a food or beverage, which are ingested in the fermented product, resulting in various benefits in the gut of the host”. The process of fermenting postbiotics occurs outside of the body, allowing consumers to ingest the beneficial metabolites usually produced by probiotics directly. 

While probiotics are active, living microbes, pre and postbiotics are not. They are dead material that may also support healthy gut flora and reduce inflammation. Similar to the other two -biotics, research on postbiotics is both new and limited. Certain data suggests that postbiotics may be especially useful in supporting a healthy immune function and balancing the gut’s overall microbiome. Food sources of postbiotics include any actively fermented food, including yogurt, pickles, tempeh, and kimchi. They also come as a supplement in pill or powder form. 

While not all supplements will be great for everyone, they can certainly be a healthy addition to a well-rounded and balanced diet. For those incorporating supplements to treat specific medical conditions, it is important to consult your health care provider before adding it to your diet. 

It is also a good idea to thoroughly research any supplement before purchasing it to ensure its safety and efficacy. The supplement market is loosely regulated in America and even less so outside of the country. Specific product certifications such as non-GMO, organic, and third-party testing are good places to start. If supplements are out of budget or simply not your thing, check your local grocery store for naturally pre, pro, and postbiotic-containing foods such as yogurt, pickles, and tempeh. Not sure where to start? Try this awesome SuperFood Tempeh Burger with pickled carrots to help kick start your gut health journey on a high note!

References:

Cargill Inc. (n.d.). Whats the difference? Prebiotics, Probiotics, & Postbiotics Infographic. Epicor. Retrieved March 18, 2021, from https://www.cargill.com/doc/1432181526178/epicor-infographic.pdf

Davani-Davari, D., Negahdaripour, M., Karimzadeh, I., Seifan, M., Mohkam, M., Masoumi, S., Berenjian, A., & Ghasemi, Y. (2019). Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications. Foods, 8(3), 92. https://doi.org/10.3390/foods8030092

Hermann, M. (2020, July). Discover the World of Postbiotics – Today’s Dietitian Magazine. Today’s Dietitian. https://www.todaysdietitian.com/newarchives/JJ20p20.shtml

Lewis, S. (2020, September 9). Probiotics and Prebiotics: What’s the Difference? Healthline. https://www.healthline.com/nutrition/probiotics-and-prebiotics#bottom-line

Probiotics: What is it, Benefits, Side Effects, Food & Types. (n.d.). Cleveland Clinic. Retrieved March 18, 2021, from https://my.clevelandclinic.org/health/articles/14598-probioticsShiffer, E., & Shiffer, E. (2020, September 17). Should You Take This Trendy Supplement For Gut Health? Runner’s World. https://www.runnersworld.com/nutrition-weight-loss/a33824034/what-are-postbiotics/