很多人會覺得夏天出汗多，可以喝運動飲料補充電解質(zhì)。但也有人在大量飲用運動飲料后，感到心跳加速、身體不適。這是為什么呢？什么情況下更適合飲用運動飲料補充電解質(zhì)？美國喬治華盛頓大學米爾肯研究所公共衛(wèi)生學院急診醫(yī)生、衛(wèi)生政策與管理教授萊納·溫給出了解答。

在回答這些問題前，我們需要先了解什么是運動飲料，以及運動飲料和能量飲料的區(qū)別。

What are sports drinks? How are they different from energy drinks, and what ingredients do they each contain?
什么是運動飲料？它們與能量飲料有何不同，兩種飲料都含有哪些成分？

Dr. Leana Wen: It’s important to distinguish between sports drinks and energy drinks.
溫：區(qū)分運動飲料和能量飲料很重要。

Sports drinks are electrolyte-enhanced beverages. Their main purpose is to restore water and electrolytes that are lost during heavy exercise and sweating. They will contain electrolytes like sodium, potassium, calcium and magnesium. Many are carbohydrate-based, with added sugars like fructose, glucose and sucrose. Sometimes they contain caffeine.
運動飲料是電解質(zhì)補充飲料。主要目的是補充在劇烈運動和出汗過程中流失的水分和電解質(zhì)。運動飲料含有鈉、鉀、鈣和鎂等電解質(zhì)，碳水化合物含量通常很高，添加了果糖、葡萄糖和蔗糖等糖。有時含有咖啡因。

There are also energy drinks that are often, and unfortunately, confused with sports drinks. Energy drinks typically contain large amounts of caffeine. Many contain other legal stimulants like taurine, guarana and L-carnitine. These energy drinks could reduce fatigue and enhance performance in the short term. However, they are not sports drinks and should not be used when the purpose is to replenish electrolytes and fluids.
人們常常把運動飲料和能量飲料混淆。能量飲料通常含有大量的咖啡因。許多含有其他合法興奮劑，如牛磺酸、瓜拉納和左旋肉堿。這些能量飲料可以在短期內(nèi)緩解疲勞，有提神效果。然而，能量飲料不是運動飲料，如果僅僅為了補充電解質(zhì)和水分時，不應飲用能量飲料。

Energy drinks can be dangerous when consumed in large quantities. According to the US Centers for Disease Control and Prevention, 1,499 adolescents ages 12 to 17 went to the emergency room for an energy-drink related emergency in 2011. High amounts of caffeine can induce irregular and rapid heartbeats. Individuals may become anxious and develop sleeping problems. Those consuming energy drinks instead of sports drinks or water may become dehydrated. Also, although many ingredients in these energy drinks are marketed as being “natural,” they may be present in much larger quantities that people normally consume.
大量飲用能量飲料可能產(chǎn)生危險。美國疾病控制和預防中心數(shù)據(jù)顯示，2011年，1499名12至17歲的青少年因能量飲料相關緊急情況前往急診室。大量的咖啡因會導致心律不齊和心跳加快?？赡軙е陆箲]并出現(xiàn)睡眠問題。用能量飲料代替運動飲料或水飲用，可能導致脫水。此外，盡管能量飲料中的許多成分被宣稱是“天然”的，但它們的含量可能比人們平常的攝入量大得多。

The American Academy of Pediatrics recommends that children and adolescents do not use energy drinks.
美國兒科學會建議兒童和青少年不要飲用能量飲料。

CNN: Is it good to have caffeine in a sports drink, and how much is too much?
美國有線電視新聞網(wǎng)：在運動飲料中加入咖啡因好嗎？多少才算太多？

Wen: The primarily reason for using a sports drink is to replenish electrolytes and fluids. Caffeine does not have a role in replenishing electrolytes, and in fact is a diuretic that leads to more fluid being lost, so in general, I would advise to stay away from sports drinks that have caffeine.
溫：飲用運動飲料的主要原因是為了補充電解質(zhì)和水分?？Х纫蛟谘a充電解質(zhì)方面沒有作用，事實上它是一種利尿劑，會導致更多的水分流失，所以總的來說，我建議遠離含有咖啡因的運動飲料。

Some adult athletes may choose drinks with caffeine as an added boost to their performance. If so, they should be aware of the risk and of exactly how much they are using. Caffeine is a stimulant that can increase heart rate and have adverse effects on performance, too. It also has addictive potential. 
一些成年運動員可能會選擇含有咖啡因的飲料來提高狀態(tài)。如果是這樣的話，他們應該意識到風險以及他們到底飲用了多少?？Х纫蚴且环N興奮劑，可以提高心率，也會對人的狀態(tài)產(chǎn)生不利影響，還可能導致成癮性。

The negative impacts of caffeine are even more profound when it comes to young people. The American Academy of Pediatrics recommends that children under 12 do not consume any caffeine. Children ages 12 to 18 should not exceed 100 milligrams of caffeine every day.
咖啡因?qū)δ贻p人的負面影響更為深遠。美國兒科學會建議12歲以下的兒童不要攝入任何咖啡因。12至18歲的兒童每天攝入的咖啡因不應超過100毫克。

Parents should keep in mind that there are other beverages that contain caffeine, including coffee and many sodas, and that many sports drinks contain very high levels of caffeine that would far exceed the daily recommended amount. Given that sports drinks really are intended to replace electrolytes and not to be used as a stimulant, it’s best for children to avoid sports drinks with added caffeine.
家長們應該記住，還有其他飲料含有咖啡因，包括咖啡和許多蘇打水，許多運動飲料含有非常高水平的咖啡因，遠遠超過每日推薦量?？紤]到運動飲料主要功能是補充電解質(zhì)，而不是用作興奮劑，兒童最好避免飲用添加咖啡因的運動飲料。

CNN: Who needs sports drinks, and who should stay away?
美國有線電視新聞網(wǎng)：誰需要運動飲料，誰應該遠離？

Wen: Most people do not need sports drinks. Water is sufficient for hydration, and the food people eat will usually contain the electrolytes they need. Athletes engaging in mild to moderate activity and children playing on the playground or engaging in recreational after-school sports generally do not need additional electrolyte replacement drinks.
溫：大多數(shù)人不需要飲用運動飲料。喝水補充水分就足夠了，平時攝入的食物通常也含有人體所需的電解質(zhì)。從事輕度至中度活動的運動員、在操場上玩耍或從事娛樂性課后運動的兒童通常不需要額外的電解質(zhì)補充飲料。

If it’s hot outside, they need to be drinking lots of water before, during and after exercise. They can also aim to eat foods packed with nutrients and electrolytes. Some examples include watermelon, milk, cheese, bananas, coconut water and avocados. If they are engaging in heavier activity for longer, they could also eat a snack of salted nuts.
如果外面很熱，他們需要在運動前、運動中和運動后大量喝水。還可以吃富含營養(yǎng)和電解質(zhì)的食物，例如西瓜、牛奶、奶酪、香蕉、椰子水和鱷梨。如果長時間從事重體力活動，也可以吃一些咸堅果零食。

Individuals who should consider sports drinks are athletes who are doing vigorous exercise for at least an hour or longer. Whether they need it depends on the climate, type and intensity of exercise, and whether they are prone to sweat heavily.
進行至少一小時或更長時間劇烈運動的運動員，應該考慮飲用運動飲料。具體取決于氣候、運動類型和強度，以及是否容易出汗。

來源：CNN
編輯：董靜