Are Sport Drinks Healthy? - 2023, CrossFitWereld

Are Sport Drinks Healthy
Can sports drinks replace water? –

In short, no.
“Sipping on a sports drink can be beneficial in the situations above, but that doesn’t mean the majority of your hydration needs to include added sugar and electrolytes,” says Willingham.
If you’re exercising for less than an hour, Willingham says its fine to skip the sports drink altogether and simply opt for sipping on water as you feel thirsty.
“Sports drinks are meant to improve exercise performance and physiology, but they’re not a healthy replacement for the water you drink throughout the day,” adds Willingham.
Although sports drinks are primarily water, they also contain sugar — an added source of calories — and don’t contain any of the nutrients needed to support your overall health, such as fiber and protein.
If you do find yourself opting for sports drinks when you’re not exercising or when you’re sick, Willingham points out that there are zero-calorie and low-sugar alternatives that can help you rehydrate and/or replenish electrolytes without the added calories from sugar.
“Zero-calorie/low-sugar sports drinks are also a great alternative for individuals who are prediabetic or diabetic and need to avoid the blood sugar spikes that full-sugar sports drinks can cause,” adds Willingham.
On the flipside, however, the fast-digesting carbs found in a sports drink could benefit a person who is diabetic and looking for a way to treat low blood sugar.
Additionally, Willingham points out that your diet can help you prepare for losing electrolytes or replenish electrolytes.
If you know you’re going to be sweating a lot, consider adding the following to your pre-workout meal:

Lightly salted foods, like nuts, pretzels and trail mix
Potassium-rich foods, such as bananas and dark leafy greens
Sources of magnesium and calcium, including peanut butter, seeds, milk and yogurt

Stay up-to-date
By signing up, you will receive our newsletter with articles, videos, health tips and more.
Please Enter Email
Please Enter Valid Email

: Sports Drinks Vs. Water: When Is One a Better Option Over the Other?

Is it OK to drink sports drinks everyday?

Sports Drinks and Health – Research has shown benefit of sports drinks in adult athletes (though not conclusive as some studies show no benefit), but research in children is lacking. Children sweat at highly variable rates, so it is more difficult to establish an amount of exercise time that the drinks may be useful.

However, with monitoring by coaches or parents, providing these drinks to children and adolescents who are exercising vigorously for more than 60 minutes may help to prevent dehydration. For children who are engaged in routine or play-based physical activity, these drinks are usually unnecessary. Estimates show that sports drinks comprise about 26% of total sugar-sweetened beverage intake in adolescents.

Sports drinks contain less sugar than soda and energy drinks, but still contain simple sugars. For example, a nutritional comparison shows that a 12-ounce cola drink contains about 39 grams of sugar, compared with 21 grams of sugar in a popular sports drinks.

A study following more than 4,100 females and 3,400 males for 7 years as part of the Growing Up Today Study II found that the more frequently sports beverages were consumed, the greater the association with an increased body mass index leading to overweight/obesity, especially in boys. The authors cited endorsements of the drinks by sports celebrities as a strong influencer in young male athletes. The drinks may also be perceived as healthy because they are allowed to be sold in schools and sporting events, so may be consumed in excess.

Are sports drinks healthier than water?

Can Sports Drinks Be Harmful? – Most people don’t need sports drinks, says Vasanti Malik, a doctor of science and an assistant professor of nutritional sciences at the University of Toronto. “Hydration can be accomplished with water, and electrolytes can be replenished by consuming a diet rich in whole foods that naturally contain electrolytes,” Malik explains.

Water is a healthier choice — especially when you aren’t doing an intense workout or exercising on a hot, humid day — because the added sugars and calories in sports drinks are associated with a higher risk of developing and experiencing complications from conditions like obesity and type 2 diabetes, she adds.

And a study published in March 2019 in Circulation found that consumption of sports drinks and other sugar-sweetened beverages like soda is associated with a higher risk of total mortality, especially from cardiovascular disease and, to a lesser degree, cancer.

Is it safe to drink electrolytes every day?

