Tag Archives: health

Three Things Thursday: When to Drink Nuun

By Vishal Patel

When you work at Hydration HQ there are two questions you get asked, a lot.

1. How much Nuun should I drink? (Answered here)

2. When should I drink Nuun?

Just like all nutritional needs, your personal optimal usage will depend on a variety of factors such as frequency of your activity, the duration of your activity, environmental factors, and fitness.  However, there are still three specific times that we recommend drinking Nuun: before training, during training, and after training.

3 reasons to drink Nuun before your training:

  1. Zero-sugar, no artificial flavors/colors eliminates many pre-race stomach issues, and avoids glucose spikes.
  2. High, complete electrolyte profile (Na, K, Mg, Ca, + Na Bicarbonate) helps keep muscles hydrated prior to exercise.
  3. Electrolyte based water can help retain fluid, and keep electrolytes flowing within bloodstream – plain water can often flush such critical nutrients out of your system.

 

 

 3 reasons to drink Nuun during your training:

  1. Separating nutrition & hydration – Nuun’s low calorie, zero sugar products allows athletes to use alternate products for their caloric needs.
  2. Zero-sugar, low calorie decreases the occurrence of overconsumption of calories (from fluids)
  3. Optimal electrolyte profile helps the athlete replace nutrients lost via sweat, for example Sodium Bicarbonate can help buffer lactic acid, and delay onset of fatigue.

 3 reasons to drink Nuun after your training:

  1. Replenish lost fluids and electrolytes helps restore energy levels to get you ready for the next workout.
  2. Research has shown that caffeine helps the recovery process by re-generating glycogen (stored fuel) – try our caffeine enhanced Cherry Limeade!
  3. Promotes post-exercise fluid intake – without sacrificing added calories.

As a general rule of thumb: drink towards thirst (without exceeding 20 oz per hour), when exercising longer than 90 minutes, look to take in some sort of carbohydrate rich energy source (gels, chews, bars, etc.), and be sure to replenish lost fluids post-workout.

Ten Things Tuesday: Water & Your Body

By Vishal Patel          

Consuming an adequate amount of water every day can serve many roles in keeping your body functioning properly. Here at the top 10 things that water does to keep your body healthy and functioning:

Nuunbassador Kevin always keeps a bottle of water and a Nuun tab by his side to make sure he stays hydrated.

Nuunbassador Kevin always keeps a bottle of water and a Nuun tab by his side to make sure he stays hydrated.

10 Roles Water plays in Your Body

  1. Lubricates joints & cushions organs and tissues
  2. Helps digest food – through saliva, water helps absorb nutrients
  3. Transports Glucose, Oxygen, Fats and other nutrients to working muscles
  4. Muscle Glycogen contains a significant amount of water
  5. Diverts metabolic by-products (CO2 + Lactic Acid)
  6. Eliminates waste through urine
  7. Releases heat through sweat
  8. Serves as a coolant in extreme weather conditions
  9. 2/3 of your BODY is Water!
  10. You Can’t Live Without It!! Well sort of, you can’t go about three days without water

The easiest way start taking the right steps towards a healthy lifestyle is just to simply drink more water. Consider replacing sugary soft drinks and fruit juices, with plain water, or try Nuun All Day!

Before and after a long run, make the most of your water by adding Nuun to replenish electrolytes lost through sweat.

Before and after a long run, make the most of your water by adding Nuun to replenish electrolytes lost through sweat.

Reminder: If you’re not sure how much you should be drinking per day for optimal healthy, check out some of our other recent blogs:

Winter Hydration for Health

Winter Hydration for Athletes

Electrolytes & Hydration

Hydration Basics (Take a Sweat Test!)

Additional Resources:
1. Clark, N. (2008). Sports nutrition guidebook. 4th  ed., Champaign, IL: Human Kinetics.
2. Ryan, M. (2012).  Sports nutrition for endurance athletes. 3rd ed. Boulder, CO: VeloPress
3. Fink, H.H, Burgoon, L.A, Mikesky, A.E. (2009). Practical applications in sports nutrition. 2nd ed., pp 220-254. Sudbury, MA: Jones and Bartlett Publishers, LLC.
4. IOM DRI’s for Water: http://www.iom.edu/~/media/Files/Activity%20Files/Nutrition/DRIs/DRI_Electrolytes_Water.pdf

Winter Hydration for Health

By Vishal Patel

We can’t stress enough how important it is to pay attention to your hydration status.  Not just in the winter months, but throughout the year! Taking in the right amount of fluids is not just important for athletes, but for everyone who wants to feel healthy and at their best.

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How much should I drink to stay healthy?

We wrote a blog post a couple months back addressing fluid intake among children. The study highlighted in the blog pointed out that children have an alarmingly low intake of fluids, but the same can be said in regards to adults! The Institute of Medicine (IOM) states that healthy males should intake about 115 ounces of water per day, and healthy women should aim for about 104 ounces of water per day (2). These recommendations don’t change just because it’s colder outside, and in fact cold weather can dehydrate you more quickly than more mild temperatures.

