Sports drinks mainly consist of water, but other ingredients can make a difference in performance and fluid balance during exercise. Staying hydrated during extended physical activity is important, but too much water can cause problems if your sodium levels are low. Sports drinks can provide the important nutrients when used appropriately.
Features
Sports drinks contain water, electrolytes and carbohydrates. The electrolytes added to sports drinks, typically sodium and potassium, expedite hydration and replace lost sodium. Carbohydrates provide a quick energy source and help reduce muscle fatigue. Common sources of carbs in sports drinks include glucose, fructose, sucrose and maltodextrine. Sports drinks may also contain a small amount of protein.
Nutrition
Sports drinks provide 50 to 80 calories per 8-ounce serving. That translates to 125 to 200 calories per 20-ounce bottle. One serving contains 14 to 19 g of carbohydrates and 55 to 120 mg of sodium, depending on the brand. Sports drinks may also provide up to 60 mg of potassium per serving. Not all sports drinks contain protein, but those that do provide up to 4 g.
Considerations
Although a sports drink can help keep you hydrated during physical activity, it's not always the best choice. Water is the better option for moderate-intensity exercise sessions that last less than an hour. You don't need electrolyte replacement during shorter sessions since sweat is 99 percent water and 1 percent sodium, according to the President's Council on Fitness, Sports and Nutrition.
Function
Sports drinks are designed to provide immediate energy and maintain fluid balance during extended exercise. Taking in 30 to 60 g of carbohydrates per hour during prolonged activity helps you maintain performance and reduce fatigue. The electrolytes in sports drinks help you maintain a safe water-to-sodium ratio during prolonged activity. Taking in water during strenuous and extended activity without replenishing electrolytes can dilute sodium and potassium levels and lead to water intoxication, or hyponatremia.
Factors
If you use sports drinks as an everyday beverage, pay attention to your overall calorie intake. Drinking two bottles a day can add up to 400 calories. The American Heart Association recommends that you get no more than 450 calories from sweetened beverages per week.
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