In the world of health and fitness there are many choices, including a multitude of different sports drinks. But do you really need one? In this article Registered Dietitian Nutritionist Grace Scarborough gives you a short & simple walk-through on the basics of sports drinks.
What are sports drinks?
Unlike most beverages, sports drinks are traditionally designed with specific goals. In general, sports drinks are used for one of three reasons: to replenish electrolytes, provide fuel, or prevent dehydration. (1) Although the uses sound the same, each is unique. The timing of consumption can also affect the intended use.
What is the difference between sports drinks and energy drinks?
Although sports drinks and energy drinks can be marketed similarly, they are indeed different products. The intended use of an energy drink is a stimulant for mental alertness, energy, and physical performance. Energy drinks generally contain high levels of caffeine, taurine, glucuronolactone, guarana, and B vitamins. (2) Carbohydrates or sugar may also be added to energy drinks. While the added sugar in energy drinks may be significant, it is usually not adequate for replenishing energy stores. In most cases, carbohydrates or sugar are likely added in energy drinks for flavor not performance. In contrast, sports drinks are made of three basic components: fluid, carbohydrates, and electrolytes. Each ingredient is added to aid with a specific goal.
Why is sugar added to sports drinks?
The body’s preferred source of energy, especially during exercise, is carbohydrates. Carbohydrates, usually in the form of glucose, sucrose, or fructose, are added to sports drinks to help replenish energy. (3) Unlike energy drinks, this addition is intentional to improve performance.
Why is sodium added to sports drinks?
During exercise, electrolytes are lost in sweat. The main electrolyte lost in sweat is sodium. Other electrolytes, including potassium, are lost in sweat too, but to a lesser extent. The amount of sodium lost can vary significantly between athletes. (4) Factors that affect the amount of lost sweat, and therefore sodium, include exercise intensity, clothing, heat and/or humidity, and genetics.
What is the general recommendation for sports drinks?
Most people do not need a sports drink. (5) The recommendation is that sports drinks are generally unnecessary when exercising for less than an hour. However, the higher the intensity, the more likely a sports drink will provide benefits. Sports drinks can help reduce the risk of dehydration. Dehydration results in a decreased performance. The carbohydrates in sports drinks have also been shown to minimize the depletion of muscle glycogen levels, which can also help improve athletic performance. (5) Sports drinks may be particularly useful when exercise is completed at a high intensity, for a long period of time and/or performed in a hot or humid environment. (5) In summary, sports drinks should not be a daily or regular beverage for most people, except for athletes (including recreational athletes who regularly engage in high intensity activities).
Takeaway
Sports drinks are often misunderstood and misused. When used properly they can help aid in improving athletic performance. However, when used improperly sports drinks can be damaging to health because of the added sugar and sodium. Just like most things, an individualized approach is best! If you are unsure what is best for you, talk to your dietitian or doctor. To learn more, stay tuned to Snow Personal Training!
Written by Grace Scarborough, RDN, CD
Editor-in-Chief - Snow Personal Training
References
1. Godek SF, Peduzzi C, Burkholder R, Condon S, Dorshimer G, Bartolozzi AR. Sweat Rates, Sweat Sodium Concentrations, and Sodium Losses in 3 Groups of Ultramarathoners. J Athl Train. 2010;45(1):51-58.
2. Convertino VA. Blood volume: its adaptation to endurance training. Med Sci Sports Exerc. 1991;23(12):1338-1348.
3. Karp JR, Johnston JD, Tecklenburg S, Mickleborough TD, Fly AD, Stager JM. Chocolate milk as a post-exercise recovery aid. Int J Sport Nutr Exerc Metab. 2006;16(1):78-91.
4. American College of Sports Medicine, Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, et al. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. 2007;39(2):377-390.
5. Shirreffs SM, Maughan RJ. Rehydration and recovery of fluid balance after exercise. Exerc Sport Sci Rev. 2000;28(1):27-32.
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