Proper hydration is essential for athletes, and for moderate-intensity exercise lasting less than one hour, water is adequate. As sports drinks move out of the niche market into the mainstream, you might wonder if they will help improve your performance and recovery. Understanding the advantages and disadvantages of sports drinks can help you determine if they are right for your needs.
About Sports Drinks
Sports drinks are specially formulated by manufacturers to meet the needs of athletes. Sports drinks might offer additional carbohydrates for energy, electrolytes for fluid balance, protein for muscle recovery and caffeine or other stimulants for energy. The type of sports drink you choose depends on your sport and need. You might reach for an electrolyte-enhanced, high-carbohydrate drink during a marathon or a protein-enhanced drink post-exercise.
Benefits
The flavor and sodium content of sports drinks can stimulate the drive to drink, notes Chris Carmichael in “Food for Fitness,” helping you maintain proper hydration. Sports drinks also are formulated to have an ideal consistency to enhance absorption and digestion. The carbohydrates in sports drinks can enhance performance by delaying the onset of fatigue and providing sugar, or glucose, for the muscles to use, especially during exercise lasting longer than an hour. Sweating decreases blood volume, which increases sodium concentration, leading to increased blood pressure and kidney strain. Sports drinks help you maintain proper blood volume. Sports drinks with energy stimulants might, under the right circumstances, improve performance. Sports drinks with whey or soy protein might help enhance recovery and stimulate muscle growth.
Sugar
Sports drinks contain high amounts of sugar, which can offer support if you are undergoing endurance competitions such as marathons, but might cause weight gain if you are exercising moderately for less than an hour. Many people, especially children and adolescents, consume sports drinks without exercise, so they take in all the calories without burning them off. The average, healthy child or teen – even those participating in athletics – can remain properly hydrated with plain water and a healthy diet.
Stimulants
Sports drinks containing energy stimulants such as caffeine, guarana and taurine that manufacturers might claim will increase your energy for workouts; however, drinking these products in excess can cause serious health issues, including seizures and cardiac arrest. Scientific research into the belief that these stimulants promote improved athletic performance is inconclusive.
Artificial Ingredients
Many sports drinks contain artificial colors and flavors to enhance the appearance and taste of the product. Although these additives are safe, according to the U.S. Food and Drug Administration, they might cause allergic reactions in some people. Artificial colorings also have been linked to hyperactivity in children, notes the Center for Science in the Public Interest.
Considerations
The claims made by sports drink makers are not regulated by the Food and Drug Administration, so you cannot be sure they are accurate. Some added ingredients, like vitamins or oxygen, might make the drink sound healthier but have no real impact on your performance. Unless you are exercising for longer than one hour, or in intensely hot conditions, you probably do not need a sports drink.
References
- North Dakota State University Extension;Sports Drinks: R They Needed?Julie Garden-Robinson, Ph.D., L.R.D; March 2009
- "The Physician and Sports Medicine"; Energy Drinks: A Review of Use and Safety for Athletes; Erin Duchan, MD, et al.; 2010
- "USA Today"; Protein Pulls Ahead on the Post-Workout Menu; Janice Lloyd; February 2009
- KidsHealth.org: Sports and Energy Drinks
- Center for Science in the Public Interest: Food Additives
- "Food for Fitness"; Chris Carmichael; 2004
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