Sports Drinks & Fueling Your Exercise
What Are Sports Drinks?
Sports drinks are beverages used to replenish glucose, fluids and electrolytes during physical activity. Glucose is a sugar and the body’s preferred carbohydrate-based energy source. The amount of glucose added to sports drinks can vary, with some varieties containing excess amounts of added sugar, and others containing alternative sweeteners in place of sugar.
Electrolytes (Opens in a new tab or window), including sodium, potassium, chloride and magnesium, are minerals that are often added to sports drinks. Electrolytes can be lost in sweat during strenuous exercise. These minerals are vital to key functions in the body and replenishing them is important for overall health and recovery. The glucose and electrolytes in sports drinks are often specifically formulated for physical activity to help individuals stay fueled and hydrated. It’s no wonder why they’re the beverage of choice for many active individuals. Read on to learn if sports drinks are the right choice for you.
Types of Sports Drinks
There are many options available when it comes to sports drinks: ready-to-drink, powders, and even tablets added to water. Adding a powder pack to your water is an easy way to turn it into a flavorful hydrating drink, and tablets are also dissolved into water to provide added glucose and electrolytes.
Choosing the right sports drink is important since they differ in electrolyte concentration, rate of absorption, and reason for use. A registered dietitian can help with choosing the drink that best fits your needs.
Ingredients Found in Sports Drinks
Sports drinks are mainly water, carbohydrates and electrolytes, with some brands adding ingredients such as B vitamins. The type of carbohydrate can affect both performance and digestion—some may boost energy, while others can cause discomfort. To add flavor, certain drinks use artificial sweeteners or sugar alcohols, which may lead to gas, bloating, or diarrhea. Although typically lower in sugar than soda, sports drinks can still vary widely in sugar content. Drinking them without engaging in intense physical activity may contribute to excess sugar and sodium intake, which can increase the risk of health issues like obesity and high blood pressure.
Who Can Benefit From Drinking Sports Drinks?
While water is typically the best choice for staying hydrated, there are some cases where sports drinks may be beneficial, like when exercising vigorously for more than 60 minutes. Also, if sweating excessively or exercising in hot and humid weather, a sports drink could assist with hydration.
Timing and rate of consumption are also factors to consider. Those who haven’t eaten for a few hours prior to exercise could benefit from a few sips 15-30 minutes beforehand. Anyone playing in a tournament with multiple rounds or games could also benefit from sipping on a sports drink. Sipping small amounts may be best when it comes to sports drinks, since drinking too much at a time can cause GI distress.
It’s important to remember that foods can also contain glucose and the minerals that are present in sports drinks. If not exercising vigorously for more than 60 minutes, simply eating a well-balanced meal after exercising may be all that’s needed. Along with hydration, sports nutrition can also be an important component to an exercise routine.
Thirsty for More?
Finding the right sports drink and knowing when and how much to drink might seem overwhelming, but our registered dietitians are here to help. Learn about the different types of sports drinks and strategize with a dietitian about incorporating them into a new exercise routine or an aspiring athlete’s sports schedule. Schedule a Virtual Nutrition Counseling appointment today to get started!
Disclaimer: This information is educational only and is not meant to provide healthcare recommendations. Please see a healthcare provider.