Sports drinks are designed to replace fluids lost through exercise. Water is an abundantly available fluid replacement that's the best choice for most people. It is the best sport drink especially if you are exercising for 90 minutes or less. If you are doing more vigorous exercise or plan on exercising for longer than 90 minutes, you may need something more, according to the U.S. Department of Agriculture Nutritional Guide for Athletes.
Carbohydrates
In most cases you do not need to worry about replacing carbohydrates unless the exercise lasts over 90 minutes and is consistently strenuous, states the USDA. Choose a sports drink with up to 8 g of carbohydrates per 100 ml, according to Anita Bean, in the book, "The Complete Guide to Sports Nutrition." This will help fuel your exercising muscles and prevent fatigue.
Sodium
Perspiration and exertion deplete the body of fluid and electrolytes. Replacing sodium losses will help prevent electrolyte imbalance. In addition, replacing sodium will help prevent medical events related to electrolyte imbalances, such a muscle cramps. Choose a drink with 0.5 to 0.7 g per L, according to Marie Dunford in the book, "Sports Nutrition: A Practice Manual for Professionals."
Flavor
Flavor is considered one of the most important aspects of a sports drink, according to "Endurance Sport Nutrition" by Suzanne Girad Eberle. This is because an agreeable flavor will encourage drinking, accelerating hydration. The USDA suggests preparing a homemade sports drink by mixing no more than 4 tsp. of sugar, 1/4 tsp. of salt and 1 tsp. of lemon juice in 8 oz. of water. You may also wish to chill your sports drink to improve palatability.
Caffiene
Some sports drinks contain low or moderate doses of caffeine. Caffeine has many effects on the body including the ability to improve an athlete's performance, reports Lloyd Irvin Jr. in "The Grappling Nutrition Plan." This is because caffeine affects sensory signals in your brain that reduce your perception of effort. However, avoid consuming more than 300 to 400 g, or the equivalent of 4 cups of coffee per day, as this may cause insomnia, increased heart rate, restlessness or upset stomach, reports MayoClinic.com.
References
- "The Complete Guide to Sports Nutrition;" Anita Bean; 2009
- U.S. Department of Agriculture; Nutritional Guide for Athletes
- "Sports Nutrition: A Practice Manual for Professionals;" Marie Dunford; 2006
- "Endurance Sports Nutrition;" Suzanne Girad Eberle; 2007
- "The Grappling Nutrition Plan;" Lloyd Irvin Jr. 2004
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