There are alternatives to power drinks. Depending on individual hydration needs, athletes can still find an option that will rehydrate, provide energy and help maintain performance. Also, athletes can save money, be able to find the beverage while traveling and might prefer the taste to commercial power drinks.
Water
Unless exercise is intense, extremely long or in hot conditions, plain water can help replenish fluid. Short durations of exercise rarely burn enough calories or warrant drinking a power drink. For recreational athletes or those who can meet their energy needs by eating before and/or after exercise, plain water is all they need to drink during exercise.
However plain water does not contain calories or electrolytes. Calories, in the form of carbohydrates, and electrolytes increase fluid absorption and rehydration. Thus, for some athletes, plain water is not sufficient.
Milk
Milk provides calories and minerals, just like a power drink. It also contains protein and some fat, as do power drinks, especially those used for recovery. In fact, chocolate milk contains the same carbohydrate to protein ratio that some recovery drinks contain, which is four grams carbohydrates per gram of protein. Thus, for athletes who can tolerate milk before, during or after exercise, it can be a good choice. It may also be less expensive than commercial power drinks.
100% Juice
Another alternative to power drinks is 100-percent juice. All-juice drinks not only provide calories, or energy, but they also contain minerals that can aid in fluid balance. Juice is sweet, which may encourage drinking more fluids during workouts.
However, for some athletes 100-percent juice can be too concentrated, resulting in slow stomach emptying. This can lead to bloating, stomach upset and intestinal distress. One solution may be to dilute juice with water or have one bottle of each juice and water to drink during an event. Of course, by experimenting with drinks during practice, athletes will know what works best for them before competition.
Carbonated Beverages
Carbonated beverages may upset an athlete's stomach, therefore many athletes avoid them. They also contain a lot of calories. However, if they do not bother an athlete and there is a need for a high-calorie beverages, carbonated beverages can be consumed as a source of fluid and energy.
In addition, many carbonated beverages contain caffeine. While caffeine may act as a diuretic for some, increasing urination and fluid loss, athletes who regularly consume caffeine should not be affected. In addition, caffeine has been shown to increase time to fatigue, allowing athletes to exercise longer and harder.
Low-calorie Waters
Flavored, low-calorie drinks such as vitamin waters or light energy drinks contain less calories than regular power drinks. These can be good choices for athletes engaged in light to moderate activity. Athletes need to make sure they do not take in more calories than they burned, or they may gain weight from these beverages.
However, for athletes participating in strenuous training, working out in hot conditions or sweating profusely, these are not good choices because they do not provide the calories or electrolytes needed.
Member Comments