Frequently Asked Questions –

Is it OK to drink electrolytes every day? You can drink electrolytes every day (or choose to consume a supplement instead). This is especially necessary if you exercise and/or sweat often. Electrolytes will help replace minerals, such as sodium, magnesium, and potassium, that are lost when you sweat or get sick. If you choose to consume a sports drink each day, be sure to read the ingredient label to find an option with little sugar. If you lead a sedentary lifestyle, you probably do not need to add electrolytes to your diet.
Can you drink too much water with electrolytes? You can drink too much water with electrolytes. If this happens, you could experience hyponatremia, which occurs when the level of sodium in the blood is too low. When hyponatremic, your body holds on to water and this dilutes the sodium amount in the blood. To make sure you get proper amounts of hydration, daily intake should be around 15.5 cups of mixed fluids a day for men and about 11.5 cups of mixed fluids a day for women.
What are the symptoms of electrolyte imbalance? Symptoms of an electrolyte imbalance include headaches, nausea, confusion, lethargy, vomiting, and cramping, The worst symptoms are seizures, renal failure, and loss of consciousness.

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Zaidi S, Bollam R, Saleem K. Electrolytes in the icu, In: Mózsik G, Díaz-Soto G, eds. Mineral Deficiencies – Electrolyte Disturbances, Genes, Diet and Disease Interface, IntechOpen; 2021. doi:10.5772/intechopen.96957
Statista. Dollar sales sports drinks United States 2019,
Shrimanker I, Bhattarai S, Electrolytes, In: StatPearls, StatPearls Publishing; 2022.
Shrimanker I, Bhattarai S. Electrolytes, In: StatPearls, StatPearls Publishing; 2022.
American Council on Exercise. How Hydration Affects Performance,
National Institutes of Health Office of Dietary Supplements. Potassium: Fact sheet for health professionals,
Schiefermeier-Mach N, Egg S, Erler J, et al. Electrolyte intake and major food sources of sodium, potassium, calcium and magnesium among a population in western austria, Nutrients,2020;12(7):1956. doi:10.3390/nu12071956

By Jennifer Purdie, M.Ed, CPT Jennifer Purdie, M.Ed, is a certified personal trainer, freelance writer, and author of “Growth Mindset for Athletes, Coaches and Trainers.” Thanks for your feedback!

Are sports drinks actually helpful?

Introduction By Susan Moores, R.D, contributor When you’re sweating through an intense workout, you probably reach for a sports drink to quench your thirst. Millions of hardcore athletes and casual fitness fans chug sports beverages to replenish the water, sodium and glucose the body needs to maximize muscle function and speed up post-workout recovery.

For most of us, however, sports drinks are more about convenience than necessity, says Boston dietitian Nancy Clark, author of “Nancy Clark’s Sports Nutrition Guidebook.” “The average person is not working out hard enough to need the rapid refueling these drinks offer,” says Clark, who advises amateur and professional athletes.

Still, if plain old water isn’t appealing, it’s good to know which sports drink is right for you. While there are dozens of exercise drinks available, the ingredients in most of them are pretty similar – water, carbohydrates (sugar), sodium and potassium.

For a look at the pros and cons of some popular brands and new ones creating a buzz, click on the Next tab above. Electrolyte drinks This category includes Gatorade, Powerade, Accelerade, PureSport and other electrolyte-spiked drinks. Whole Foods even sells a store brand of electrolyte water. Their ingredients help replace what’s been lost during a strenuous workout, namely water, energy (glucose), sodium and potassium.

Go for it Numerous studies show that traditional sports drinks can improve physical performance and increase the length of time that an athlete can perform or compete before reaching exhaustion. They supply the muscles with energy, plus water and electrolytes, which help keep muscles from cramping and dehydration at bay.

These same nutrients help athletes recover more quickly after exercise or competition.
Take it easy Some athletes find the amount of carbohydrates in these drinks too high, says Roberta Anding, R.D., a spokesperson for the American Dietetic Association and nutritionist to the Houston Texans.
I have athletes complain of a sticky mouth when they drink sports drinks with as much carbohydrate as a Gatorade or Powerade, or they get an upset stomach.

They don’t tolerate the drink very well.” If you have a similar reaction, Anding suggests a lower-carbohydrate drink such as Gatorade’s G2. It contains half the carbohydrates and half the calories, but the same amount of water and electrolytes. In addition, drinks with a high-sodium content like PureSport are best for intense workouts of 60 minutes or longer.

Otherwise that’s just too much salt for your system. Calories are another downside to traditional sport drinks. One cup (8 ounces) is considered one serving. Yet, the standard portion many people drink is closer to 20 ounces, the grab-and-go size sold in vending machines. A 20-ounce bottle of Gatorade or Powerade contains about 150 to 200 calories and 35 grams of sugar (nearly 9 teaspoons).

