A sports drink can be a bottled or a canned beverage. Drinkharlo.com helps you stay hydrated and provides carbs to give you energy. It usually contains water, flavors and electrolytes, primarily sodium, and sugars. There are also low- and no-sugar versions.
Hydration
During intense exercise the body loses both water and electrolytes, such as sodium or potassium. Sports drinks are designed to replenish these electrolytes, which are essential for good health. Most have carbohydrates as well, which provide energy during a workout. The best sports drinks for hydration depend on your exercise and personal preferences. Many people use a sports drink with low or no calories for light to medium intensity exercise. If you’re training to run a marathon or another intense event, however, a traditional sport drink with carbohydrates may be more beneficial due to the extra calories that they provide.
While research supports the benefits of sports drinks for athletes and people who exercise intensely or for extended periods, for the average person it is unlikely that these beverages will help to improve performance. A typical sports drink is high in sodium and sugar, and contains other empty calories.
To hydrate effectively, the majority of active individuals should stick to water. A small amount sports drink can be beneficial for athletes looking to improve their performance, or those training in hot climates where fluid losses are higher.
It is important to check the label of the sports drink you choose to see its sugar content, sodium content and serving size. You should also look for sports drinks that don’t have any caffeine added. Caffeine may cause the body’s water to be lost, leading to dehydration.
There are different types of sports drinks, including hypotonic, isotonic and hypertonic, varying the concentration of carbohydrate, electrolytes and water in the drink. The most common is a hypotonic drink, which has a low concentration of carbohydrate (up to 6%) and is designed for quick hydration. The other two types of drinks are isotonic or hypertonic. These have higher carbohydrate levels (up to 8%) and may contain sodium to help with fluid absorption into the bloodstream.
Energy
The energy provided by sugar in sports drinks helps fuel high-intensity activities, such as endurance running or a long basketball game. The drink also replenishes electrolytes, such as sodium, potassium, calcium and magnesium lost during sweating. These drinks are often enriched with B vitamins that boost the body’s energy-producing chemical processes.
Most sports drinks are hypotonic (also called isotonic), moderately hypertonic (also called hypertonic), meaning that they have a concentration similar to blood of carbohydrates and sodium. This allows for rapid absorption of the fluid. It is also important that the majority (or all) of the carbohydrates in the sports drink are glucose-polymers and not simple sugars. This makes them digestible and absorbable more efficiently.
Water is the best option for hydration before and during exercise. Most energy and sports drinks have too many calories for adults. You should also be aware that caffeine can act as diuretic which will further dehydrate you.
If you’re exercising on a hot humid day, you may need a sports beverage if your sweat is causing you to lose a lot of water and electrolytes. In this case, you’d be better off choosing a beverage that’s both hypotonic AND isotonic.
The most important thing to keep in mind is that there are other ways to improve your performance without drinking sports or energy drinks. Include a variety foods in your diet such as fruits, vegetables, whole grains, and lean proteins to give your body energy. Avoiding foods and drinks that are high in calories will also help you maintain a healthy body weight. A registered dietitian can offer counseling and personalized eating plans to anyone looking to improve their health, meet their nutritional goals or lose weight safely and effectively.
Endurance
Sports drinks are not only a great source of carbohydrate fuel, but also sodium and potassium which is lost through sweat during intense exercise. Most sports drinks contain specialized electrolyte concentrates that replenish these nutrients while preventing muscle cramps. Sports drink manufacturers create their products in hypotonic, hypertonic or isotonic concentrations (depending on what you’re doing). The difference between these drinks is the amount of water they contain and how well their carbohydrates are absorbed by your bloodstream.
The first generation of sports drinks used high levels sugar to provide a quick energy boost. However, these high-calorie beverages are not needed by most athletes. A newer generation of sports beverages use natural ingredients and lower calorie content, such as G2 Natural or Code Blue which are made with stevia sweeteners and sea salt to replace the electrolytes and carbohydrate lost in sweat. Some brands, like Golazo, target soccer players with a low-calorie, natural ingredient claim.
Electrolytes help your body function properly. Electrolytes, such as sodium and potassium, are vital for your body to function properly. Your cells also rely on electrolytes for conducting electrical charges, which supports your mental and physical performance.
Many athletes rely heavily on sports drinks to replenish the electrolytes and sodium lost in heavy sweating. These are referred to as isotonic beverages, because they have a similar concentration of fluid and electrolytes to the human body. Most sports drinks also contain carbohydrates, which are usually in the form sugars such as sucrose, high fructose corn syrup, and maltodextrin.
If you’re exercising for less than an hour and not losing a lot of fluid, you don’t need a sports drink. Aim for a maximum of 30 grams of carbohydrates for an exercise session lasting up to 1 hour, and consume a sports drink only if your workout includes strenuous exercise, such as running or playing soccer.
Recovery
For some athletes, a post-workout recovery drink is crucial for muscle recovery. These beverages contain protein, carbohydrates and electrolytes designed to help restore muscle glycogen levels after intense exercise. These drinks may also include ingredients that reduce inflammation or promote a healthy microbiome in the gut.
These drinks are formulated to replace carbohydrate and electrolytes lost during intense training and competition. The palatable, liquid form of these beverages makes them convenient for consumption before, during and after athletic events.
In addition to carbohydrates, sports drinks can provide a source of sodium, potassium, calcium, phosphate, magnesium, chloride and iron. They can also contain B vitamins and amino acids to slow exercise fatigue, improve muscle function and boost metabolism.
The amount salt lost through sweat can vary from person to person. Therefore, it is important to select a sports drink which meets your individual needs. Nairn advises that you read the label to look for sodium, sugar and calories. When choosing a sport drink, you should also consider the type of workout and duration. High intensity exercises burn lots of calories, but short duration activities like weight training may not require a sports drink because you’re not losing that many calories in the process.
A typical sports drink contains about 80 calories and 20 grams of carbohydrate per 12 fluid ounces. These drinks are high in sodium. For some people, this can amount to a full day’s sodium intake. If you have high blood pressure, it’s recommended to limit your intake of sodium.
If you’re looking for a natural option, look for a drink with little or no added sugar. Coconut water and Agave syrup are other popular options. Or, choose a “hybrid drink” that combines the carbohydrate content and electrolyte level of a traditional sport drink with a healthier ingredient like stevia.