University of Florida researchers became pioneers in the field of sports drinks in 1965, when they began investigating why student-athletes often experienced exhaustion during football games. Their findings soon led to the creation of a sports drink anyone can consume. Such beverages are specifically designed to help athletes continue performing well throughout common adverse circumstances --- situations including fluid loss, high humidity, high temperatures and intense physical exertion.
Significance
Sports drinks help athletes maintain a proper level of hydration and energy during extended periods of exercise, such as while participating in a sports event or training for one. Although water is often a sufficient replacement for fluids lost as a result of physical exertion, sports drinks may provide more benefits when physical activity lasts longer than 90 minutes, explains the President's Council on Fitness, Sports & Nutrition. Athletes who do not replace lost fluids increase their risk of performing poorly due to lack of energy and strength.
Ingredients
In addition to water, the two main ingredients in most sports drinks are carbohydrates and electrolytes. Your body converts the starches and sugar in food, known as carbohydrates, into glucose. Cells then use the glucose for energy. Sports drinks typically contain carbohydrates such as fructose, glucose, maltodextrin or sucrose, the "Journal of Athletic Training" reports. These ingredients not only provide an energy boost, but also help to sweeten the beverage.
Muscles and nerves require nutrients called electrolytes to function correctly. Electrolytes help your body manage fluid levels, too. Sports drinks usually contain electrolytes to replace those lost due to sweating. The most common electrolytes in sports drink are potassium and sodium; other options include calcium, chloride and magnesium.
Types
Sports drinks usually function as a carbohydrate loader, fluid replacer or nutrient supplement, explains the "Journal of Athletic Training." Aimed at high-endurance athletes such as marathon runners, carbohydrate loaders increase glycogen, a form of energy your body stores in muscles after making it from carbohydrates. Fluid replacers are an alternative to water that serve the same purpose of replenishing fluid levels during shorter periods of physical activity. In contrast, nutrient supplements contain added minerals and vitamins to supply nutrients missing from an athlete's diet.
Amount
Athletes should drink approximately 10 ounces of sports drink about 15 minutes before physical activity starts and the same amount every 15 minutes during physical activity, suggests the University of Illinois' McKinley Health Center. After exercise ends, they should also drink 20 oz. of sports drink for each pound they lost during the event or workout. Although sports drinks contain ingredients not found in water, athletes who prefer water should drink roughly the same amount to keep their body properly hydrated.
References
- "Journal of Athletic Training"; A Look at the Components and Effectiveness of Sports Drinks; Jennifer Smith; 1992
- President's Council on Fitness, Sports & Nutrition: Questions Most Frequently Asked About Sports Nutrition
- Gatorade: History
- University of Illinois --- McKinley Health Center; Sports Nutrition Quick Tips; 2006
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