We recommend that you track your fluid intake at least a few days per week to monitor how close you’re getting to the average goal.

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Why is hydration so important even when I’m not active?

Drinking enough water or healthy beverages can contribute greatly to your overall health. Water can help speed up absorption of many nutrients. It can also help boost your immune system, which is crucial during the winter months. It can prevent any decreases in energy, and there is strong evidence indicating water can help decrease the risk of many chronic diseases (1).

Water can be boring, so one up your water with Nuun!

It can be difficult to find a drink that is truly healthy, and that provides essential nutrients without the sugars. And we know as well as you do, water can get boring.

Nuun has 3 different products to help you stay hydrated day in and day out, whether it’s a long day on the bike or in the office.

Nuun Active Hydration, our flagship product, is best for pre, during, and post-sports and intense activity. But when your electrolytes are topped off – or for health reasons – sometimes you want fewer electrolytes and more essential vitamins and minerals.

So what’s the best healthy hydration choice for a long day of travel, meetings, or between training sessions when you want fluids but don’t need electrolytes?

Nuun IS Hydration – Nuun All Day

How does All Day differ from out Active Hydration Line?

  • Nuun All Day contains 18 all-natural vitamins and minerals
  • With a minimal emphasis on electrolytes, All Day contains an optimal blend of Vitamins A, B, C, D, E as well as, Potassium, Calcium, Magnesium, and Zinc.
  • Sweetened with all-natural Stevia, All Day yields a mere 7 calories per serving!

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Nuun’s Healthy Hydration Tips:

  • Keep a water bottle in your car, at your desk, etc – Easy reminder to drink up!
  • Aim for 12-16 oz of water during meals
  • Try NUUN All Day Grapefruit Orange instead of OJ in the mornings!
  • Drink 10-12 oz of water first thing in the morning – body gets slightly dehydrated during sleep
  • Be sure to re-hydrate with NUUN after long days of travel!
  • Monitor urine color – Best indicator on whether or not you are drinking enough, or too much; color should be pale, not clear or overly yellow
  • Don’t force the habit, let an increase in fluid consumption come naturally
Additional Resources:
1. Popkin B, D’Anci K, Rosenberg I. Water, hydration and health. Nutr Review 2010. August; 68(8) 439-458.
2. Institute of Medcine, DRI’s for Water: http://www.iom.edu/~/media/Files/Activity%20Files/Nutrition/DRIs/DRI_Electrolytes_Water.pdf

Health & Wellness Series: Sugar

Hydration is important for health, and if you’re reading the Nuun Blog we’re pretty sure you agree. But hydration plays a vital role in so many aspects of health, and how you hydrate, or with what, can affect your body and how you feel in many ways. Over the next several weeks we will be addressing a variety of hydration-related health & wellness topics on our blog.  Our in-house sports nutritionist Nuunie Vishal has a B.S. in Nutritional Sciences with an emphasis on Nutrition & Wellness from Iowa State University and holds certifications from the National Academy of Sports Medicine (NASP) as a Fitness Nutrition Specialist (FNS), and from the Road runners Club of America as a Distance Running Coach (CRC). Through his involvement in athletics and research at Iowa State University, Vishal has obtained a vast knowledge of topics relating to sports nutrition, and he has kindly offered to share his insights with fellow Nuunies!

Stay tuned for future topics, and let us know if you have any requests in the comments section.

SUGAR & HYDRATION

Well, it’s no secret that sugar and its consumption has been a hot button topic among both consumers and the media. All are in agreement that the amount of sugar we consume in daily foods is shocking! With the inclusion of sugar in so many frequently used items, the intake of sugar has increased steadily over the years, now reaching its highest levels ever (2,3,9). While we are now aware of the sugar over-consumption epidemic and how unhealthy it is, sugar is still present in a variety of foods in surprising amounts. With so much information about the drawbacks of sugar over consumption, Nuun offers a sugar-free alternative to help you stay hydrated!  In a world full of foods and drinks with added sugar, as well as, information, Nuun is leading the way in sugar free sports drinks that allow you to stay healthy and hydrated without the use of sugar.

Before we talk about the sugar-sweetened beverages many of us are familiar with, let’s talk about sugar itself. While we could spend a lot of time discussing the different kinds of sugar, it’s important to remember not all sugars are created equal; in fact, some sugars are essential to a healthy and balanced diet. Two such sugars are:

  • Naturally occurring lactose (milk sugar)
  • Naturally occurring fructose (fruit sugar)

These sugars are much different from added sugars and are necessary for healthy living and proper body functions.  So rest assured that there are good sugars when reading a nutritional fact panel of dairy or fruit items.