That’s not a problem if you’re laying it all out on the basketball court or the biking trail, but for a casual exerciser or someone simply wishing to drink a cool beverage at lunch, the calories and sugar quickly add up. Enhanced waters This category is vast and growing by the minute.

Vitaminwater, Lifewater, All Sport and Propel are examples of enhanced waters often marketed to the sports-minded.
Some have few calories, while others might as well be called “sugar waters.” Most contain a smattering of vitamins, and a few brands add in sodium and/or potassium.
Check the product’s nutrition facts label and ingredient list to know what you’re buying.

Go for it The drinks can be tasty, making it more enjoyable to swallow than plain water. That can help with staying hydrated during workouts. Take it easy Although many enhanced waters sell themselves on their vitamin content, their claims have been questioned.

Simply eating a piece of fruit will give you the same nutrients plus dozens more.
If you exercise hard, long or in hot temperatures, you may need sodium, which helps the body hold on to water.
Enhanced waters don’t typically contain sodium.
Or if they do, it’s usually less than what’s found in a traditional sport drink (0-30 milligrams vs.50-120 milligrams per 8 ounces).

For high intensity-type athletes, a low-sodium drink could pose a problem. Some enhanced waters distinguish themselves with “signature” ingredients, such as ribose, found in Vitaminwater’s Endurance; guarana seed extract, found in the brand’s Energy drink; and taurine, found in its Power-c.

There isn’t much research to show these ingredients have significant value to athletic performance, yet you’re paying for them.
It’s also unclear if there are even enough of these special ingredients in a bottle to actually deliver a performance boost.
Finally, there’s the added sugar and calories.
Amounts vary considerably.

Propel has few calories or sugar. Vitaminwater contains 125 calories and 32.5 grams of sugar (8 teaspoons) in a 20-ounce bottle. Vitaminwater 10 cuts the calories and sugar by using stevia and other sugar substitutes. One 20-ounce bottle contains 2 ï¿½ teaspoons of sugar and 25 calories.

Note: Several Vitaminwater varieties were recently banned by the NCAA because their signature ingredients (caffeine, taurine, guarana seed extract, glucosamine, theanine, green tea extract and ECGC) are considered “impermissible or banned substances” by the association. Normal consumption of these drinks would probably not put an athlete at risk for testing positive for the substances.

Coconut water Fitness fans are going cuckoo for coconut water. The clear juice from green coconuts has been rapidly gaining in popularity due to its “natural” image and healthy load of potassium and other electrolytes. Go for it Unlike many sports drinks which contain artificial colors and flavors, coconut water is considered a natural drink, one of its appeals.

The water’s delicate aroma, light taste and mouth-feel make it a refreshing drink with no upset stomach. Its nutrient content nicely complements what an athlete would want for performance and recovery, including potassium, magnesium, chloride, sodium and a small amount of natural sugar. Take it easy For athletes working at a high level of intensity, coconut water may not rehydrate the body as quickly as traditional sports drinks.

It’s light on sodium (60 milligrams per 11 ounces vs. more than 125 milligrams in sports drinks). One study compared the ability of plain water, a sports drink and coconut water to rehydrate athletes who exercised to the point of dehydration. Coconut water bested plain water, but didn’t rehydrate the athletes as well the sports drink.

However, when the researchers added sodium to coconut water to equal what’s found in a sports drink like Gatorade, the new coconut water rehydrated the athletes just as well. Both the plain and the sodium-enriched coconut waters caused less nausea and upset stomachs to the athletes than the sports drink or plain water.

Cherry juice Cherry juice is catching on, particularly as a good post-workout recovery drink. It has anti-inflammatory, pain-relieving properties. Go for it Cherry juice is another natural drink option – a plus for health-conscious athletes. Several studies on athletes, many funded by those in the cherry business, suggest the phytonutrients (flavonoids and anthocyanins) found in tart cherries can reduce inflammation in the body, treat and minimize muscle damage plus reduce the pain and soreness caused from high-intensity exercising.

The research suggests it can help muscles recover their strength more quickly.
Take it easy Not all cherries or cherry juices are created equal.
The research and claims are for tart cherries and tart cherry juice, not sweet cherries or those vibrant red maraschinos that top an ice cream sundae.
Companies process cherries differently.

