It might sound crazy, but for many athletes, choosing the best sports drink is a lot more confusing than just grabbing a Gatorade. With confusing ingredient lists, conflicting recommendations, and so many products on the market, it can be nearly impossible to know which one to choose. Here’s a breakdown of these drinks and how to choose the right sports drink for your fitness needs.
Sports drinks are most often used for (wait), sports. They are designed to help replenish what is lost during physical activity, which is most often fluids, electrolytes and calories. The most common electrolytes found in sports drinks include sodium, chloride, and potassium (the most common electrolytes lost in sweat). The body also loses magnesium, calcium and even iron, but in smaller amounts.
Sports drinks are designed for active people and those who need to replace sweat losses. These are most often people who exercise, but also those who work in hot and humid environmental conditions.
The first commercial sports drink, Gatorade, was created in the 1960s to help hydrate the Florida Gators football team. Since that invention, there has been an endless parade of bottles and powders all claiming to be the optimal hydration drink for exercise. Most sports drinks provide a combination of fluid and electrolytes, and some add calories from sugar, but they aren’t one size fits all. Let’s break down these sports drink ingredients and explain which are the most important.
Sugar: Sugar is an easily digestible fuel. Sports drinks like Gatorade and Powerade contain sugar for one important reason: to provide the energy needed to sustain performance during long-duration activity. Therefore, opt for sports drinks that contain calories before and during activity.
If you eat a meal or snack that provides carbohydrates and calories from other sources, you might consider opting for calorie-free sports drinks that only provide fluids and electrolytes. These types of “zero” and “diet” sports drinks use artificial sweeteners for flavor and some can cause stomach upset, so be careful and switch to another product if needed.
Salt: Some sweaters lose more sodium in their sweat than others, and it’s not always the person who sweats the most who loses the most. If you experience fatigue during workouts even when you’ve eaten and/or are prone to cramping, consider a sports drink with a sodium supplement like Pediatyle Sport or Gatorlyte Rapid Hydration.
Potassium: The second most abundant electrolyte lost in sweat is potassium and often, if you can rule out water and sodium as culprits for hydration issues, potassium should be your priority. Since many sports drinks do not offer an abundant amount of potassium, look for those made with coconut water as a base as it is an excellent source of potassium like Body Armour.
The body needs a daily supply of water for a variety of physical processes, including digestion, temperature regulation, pH balance, immune function, muscle health, and circulation. The kidneys and other organs help regulate body water flowing in and out. When extra water is lost through sweat, there is an increased demand to replace it. Excluding exercise, to help maintain health and hydration, the body needs an average of nine cups a day for women and 13 cups a day for men – additional fluids come from the foods you eat. we eat, including foods with high water content like fruits and vegetables. .
Some tout chocolate milk as an optimal “sports drink,” but the truth is, it’s different. Chocolate milk and sports drinks share similarities such as providing fluid, carbohydrates and electrolytes, but the protein content positions it better after exercise. Not surprisingly, a study published in 2019 determined that chocolate milk had an increased strength training benefit in high school athletes. For post-exercise recovery, chocolate milk may be a one-stop option for the much-needed protein component, but is not an interchangeable option for a sports drink.
Bottom Line: Sports drinks vary.
Finding the right one for you may take some experimentation. Check the labels of all products to assess the carbohydrate, sodium and potassium content and choose the one that best suits your training and fueling needs.
*This article was written and/or reviewed by an independent dietitian nutritionist.