Now that we know there are ‘good’ sugars present in healthy foods, lets discuss the term ‘added sugars’ and how that might relate to you. Added sugar refers to any sugars or caloric sweeteners that are added to foods or beverages during production or preparation. Companies that use these ingredients are not necessarily required to indicate the actual amount of added sugar they include in their products, leading many consumers to believe they are ingesting something relatively healthy or sugar free. Examples of key sources of added sugar that you should look out for on ingredient panels are:

  • High fructose corn syrup
  • Fruit juice concentrate
  • Invert/malt sugar
  • Molasses
  • Honey

And while the sources of added sugars are listed on the ingredients panel, the labeling of such products and their sugar content can be very different. For example, when you see a product that states ‘sugar free’ it really means that the product contains less that .5g of sugar per serving; it’s not necessarily sugar free. Also, if a product that states it has ‘reduced sugar’ or ‘less sugar’ it really means that the product contains 25% less sugar compared to a standard serving. It really is important to be able to identify added sugars in foods you are consuming so as to be aware and make educated decisions about what you are consuming.

The side effects associated with over consumption of sugar are numerous and troubling, and it is important to understand the potential harm associated with extra calories that come from added sugars. An overconsumption of added sugars can lead to an increase in dental cavities, especially in children (7,8) . It can also lead to a feeling of being full, which can affect our ability to consume the necessary nutrients in a proper and healthy meal (1,10). Added sugars are also considered an ‘empty calorie’ for its ability to provide no nutritional benefits in exchange for its capacity to provide energy for your body. Having an increased intake of added sugars can lead to a poor diet with far fewer nutrients than our body demands from us. Complications can arise from having a poor diet and should be taken very seriously. Such complications are, but not limited to (1,10,11):

  • Increased risk of developing obesity
  • Type 2 diabetes
  • Cardiovascular disease

While the statistics and information can be overwhelming or even daunting at times, making even simple changes can positively impact a person’s health. With the increased attention on America’s health, many companies are creating healthier alternatives to popular consumer items. We consider Nuun one such item.

Designed to help you stay hydrated and healthy, Nuun is your favorite sports drink without all the stuff that can bog you down. With so much information about the harm of added sugars in foods, calorie free sweeteners that are safe for consumption have become more popular as an alternative. Using a various form of these sweeteners, Nuun stands out as a leader in sugar free sports drinks by helping you stay hydrated without the extra health risks.

 

Preview: Our next posts will focus on hydration and the role it plays in our lives, whether we are active or not. We all know it’s important to stay hydrated, but do we understand why?

Additional resources.
1. Smith, T.A, Biing Hwan Lin, Jonq-Ying Lee. (2010). Taxing caloric sweetened beverages: potential effects on beverage consumption, calorie intake, and obesity. Economic Research Service.
Retrieved from: http://www.ers.usda.gov/media/138594/err100_reportsummary_1_.pdf
2. Duffey KJ, Popkin BM. Shifts in patterns and consumption of beverages between 1965 and 2002. Obesity (Silver.Spring). 2007;15(11):2739-2747.
3. Wang YC, Bleich SN, Gortmaker SL. Increasing caloric contribution from sugar-sweetened beverages and 100% fruit juices among US children and adolescents, 1988-2004. Pediatrics. 2008;121(6):e1604-e1614.
4. Nielsen SJ, Popkin BM. Changes in beverage intake between 1977 and 2001. Am.J.Prev.Med. 2004;27(3):205-210.
5. Striegel-Moore RH, Thompson D, Affenito SG, Franko DL, Obarzanek E, Barton BA, Schreiber GB, Daniels SR, Schmidt M, Crawford PB. Correlates of beverage intake in adolescent girls: the National Heart, Lung, and Blood Institute Growth and Health Study. J.Pediatr. 2006;148(2):183-187.
6. Division of Nutrition, Physical Activity, and Obesity. Physical activity for a healthy weight. Centers for Disease Control and Prevention; Available from http://www.cdc.gov/nccdphp/dnpa/healthyweight/physical_activity/index.htm.
7. Marshall TA, Levy SM, Broffitt B, Warren JJ, Eichenberger-Gilmore JM, Burns TL, Stumbo PJ. (2003)  Dental caries and beverage consumption in young children. Pediatrics.112(3 Pt 1):e184-e191.
8. Sohn W, Burt BA, Sowers MR. Carbonated soft drinks and dental caries in the primary dentition. J Dent.Res. 2006;85(3):262-266.
9.  New York State Department of Health. (2009). Evidence related to sugar-sweetened beverages and health sugar sweetened beverage tool kit.
 Retrieved from: http://www.cspinet.org/new/pdf/sdtaxes_nys_soda_lit_rev.pdf
10. Ervin R.B, Kit B, Carroll M, Ogden C. (2012). Consumption of added sugar among U.S. children and adolescents, 2005-2008. National Centers of Health Statistics Data Brief. Retrived from: http://www.cdc.gov/nchs/data/databriefs/db87.pdf
11. Chen L, Appel L, Loria C, Lin P.H, Champagne, C.M, Elemer P.J, Mitchell D, Ard J.D, Batch B, Svetkey L, Caballero B. (2009). Reduction in consumption of sugar-sweetneed beverages is associated with weight loss: the PREMIER trial 1-3. Am J Clin Nutr. 89:1299-306.  Retrieved from: http://www.ncbi.nlm.nih.gov/pubmed/19339405