Some may do a great job of keeping the helpful phytonutrients intact, others may not be preserving the good stuff. Cherry juice is not suited for drinking during a workout. It’s best used as a pre- and post- workout beverage. Chocolate milk Low-fat milk, especially low-fat chocolate milk, is increasingly being touted as an effective after-workout drink.

Recent research suggests that chocolate milk’s high carb and protein mix helps protect, refuel and repair muscles after a rigorous workout. Plus, it replenishes calcium, magnesium and potassium – important minerals that help you recover more quickly after an intense, sweaty session. Go for it Chocolate milk is a tasty, fairly inexpensive drink that can help replenish the nutrients and water lost through exercise.

One study that compared milk to a sports drink and plain water found that athletes were better hydrated and experienced a quicker recovery when they drank milk following an endurance event.Research shows getting protein in after exercise helps muscles recover more quickly too.

One cup of milk has 8 grams of protein.
Take it easy Chocolate milk is not necessarily a pre-exercise beverage or one you’d want to drink while exercising.
Its biggest benefit comes after a workout.
One cup of low-fat chocolate milk has 155 calories and 25 grams of sugar-half of that sugar is naturally-occurring in the milk, and the other half (about 3 teaspoons) is added sugar.

Depending on how many glasses of milk you drank to rehydrate yourself, the numbers could add up quickly. Water Then, there’s H20. Being well-hydrated before, during and after exercise is at the very core of optimal athletic performance. Go for it Water is easy to find, easy to drink, quickly absorbed and refreshing – plus, it’s inexpensive.

Most of the other drinks listed here range from $1.50 to $2 or more per bottle. Unless you’re exercising intensely for more than 60 minutes, water can capably meet your needs. Take it easy It doesn’t have any sugar or electrolytes, which are important for endurance events or when exercising in hot, humid conditions.

Water lacks the all-in-one convenience of many sports drinks. For elite athletes and people working out at a high intensity level for 60-plus minutes, water alone may not be enough. In reality, some kids and adults will drink more fluids if there’s a flavor to them, so water alone may be too blah.

A sports drink or enhanced water may ensure they drink enough to avoid dehydration. So, which is best? It depends on which drink suits you most. The best drink, say Clark and Anding, is the one an athlete will drink, tolerate and feel good about having. In theory, water is the best drink unless you are working out competitively for an extended time.

For marathoners, triathletes and kids playing a sport, particularly in hot weather, but unable to eat before exercising, sports drinks can provide energy to keep them going. Choose one that supplies 50 to 70 calories per cup (8 ounces) and approximately 100 milligrams of sodium.

When should you avoid sports drinks?

Can sports drinks replace water? –

In short, no.
“Sipping on a sports drink can be beneficial in the situations above, but that doesn’t mean the majority of your hydration needs to include added sugar and electrolytes,” says Willingham.
If you’re exercising for less than an hour, Willingham says its fine to skip the sports drink altogether and simply opt for sipping on water as you feel thirsty.
“Sports drinks are meant to improve exercise performance and physiology, but they’re not a healthy replacement for the water you drink throughout the day,” adds Willingham.
Although sports drinks are primarily water, they also contain sugar — an added source of calories — and don’t contain any of the nutrients needed to support your overall health, such as fiber and protein.
If you do find yourself opting for sports drinks when you’re not exercising or when you’re sick, Willingham points out that there are zero-calorie and low-sugar alternatives that can help you rehydrate and/or replenish electrolytes without the added calories from sugar.
“Zero-calorie/low-sugar sports drinks are also a great alternative for individuals who are prediabetic or diabetic and need to avoid the blood sugar spikes that full-sugar sports drinks can cause,” adds Willingham.
On the flipside, however, the fast-digesting carbs found in a sports drink could benefit a person who is diabetic and looking for a way to treat low blood sugar.
Additionally, Willingham points out that your diet can help you prepare for losing electrolytes or replenish electrolytes.
If you know you’re going to be sweating a lot, consider adding the following to your pre-workout meal:

Lightly salted foods, like nuts, pretzels and trail mix
Potassium-rich foods, such as bananas and dark leafy greens
Sources of magnesium and calcium, including peanut butter, seeds, milk and yogurt

Stay up-to-date
By signing up, you will receive our newsletter with articles, videos, health tips and more.
Please Enter Email
Please Enter Valid Email

: Sports Drinks Vs. Water: When Is One a Better Option Over the Other?

Should non athletes drink sports drinks?

