The Real Value of Sports Drinks . . . And Which Ones Are the Best
By Melinda Burris Willms
Sports drinks are flavored beverages that often contain carbohydrates, minerals, electrolytes, and sometimes vitamins or other nutrients.[i] These beverages are designed to rehydrate the body and replenish electrolytes that are lost through sweating during athletic training and performance.
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Determining whether you need to reach for a sports drink or a bottle of water depends on the length and intensity of your workout. Are you training for more than an hour? Are you training for less than hour but your exercise program is extremely demanding? In cases like these, a sports drink may be necessary to replenish the electrolytes you are losing as you exercise. On the other hand, for less demanding workouts, drinking plenty of water would be your best option for rehydration.[ii]
When choosing water, it is important to drink it in measured amounts. Gulping down water in excessive quantities too quickly actually has a reverse effect, as it sends a signal to your body that excess fluid is in your body and must be purged. The body blocks its anti-diuretic hormone, vasopressin, and instead of storing the water you are drinking, your body expels it through urination.[iii] Overhydration can lead to serious health problems and even death. Severe overhydration, known as hyponatremia, is caused by a severe deficiency of sodium in the body, which is caused by an excess of fluid taken in before and during competition.[iv] Harvard University scientists conducted a research study of marathoners, and the results showed 14% of the participants demonstrated varying degrees of hyponatremia. There was no statistical difference in the likelihood of water drinkers versus sports drinkers to develop hyponatremia.[v] The lesson here is to drink in moderation when you need to, but not to overindulge.
So, generally, water is the best source for hydration when working out.[vi] When are sports drinks a better option? Nutritionist Heidi Skolnik, an advisor for The New York Giants and the New York Knicks explains, “Water provides no sodium, which helps the body hold onto water and helps fluid get to the right places in the body, like muscles and blood.”[vii] When you exercise for more than an hour, or you have been participating in a challenging workout, you might consider a sports drink, especially if you’ve been sweating a lot, since electrolytes are lost through sweat, and sports drinks replenish these.[viii]
According to Andrea Chernus, a registered dietitian living and working in New York City[ix], the following is a list of the best sports drinks on the market, based on your individual training needs:
Top Five Best Sports Drinks
- Gatorade G. Nutritional information: 14 gr carb, 110 mg. sodium, and 50 calories per 8 ounce serving. It is formulated so that the body rapidly absorbs the hydrating liquid and the energizing electrolytes needed, allowing you to continue to perform.[x]
- Powerade Ion 4. Nutritional information: 14 gr carb, 100 mg. sodium, and 50 calories per 8 ounce serving. Chernus notes this sports drink hydrates appropriately and contains the necessary amount of sodium.[xi]
- Powerbar Endurance. Nutritional information: 17 gr carb, 190 mg. sodium, and 70 calories per 8 ounce serving. Due to the high level of sodium in this product, Chernus warns it is suitable for athletes who have lengthy workouts or who sweat heavily, losing heavy amounts of sodium in the process.[xii]
- Gatorade Endurance. Nutritional information: 13 gr carb; 170 mg sodium, and 50 calories per 8 ounce serving. Chernus maintains this is a good choice for individuals who need higher levels of sodium and/or those attempting an extended workout session.[xiii]
- Accelerade Hydro Nutritional information 15 gr carb, 120 mg sodium, and 80 calories per 8 ounce serving. This sports drink is targeted to athletes who suffer from hypoglycemia. The drink contains regular sugar and a substance called trehalose, which is a slow digesting sugar.[xiv]
Alex J. Swanson is co-owner of the Swanson Health Center, where he heads nutrition research and program design focused on more than 150 disorders. Swanson founded the Nutrition Genome clinical practice, devoted to the study and research of nutrigenomics and epigenomics. The following is a list of sports drinks Swanson rates as the worst on the market:
Five Worst Sports Drinks
- Gatorade is on our best and worst list, showing that experts disagree. While Chernus applauded two types of Gatorade for the sodium content, Swanson complains the brand only offers potassium and sodium, and argues the drink would be more effective if it offered other electrolytes including, magnesium, calcium, and chloride.[xv] Swanson also objects to the heavy use of artificial flavors and colors in Gatorade.[xvi]
- Powerade made Swanson’s list because of its high sugar content in the form of high fructose corn syrup. Each bottle has 20 grams. As with Gatorade, Swanson objects to the use of artificial food dyes in Powerade, pointing to studies that indicate consumption of these dyes prohibit your body from being able to produce energy.[xvii]
- Powerade Zero contains high amounts of two artificial sweeteners, sucralose, brand name Splenda©, and acesulfame K. It also contains artificial dyes for color. Research shows that Splenda is harmful to intestinal bacteria and may be responsible for as much as 50% destruction of these “good” bacteria. These bacteria are “responsible for up to 80 percent of your immune system, manufacturing b-vitamins and vitamin K, [and] your ability to lose weight.”[xviii] It should be noted that many whey protein powders contain sucralose,[xix] so be aware when reading labels.
- Propel is marketed as a water with electrolytes and minerals added for extra benefits. However, it is extremely high in salt and artificial sweeteners (including sucralose, known commercially as Splenda©).
- Accelerade contains fructose, sucrose, and GMO soy protein. There are numerous proven health concerns associated with GMO’s, so a safer choice would be to choose non-GMO sources of proteins. Swanson raises another concern when he mentions that drinking protein while training or competing is known to “cause gastric distress.”[xx] A non-GMO substitute may prove useful during less strenuous workouts.
It is imperative that athletes stay hydrated while training and competing. In order to do so, it is important to strike the right balance between water intake and quality sports drinks that will replenish the electrolytes lost through hard work and sweat. Be sure to read labels carefully to make sure you are getting the electrolyte replacement you need, not a hyped-up bottle of sugar water.
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[i] Denise Webb, “The Truth About Energy Drinks,” Today’s Dietician 15, no. 11 (2013): 62, http://www.todaysdietitian.com/newarchives/100713p62.shtml
[ii] Amy Levin-Epstein, Sports Drinks vs. Water: Do these concoctions really hydrate better than H2O, Men’s Fitness, December 1, 2016, http://www.mensfitness.com/nutrition/what-to-drink/fake-vs-real-sugar-does-it-matter-all-if-youre-young-fit-dude
[iv] Patrick J. Skerrett, Trade Sports Drinks for Water,” Harvard Health, July, 30, 2012, http://www.health.harvard.edu/blog/trade-sports-drinks-for-water-201207305079
[viii] Rachael Rettner, “Are Sports Drinks Better or Worse Than Water?” Live Science, April 25, 2016, http://www.livescience.com/54548-sports-drinks-vs-water.html
[xv] Alex Swanson, “Best and Worst Electrolyte Drinks.” Paleoedge, July 21, 2013, http://paleoedge.com/best-and-worst-electrolyte-drinks/
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