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As the temperatures in Central Texas heat up, many of us find ourselves reaching for a cool drink to stay hydrated. When is it appropriate to grab a sports or electrolyte drink, and when is it best to go with water? Rhonda Mangum, FNP, helps us understand what the best drinks are for hydration.

What Are Sports Drinks? 

Sports drinks are popular, sugary drinks that contain ingredients that claim to aid the body’s efforts at replenishing hydration. Sports drinks contain sugar as carbohydrates, like glucose, high-fructose corn syrup and sucrose. These sugars are meant to help the body hydrate and give the drinks their sweet flavor. Sports drinks also contain a small amount of sodium and electrolytes. “While it is used to improve taste, sodium also aids in fluid retention and absorption,” adds Nurse Mangum. Electrolytes help the body absorb water—a dehydrated body often lacks necessary electrolytes which can inhibit nerve and muscle function.

Sports drinks should encourage voluntary fluid consumption, stimulate rapid fluid absorption, supply carbohydrates for improved performance, augment physiological response, and speed rehydration. They should also be isotonic, meaning they’re in balance with the body’s fluids.

Our bodies respond very quickly to the ingestion of fluids. A person may stop drinking due to the disappearance of thirst, before rehydration takes place. This is why sports drinks can offer benefits that plain water alone cannot. Sports drinks have the appropriate balance of energy and electrolytes that will encourage rehydration to happen quickly, and are less likely to be discarded prematurely.

Sports drinks were designed for those performing intense physical activity. In fact, the original sports drink, Gatorade, was developed to help replenish carbohydrates and electrolytes in high-intensity athletes at the University of Florida in 1965. Over the years, doctors have often recommended Gatorade for people who are suffering from mild dehydration due to diarrhea or the flu to help replenish the body of important lost elements.

Is It Smart To Consume Sports Drinks?

Studies show sports drinks can help adult athletes hydrate, but there is a lack of evidence supporting the same results in children. For children who are exercising or playing sports, providing sports drinks like Gatorade could be helpful in replenishing fluid and electrolytes, but there’s no concrete evidence that proves these drinks are helpful. Nurse Rhonda says that “Sports drinks may encourage children to drink more liquid because of their sweet flavor and bright colors—in that way, sports beverages may help children hydrate more than standard water when exercising,” adding, “For children and adults simply spending time outdoors without exerting much energy, electrolytes aren’t necessary, so you can stick to water instead of Gatorade.”

How Does Soda Play In?

It’s important to note that other popular sugary drinks, like sodas, are not recommended for hydration. “While kids may be more likely to drink soda than water, studies show that sodas actually worsen dehydration,” adds Nurse Mangum.

Let’s Not Water Down the Facts: Why is H2O So Important?

Proper hydration can help improve sleep quality, brain functions and boost your energy and mood. Besides being the best way to hydrate, water has other positive effects on the body. Water has no calories, so it can also help manage body weight and reduce intake of calories and sugar. In contrast, there are 138 calories in a single can of Coke and 80 calories in one 12-ounce bottle of Gatorade.

According to Nurse Rhonda, “Fluids should be consumed with most exercise, especially if it is strenuous/fatiguing. Generally intake is adequate if thirst is quenched. Non-caffeinated sports drinks are “safe” but could be considered “unhealthy” if the calorie content is excessive. Usually, this will not be an issue with regular exercise as calorie intake and expenditure will be balanced out.”

“We should consider our activity level when we determine which drinks we should consume to replace our fluids. If we are exerting ourselves by exercising or doing yard work, electrolyte replacement drinks are a good option. However, if we are not exerting ourselves we really only need water for replacement.”

What about other drinks, such as soda? According to Nurse Rhonda, “Soda does not replenish fluids. It can actually cause more dehydration. Caffeine is a natural diuretic which means it makes more urine, causing more dehydration. Increased sugar intake also causes the cells to make more urine, causing dehydration. Artificial sweeteners affect our hydration level negatively.”

Signs of Dehydration

Symptoms of dehydration in adults and children include:

• Feeling thirsty
• Dark yellow, strong-smelling urine
• Urinating less often than usual
• Feeling dizzy, lightheaded and/or tired
• Dry mouth and tongue and cracked lips

1 National Library of Medicine

2 Healthline

The Bottom Line

“Save your money and drink water,” said Nurse Rhonda. Water should be the primary hydration source for children and adults. Sports drinks should only be used during times of high intensity and prolonged athletic events or if it is the only way to get your child to consume enough fluids.

If you have any questions about hydration during exercise, please make sure to consult your Coryell Health primary care provider. 

Are lumps the only symptom of breast cancer? The short answer is no. Make sure you’re familiar with some of the other common, less talked-about signs of breast cancer that might alert you to the disease earlier, enabling faster treatment and a higher likelihood of treatment success. Keep your eyes out for a change in breast or nipple shape, new dimples in the skin on your chest, or new pain or redness of the skin. Coryell’s mammography services offer the latest technology and the most in-depth screenings to help you have peace of mind. Plus, when you schedule your appointment, we can get you in just days later. (254) 248-6238

For students and adults who have trouble focusing, the fidget spinner promised increased rates of attention and a higher likelihood of staying on task. But do fidget toys, like fidget spinners, actually provide any benefits for users? 

What Is A Fidget Toy

The objects reached the height of their popularity in 2017, but the idea for “fidget toys” has existed much longer. The toys largely gained traction due to their popularity on social media, becoming staples inside and outside the classroom setting. The most recognizable fidget toy, the fidget spinner, is usually flat, with two to three “legs” that rotate around the center of the object, but fidget toys take on many shapes and sizes. Fidget toys are promoted to help those who have trouble focusing, want to relieve nervous energy or anxiety, and retailers specifically advertise these toys to parents of children who have ADHD and autism.