They May Affect Weight Loss – For those trying to maintain or lose weight, another important factor to consider is energy balance, or the balance between the number of calories you consume and burn. If you want to lose weight, you need to burn more calories in a day than you consume,

If sports drinks are unnecessary for the type of exercise you do, consuming them provides you with unnecessary calories that could hinder your weight loss goals. However, some research has shown that consuming sports drinks during exercises like running do not “undo” the calories used during exercise ( 16 ).

For example, a 150-pound (68-kg) person may burn about 240 calories when jogging for 30 minutes ( 17 ). Consuming 12 fluid ounces (355 ml) of a common sports drink may provide about 20 grams of carbs and only 80 calories. However, it’s important to realize that some activities may not burn many calories, even if they feel difficult.

For example, weight training may only burn around 120 calories in a 30-minute session if you weigh 150 pounds (68 kg) ( 18 ). Think about whether the type and duration of the exercise you do requires a sports drink and be aware of how many calories you consume from these beverages. Summary Although sports drinks can improve the performance of athletes during several types of exercise, they are probably unnecessary for most people.

If you choose to drink these beverages, it is important not to overconsume them.

What are the disadvantages of sports drinks?

Disadvantages of sports drinks – Although they offer some key benefits, most sports drinks contain too many calories and too much sugar to be considered healthy. For instance, a 20-ounce sports drink contains about 140 calories and about 34 grams of sugar.

This is fewer calories and sugar than you’ll get in a 20-ounce bottle of cola at 240 calories and 65 grams of sugar. However, it’s the same amount of calories and more sugar than you’ll get from a cinnamon roll at 140 calories and 23 grams of sugar. So, if you drink too many sports drinks, you may gain weight or develop health problems.

Some research shows that getting too many calories from liquids can affect your blood sugar. Drinking one to two sugary drinks per day can raise your risk of getting type 2 diabetes by 26 percent as compared to people who drink one or fewer sugary drinks each month.

Are sports drinks healthier than soda?

Sugar in sports drinks Skipping the soda and reaching for popular sports drinks may seem like a healthy choice, but most sports drinks are only slightly better than soda in terms of sugar and calories. A 32-ounce sports drink contains between 56 and 76 grams of sugar – equal to about 14 to19 teaspoons – and four to six times the recommended daily amount for kids and teenagers.

They do have less sugar than soda, but it’s still a significant amount,” says Vanessa Curtis, MD, a pediatric endocrinologist and director of the pediatric cardio-metabolic clinic at University of Iowa Stead Family Children’s Hospital.
Most sports drinks still have about two-thirds as much sugar as soda.” The same amount of a non-diet soda contains 104 to124 grams of sugar, or 26 to 31 teaspoons.

The number of teens reaching for sugary sports drinks weekly is going up, and even more so daily when it comes to kids who watch more than two hours of TV a day, according to a study posted in May 2018 in the American Academy of Pediatrics (AAP). Nearly 60 percent of high school students drink at least one sports drink each week.

They also add unnecessary calories, Curtis says, and can lead to – or contribute to – obesity and diabetes.”We don’t want to be giving kids unnecessary calories, especially since 1 in 6 kids in Iowa are obese,” Curtis says.Serving size plays a deceptive role in the consumption of sports drinks, as well, she says.”If you read the bottle, a serving size of a sports drink is 8 ounces, but the bottles most kids are drinking are 20- or 32-ounce bottles, which are three to four servings at once,” Curtis says.The best alternative at the ball park or the soccer field, she says, is simply water.

“Water should be the first choice for rehydration for most activity” she said. “That’s really all they need.” : Sugar in sports drinks

When should I drink sports drinks?

When to Consume Sports and Electrolyte Drinks – Sports and electrolyte drinks often seem like the perfect way to quench your thirst when working out, but according to Dr. Nish, there’s a very limited group of people who should be drinking them. The recommendation is adults and children should only have sports drinks during extended and heavy exercise that lasts longer than an hour.

Water, water and water should be the beverage of choice for hydration before, during and after physical activity or exercise routines lasting less than one hour,” Dr.
Nish says.
He says two hours before intense exercise, it’s best to drink 16 ounces of water, not a sports drink.
After prolonged and strenuous activity, rehydration should mainly be done with water, if the athlete has been consuming sports drinks during the actual event.

However, eight to 16 ounces of a sports drink would not be unreasonable following an intense and long workout.

Can too much electrolytes be harmful?

