Powerade Vs. Gatorade

Athletes consume sports drinks like Gatorade and Powerade to replace fluid and electrolytes lost through sweat during intense exercise. At a glance, Gatorade and Powerade look much the same, and they are both made up of the same three things: water, carbohydrates and electrolytes. However, there are differences in the electrolyte and carbohydrate contents and ingredients of these two products.

Water

According to registered dietician Mitzi Dulan, in her article at NutritionExpert.com, water should always be your first choice for re-hydrating after a workout, unless you're working out for more than an hour or exercising in particularly harsh conditions (e.g., cycling uphill in high heat and humidity). That said, the primary ingredient in both Gatorade and Powerade is water, as it should be. In addition to water, these drinks contain carbohydrates, calories and sodium, something to keep in mind as the totals might not jibe with your eating plan.

Carbohydrates

Gatorade and Powerade contain 14 and 19 grams of carbohydrates per 8 oz serving, respectively. Carbohydrates are included in sports drinks because they provide your body with additional energy. Your body only stores enough glucose to fuel 90 minutes of exercise. The carbohydrates in both drinks come from sugar, with Powerade containing the most, though Gatorade and Powerade differ in the types of sugars in their drinks. Gatorade's sugars are sucrose, glucose and fructose, whereas the sugars in Powerade are high fructose corn syrup and glucose polymers. University of Washington research scientist Greg Crowther reviewed a number of studies that attempted to determine whether or not one particular sugar is absorbed more quickly than another and found that these studies had mixed results. One particular study conducted by E.F. Coyle in 1992 and published in "Medicine Science and Sports Exercise" demonstrated that ingesting carbohydrates during an hour-long workout is beneficial, as it delays fatigue. Unless you have a personal preference regarding these ingredients, there is essentially no difference between Gatorade and Powerade when it comes to carbohydrates.

Electrolytes

In addition to water and sugar, sports drinks like Gatorade and Powerade contain electrolytes in the form of sodium and potassium. Powerade also contains small amounts of calcium and magnesium. Both registered dietician Mitzi Dulan and University of Washington research scientist Greg Crowther believe you should be concerned about replacing sodium loss after a very strenuous and/or long workout session during which you have perspired quite a bit. Maintaining adequate sodium levels is important as sodium helps blood flow by retaining water in the blood. Gatorade contains 110 milligrams of sodium, compared to Powerade's 50 milligrams, making it more efficient at replacing sodium loss and restoring fluid balance. However, the sodium content in Gatorade is most likely overkill for recreational athletes, as it takes hours of exercise to deplete sodium to a critical level.

Varieties

If calories are a concern for you, both Gatorade and Powerade now offer low calorie or no calorie options. One such drink, Powerade Zero, contains 100 milligrams of sodium and no sugar, sweetened instead by artificial sweeteners. These sports drinks work in much the same way as the original versions, with the exception of providing additional energy from carbohydrates.

Do You Need a Sports Drink?

Gatorade and Powerade are essentially the same as to their function in your body, with the exception of sodium replacement, for which Gatorade is clearly more effective. You really only benefit from sports drinks like Gatorade and Powerade when you're engaged in very strenuous exercise for over an hour and lose several liters of sweat. The conditions in which you're exercising should also be considered, as you perspire more in hot and humid weather, so you may want to think about a sports drink then as well.