Why Are Fidget Toys Popular?

Around 6 million U.S. children are diagnosed with ADHD. ADHD, or attention deficit hyperactivity disorder, manifests in symptoms that include the inability to focus, impulsivity and hyperactivity. Some small-scale studies have shown a correlation between higher levels of movement or fidgeting and increased rates of attention in children with ADHD. Studies like this have led to the rapid acceptance of fidget spinners, especially among parents of children with ADHD or other attention disorders, as a method of minimizing distraction. 

Do Fidget Toys Help Users Focus?

It’s important to note there is a lack of peer-reviewed evidence proving the legitimacy of fidget spinners and other toys—before we can prove fidget spinners are effective, more studies need to be conducted. The studies that have been done have produced mixed results. Some studies have shown immediate helpfulness, followed by an attention drop-off in children using fidget toys in a classroom setting.

It’s important to note that, though once popular in classrooms across the country, fidget spinners have been banned by many schools, from the elementary to high school levels. Teachers, administrators and parents claim these toys cause further distraction among students and actually prevent children from focusing on class work instead of encouraging it. 

While there’s not a wealth of proven, tested information on the validity of fidget toys, it may be worth trying one out for yourself or your child at home. Talk to your Coryell Health family medicine physician for more information about fidget toys, or reach out to them today to learn more about studied, verified tools or medications to increase rates of attention in children and adults.

Do you have unused or expired medications sitting around your home? Your medications could be harmful to your loved ones, and it’s a good idea to clean out your medicine cabinet often to prevent misuse of drugs. Check your medication for specific instructions (some medications need to be flushed down a toilet or sink) or check out this article from the Federal Drug Administration for more information and to find a drug take-back site near you. bit.ly/3mW4JHa 

If you’re recovering from an illness, accident or surgery, you may need occupational therapy. This month is occupational therapy month and we’re highlighting the occupational therapy services at Coryell Health. Our amazing team works with patients so that daily tasks, like eating, bathing and getting dressed, aren’t just within reach, but can be easy again. Take your life back by starting your therapy journey at Coryell now. For more information, check out our website at www.coryellhealth.org/rehab.

In celebration of Social Work month, Coryell Health recognized David Myers EdD, LCSW-S, Lindsey Lee LMSW, Sheila Roedler LBSW, and Andrea Johnson LMSW. The compassion, collaboration, and amount of heart that these individuals have is amazing! We are so thankful to have them as part of our Coryell Health team.

Are you feeling anxious, nervous or overwhelmed? We’ve all been there. A deadline at work, financial strains and fights with family or friends can all cause stress that can sometimes feel debilitating. There are several methods of stress management that doctors and mental health professionals recommend, and successful strategies differ from person to person. There’s one method that costs less than $10, can be carried in your purse or briefcase and is helpful for adults and children. Have you tried using a stress ball to reduce your nerves? 

What Is Stress

Stress is any type of change that “causes physical, emotional or psychological strain” on your body. This strain may manifest in a headache, muscle tension, fatigue, chest pain or sleep problems. You may notice your mood shifting as well—are you more irritable than usual, unmotivated or restless? These are all symptoms that may indicate you’re experiencing stress. 

You can’t avoid stress completely, but you can manage it more effectively to reduce uncomfortable symptoms, minimizing its impact on your daily life. Stress balls might be an option for you to help manage symptoms of minor stresses. 

What Are Stress Balls?

Stress balls are small toys filled with rubber, gel, foam or other objects meant to create a “squishy” texture that allows for the holder to squeeze, twist or manipulate the ball. Stress balls were created to give people an outlet for their anxiety, and studies show they can work. What makes them effective? Squeezing the toy gives your body the chance to release some of that pent-up pressure in a tangible way. Your muscles contract and release in your hand and arm, freeing some of the strain held throughout the rest of your body into the object in your hand, forcing you to relax. Stress balls can also distract your mind away from your stress, so you’re not focusing on the cause of your anxiety. 

How Should I Use Stress Balls?

There are several ways you can use your stress ball to manage your symptoms.

1. Place the stress ball on a hard, flat surface and roll the ball, curling your fingers into it as you rotate it across the surface. Squeeze the foam tightly for a few seconds before releasing it. Repeat as necessary.

2. Place the ball between your hands while your arms are extended vertically into the air, squeeze the ball for a few seconds, then relax. Repeat as necessary. 

3. Probably the most straightforward technique, grab the ball in your hand as you walk or sit at your desk and simply squeeze it tightly for several seconds. Repeat as needed.

Other Uses of Stress Balls

Stress balls aren’t just used to alleviate anxiety. For people suffering from arthritis, stress balls are an option to try and reduce inflammation in the hands and wrists. Moving your muscles and exercising are recommended to help reduce the pain associated with the condition. For patients undergoing physical therapy treatments, stress balls provide rehabilitation and exercises that can strengthen the muscles in their hands, wrists or arms. Stress balls can also be used by patients receiving cancer treatments to maintain muscle strength during chemotherapy.  

For less than a fast food meal, you can try out a stress ball yourself. If you’re still having trouble managing your stress levels, talk to your Coryell Health primary care provider about lifestyle changes you can make to boost your mood and reduce your day-to-day tension.

Introducing Dr. James Townson

At Coryell Health, we pride ourselves on our approach to healthcare. We practice big city medicine—using the latest technologies and practicing the best in medicine—while we also provide small town care that focuses on personalized medicine you won’t find at a clinic where you’re just another number. It’s doctors like James Townson Jr., DPM, who make that possible. Dr. Townson is Board Certified by the American Board of Foot and Ankle Surgery and has over 10 years of experience treating patients and working in healthcare. Dr. Townson is excited to bring his expertise to our clinic. Join us in welcoming Dr. Townson to the team!