Electrolyte Imbalance: Too Much of a Good Thing? – What is an electrolyte exactly? An electrolyte is a positively or negatively charged ion that creates an electrically conducting solution when dissolved in water. Electrolytes provide a charge that is essential for life and human survival, and have to be maintained in proper concentrations in the body.

Too much sodium, formally referred to as hypernatremia, can cause dizziness, vomiting, and diarrhea. Too much potassium, known as hyperkalemia, can impact your kidney function and cause heart arrhythmia, nausea, and an irregular pulse. Too much calcium, known as hypercalcemia, can lead to fatigue, lethargy, seizures, and bone and joint pain. Too much magnesium can cause muscle weakness, nausea, dizziness, confusion, and heart arrhythmia. At its worst, it can cause muscular and neurological damage.

Are sport drinks better than food?

Performance dimension – The evidence suggests that when food is available, consuming sports drinks offers no advantages for rehydration over and above plain old water. But drinking sports beverages DO result in more calories being consumed. An obvious question therefore is can these extra calories improve fuelling and performance in a subsequent bout of exercise? To try and answer the performance aspect of food plus water vs.

food plus sports drink further, the Australian researchers mentioned earlier (7) investigated the effect of drink choice not only on hydration, but also on subsequent performance (9), In this study (published just two weeks ago), 16 cyclists (8 male and 8 female) underwent one hour’s hard training on the bike – enough to induce a body-mass loss of around 2% – on two separate occasions.

The difference between the two trials was what the cyclists were allowed to consume during the following four hours:

*Trial 1 – As much sports drink and food as the cyclists wished.
*Trial 2 – As much water and food as the cyclists wished.

At the conclusion of the recovery period in each trial, the cyclists then completed a cycling performance test consisting of a 45-minute fixed-intensity pre-load followed by an incremental test to exhaustion. Beverage intake, total water/nutrient intake, and indicators of fluid recovery were assessed periodically throughout trials, and the results between the two trials were then compared.

When the results were analysed, the first finding was that that, regardless of the beverage provided, the cyclists returned to a similar state of net positive fluid balance (ie became properly hydrated again) prior to recommencing exercise. In other words, the carbohydrate/electrolyte drink was no better at rehydrating the cyclists than plain water combined with food.

There was a difference between the two trials however; when the cyclists consumed sports drink plus food, they consumed more calories and carbohydrate then when they drank plain water and food. You might assume that this led to improved performance in the subsequent time trial to exhaustion.

However, there were no significant differences; the male cyclists sustained 340 watts following sports drinks and 337 watts following water. The figures for the females were 258 and 252 watts respectively. We can speculate that had the first part of the trial (the hour’s ride) been of a much longer duration, the extra carbohydrate consumed in the sports drink trial might have produced performance benefits.

However, that’s an area for future research. What we can say however from this study is that, providing you have access to food, consuming water during a 4-hour recovery period following an hour or so of training is likely to be just as effective at promoting recovery as consuming a dedicated sports drink!

Is sugar in sports drinks bad?

Added Sugars in Sports Drinks – With all those cool commercials featuring famous athletes guzzling colorful concoctions, sports drinks are a marketer’s dream—and we’re buying it. According to the latest statistics, Americans drink over five gallons of the neon sports drink stuff per capita per year.

Not to be confused with caffeine-boosted energy drinks (like Red Bull or Monster), non-caffeinated sports drinks contain nutrients meant to help you achieve a superior workout while keeping you hydrated, The big sell of sports drinks are electrolytes ( sodium, potassium, magnesium ) that are added to replace the minerals lost when you sweat.

But the carbs in many popular sports drinks are nothing but sugar, which is okay in cases when you need sustained energy for activities like running a marathon, but less than ideal as your regular workout hydrator. Here are a few facts about sports drinks:

The most popular brands of sports drinks contain more than double the daily recommended amount of sugar. According to numerous studies, the added nutrients in sports drinks are effective only during intense exercise lasting over an hour. According to the University of Illinois Extension, the sugar found in sports drinks delays the absorption of fluids, which slows hydration. These sugary drinks pack a hearty helping of calories. For casual athletes, that means you’re drinking more calories than you’re burning.

Don’t be tricked by nutrition on the label, as many sports drinks only list the numbers for an 8- or 12-ounce serving. That’s far less than the whole bottle—which you’ll most likely guzzle down while working out. If you want a fitness water without the sugar (or calories), check out these four options: Are Sport Drinks Healthy

Why do sports drinks taste so good?

