Seltzer, Milk, Ketchup and More

In November of 2023, Heinz created an ad that encouraged runners to use ketchup packets as a fuel source. The New York Times even wrote an entire piece on this topic. Ketchup primarily consists of tomatoes, vinegar, sugar, seasonings and sodium. Each packet of ketchup (~.3 oz) contains a significant amount of sodium; about 90 mg.
90 mg of sodium would equate to a product suited for someone with a 300 mg/oz sweat composition. Even if consumed in smaller quantities the logistics of carrying numerous ketchup packets is cumbersome for athletes. Additionally, the acid from the tomatoes may upset stomachs and GI tracts.
Composition of Ketchup: 300 mg/oz

Water is the most basic and essential fluid for hydration. It is quickly absorbed by the body and helps to replenish fluids lost through sweating and other bodily functions. It is the fluid most readily available in homes, gyms, or in public. Additionally, it is easily digestible and unlikely to cause any digestive issues for most people. However, water has zero calories and lacks electrolytes which are imperative for proper replenishment.
Composition of Water: 0 mg/oz

Don’t overthink it, seltzer is just the carbonated version of regular water. Various brands of seltzer offer a bubbly and flavored alternative to pure still water. Many use artificial sweeteners or natural flavors which can add calories or other unnecessary additives. Individuals may find the carbonation causes them to drink less than water alone as the bubbles can create a feeling of fullness or bloating. Furthermore, some individuals may experience bloating, gas, or discomfort after consuming carbonated beverages, particularly if they have pre-existing gastrointestinal conditions such as irritable bowel syndrome (IBS) or acid reflux.
Composition of Seltzer: 0 mg/oz

In the 1990s, in an effort to increase the consumption of milk in the United States, a series of “Got Milk?” ads were unleashed on the public. Over the next few decades these ads evolved and often featured a celebrity sporting a telltale milk mustache. Regardless of the opposing opinions of these ads, they got consumers thinking about the health benefits of milk and whether or not it can be used to properly hydrate. Milk contains a high percentage of water and can positively contribute to hydration. It also contains other nutrients like protein, fat, and carbohydrates, which may affect its hydration properties.

Hood, one of the most popular name brand milks, contains vitamin D, calcium, sodium, and potassium. With approximately 103 mg of electrolytes per fluid ounce, whole milk, at face value is in fact an acceptable way of replenishing electrolytes lost during a workout. Some people may experience digestive discomfort due to lactose intolerance (the sugar found in milk) or dairy proteins, making it difficult to consume the volume needed to replenish the lost electrolytes.
Composition of Milk: 103 mg/oz