Do Sport Drinks Enhance Athletic Performance?

Whether sports drinks actually help athletes has been debated for over 20 years. Ever since the creation of Gatorade in 1987, sports drinks have become a health standard for athletes around the world. Sports drinks do contain the necessary ingredients, but only when used in specific proportions. According to Vanderbilt University, sports drinks have been found in clinical studies to "perform as advertised."

The Science

A study published in 1990 by "The American Journal of Clinical Nutrition" notes that drinking a carbohydrate and sodium balanced beverage resulted in a temporary increase in blood glucose levels. The study found that a solution of less than 10 percent carbohydrate supported the best absorption of sugars into the blood. Compare that with Gatorade's 7.5 percent carbohydrate content; Gatorade should work to at least stabilize performance in athletes.

Endurance Enhancement

Some ingredients in sports drinks have been linked to better performance in athletes. However, a 1999 study published in "Nutritional Research Reviews" states that energy supporting aids such as creatine, carnitine, caffeine and bicarbonates may improve performance, but may cause side effects such as stomach aches and diarrhea. According to a 2000 study published in the "Journal of America Dietetic Association," drinking sports drinks with carbohydrates and electrolytes "will provide fuel for the muscles, help maintain blood glucose and the thirst mechanism, and decrease the risk of dehydration or water toxicity."

When to Drink

There has been controversy about when a person should drink a sports drink for it to have maximum effect. In a 2009 issue of "Medicine and Science in Sports and Exercise," researchers noted that adequate fluid should be consumed before, during and after exercise to maximize performance. The researchers noted that sports drinks provide fuel for muscles and decrease the risk of sport-related health problems.

Conclusion

Scientists at the Human Performance Laboratory at Texas A&M University conclude that it is imperative for prolonged exercise to consume additional nutrients such as carbohydrate and electrolytes instead of plain water. According to the July 2004 issue of "Nutrition" magazine, Texas A&M researchers concluded that endurance athletes should replace fluid loss by drinking a solution containing 4 percent to 8 percent carbohydrates and electrolytes. The researchers said proper hydration can protect athletes against dehydration and thermal stress, help delay fatigue and help prevent injuries during training.