Practical applications –

Before exercise

Sports drinks may be useful before an event to fine tune fluid and fuel (carbohydrate) intake. The carbohydrate in sports drinks can increase carbohydrate availability, while the added sodium may reduce urine losses before exercise begins.

During exercise

Sports drinks are primarily designed for use during exercise lasting more than 90 minutes by providing optimal fluid and fuel delivery. Sports drinks may allow athletes to perform for longer and more effectively in training and competition by providing energy to working muscles and the brain.

Recovery

Sports drinks can help meet nutrition recovery goals by replacing fluids and electrolytes lost in sweat and helping to replenish glycogen stores. If there is limited time between training sessions or competition, drinks with higher sodium content may promote more effective rehydration.

What are the pros and cons of sports drinks?

Video Transcript – Jessica Buschmann: So there are many pros and cons to sports drinks, including they provide energy and they prevent dehydration. However, they also have a lot of calories and a lot of sugar. You should use sports drinks if you’re participating in sports greater than 60 minutes in duration.

Do not use Gatorade or Powerade or other sports drinks, for instance, if your sports last shorter than 60 minutes and also just to carry around school with you on a daily basis.
They have a lot of calories and a lot of sugar and instead you should be focusing your attention on water.
So, if you are going to be drinking a sports drink for optimal sports performance, turn the label over and you want to look for 6% to 7% carbohydrate per serving.

Energy drink should never be used for hydration purposes under any circumstance.0:01:00.4 They do have a lot of ingredients in them that claim to give you energy. However, if you’re feeling properly for your sport and needing a well balance sports nutrition diet, then you won’t need the pick-me-up that these energy drinks claim to give you.

What 4 types of drinks should an athlete avoid?

Beverages containing caffeine, alcohol, and carbonation are not to be used because of the high risk of dehydration associated with excess urine production, or decreased voluntary fluid intake. Drink according to a schedule based on individual fluid needs. Drink before, during and after practices and games.

What is the science behind sports drinks?

The Science Behind Sports Drinks | Coca-Cola Australia How often do you head to the gym or head out for a morning run to get your fitness up? According to Australia’s almost seven million of us are getting our workouts at the gym. More than three million run or do athletics. Are Sport Drinks Healthy What sports drinks offer Our sports drinks are designed to serve a specific purpose. They provide additional levels of electrolytes to support hydration as well as energy for those training sessions when water isn’t enough. Bobbie Crothers is an accredited sports dietitian and the scientific and regulatory affairs manager, Sparkling and Sports at Coca-Cola Australia.

She oversees the design process of our sports drinks to ensure they strike the right balance between nutrition, function and taste.
Sports drinks are functional beverages and provide three key benefits.
First, they are a source of fluids for hydration.
Second, they provide electrolytes that then help retain fluids and support fluid absorption within the body.

Are electrolytes better than water?

2. Let your thirst guide you – Water usually works well after shorter, less strenuous activities. How much water you need usually depends on the intensity and type of workout and climate.Everyone is different so it may be easier to listen to your body and let your thirst guide you.

Is it OK to drink Gatorade everyday?

– Gatorade may offer a good drink to complement water for athletes involved in intense exercise and activity. Gatorade may also be helpful to replace electrolytes lost during an illness that involves bouts of vomiting or diarrhea, or after prolonged exposure to excessive heat.

But Gatorade contains high levels of sugar and food dyes, which may increase people’s risk of certain health conditions, including weight gain and type 2 diabetes. Gatorade and other sports drinks are not inherently healthy or healthier than other beverages. When consumed regularly, Gatorade may lead to, or contribute to, problems such as obesity.

More research is needed to fully understand the positive and negative impacts of Gatorade and other sports drinks.

Why athletes don t drink soft drinks?

Most sodas contain sugar – Unless it’s carbonated water or diet soda, regular soda has sugar (or its close cousin, high fructose corn syrup), and lots of it. Every 12-ounce can of regular cola has the equivalent of 10 teaspoons of sugar. While sugar can give your body a short-term energy boost, once it’s depleted, you’ll get what’s known as a “sugar crash” because your body is not designed to switch to other energy sources like fats and protein quickly.

Lower levels of energy and alertnessIncreased rates of depressionTooth decay (sugary soda is especially bad for teeth because the carbonation can wear away tooth enamel, and oral bacteria converts sugar into acid that also erodes tooth enamel)High blood pressureCardiovascular diseaseAging skinInsulin resistance and diabetesIncreased risk of cancer

How often should you drink sports drinks?

“Water, water and water should be the beverage of choice for hydration before, during and after physical activity or exercise routines lasting less than one hour,” Dr. Nish says. He says two hours before intense exercise, it’s best to drink 16 ounces of water, not a sports drink. After prolonged and strenuous activity, rehydration should mainly be done with water, if the athlete has been consuming sports drinks during the actual event.

However, eight to 16 ounces of a sports drink would not be unreasonable following an intense and long workout.

Is it OK if I drink energy drink everyday?

Large amounts of caffeine may cause serious heart and blood vessel problems such as heart rhythm disturbances and increases in heart rate and blood pressure. Caffeine also may harm children’s still-developing cardiovascular and nervous systems.

Is it OK to drink Gatorade everyday?

But Gatorade contains high levels of sugar and food dyes, which may increase people’s risk of certain health conditions, including weight gain and type 2 diabetes.
Gatorade and other sports drinks are not inherently healthy or healthier than other beverages.
When consumed regularly, Gatorade may lead to, or contribute to, problems such as obesity.

More research is needed to fully understand the positive and negative impacts of Gatorade and other sports drinks.

What if I drink energy drinks every day?

Yes, energy drinks are bad for you – Excessive or regular consumption of energy drinks can lead to heart arrhythmias, headaches, high blood pressure, and anxiety, Popeck says. In the US, more than 20,000 emergency room visits in 2011 were associated with energy drink use.

Heart palpitationsIncreased blood pressureIncreased heart rateHeart rhythm disturbances

Most energy drinks contain between 70 and 240mg of caffeine per serving, while a cup of coffee contains about 100mg of caffeine. According to the US Food and Drug Administration (FDA), the safe limit of caffeine for adults is up to 400mg per day. The American Academy of Pediatrics discourages the consumption of caffeine in children under the age of 12 and recommends those 12 to 18 consume 100 mg or less a day.

A small 2016 study in healthy individuals revealed that after consuming a 32oz energy drink for three days in a row, cardiac QT interval increased, which is associated with sudden death.
Greater risk occurs when consuming multiple energy drinks in a short period of time, Popeck says.
Another 2018 analysis found energy drinks can cause problems with heart rate and increase systolic blood pressure.

“These drinks are generally stimulants and can put a demand on the heart,” says Mohamad Moussa, MD, an associate professor in the University of Toledo College of Medicine and Life Science. “If someone already has heart disease, which is one of the leading causes of mortality in the United States, energy drinks could have a negative effect on the body.” 2.

Energy drinks are loaded with sugar Most energy drinks pack about 27 to 31 grams of sugar per eight ounces, The American Heart Association recommends no more than 25 grams of sugar, or six teaspoons per day for women, and 36 grams of sugar, or nine teaspoons, a day for men. By that measure, a 24-ounce energy drink has triple the amount of sugar recommended in a day.

Excessive sugar intake can cause inflammation, which has been linked to a number of chronic conditions, including cancer, diabetes, and heart disease, Popeck says. Consumption of added sugars can also increase the risk of obesity and non-alcoholic fatty liver disease.3.

Energy drinks should not be mixed with alcohol Energy drinks are often mixed with alcohol, especially among young adults.
According to the National Center for Complementary and Integrative Health (NCCIH), about 25% of college students consume alcohol with energy drinks.
When combined with alcohol, energy drinks can alter your intoxication levels, making you feel less intoxicated and energized while still experiencing signs of alcohol impairment, like slurred speech, poor coordination, and memory impairment.

The combination also increases the risks of binge drinking because the stimulating effects of energy drinks can mask the depressive effects of alcohol, causing you to drink more. Drinkers ages 15 to 23 who mix alcohol with energy drinks are four times more likely to binge drink.

Chronic diseases such as high blood pressure, stroke, heart disease, and liver diseaseCancer of the breast, mouth, throat, esophagus, liver, and colonMemory and learning problemsAlcohol use disorders

4. Energy drinks are harmful for teens Energy drinks are especially harmful to adolescents who are still growing and developing, and cannot handle the side effects of energy drinks, Moussa says. According to the NCCIH energy drinks increase the risk of several health conditions for teens and young adults, including:

Cardiovascular nervous system anomaliesCognitive under-developmentIncreased risk of depression and other mental health illnesses Sleep disorders

Despite their adverse health effects, energy drinks are heavily marketed to young people.