Sports drinks seem like they should be healthy.
But how helpful are they to serious and casual exercisers?
Not very, it turns out.
To be clear, were talking about sports drinks, notenergy drinkslikeRockstarandMonster.
Despite the similar names, theyre no relation.
Energy drinks are super-caffeinated soda with a few gimmicky supplements thrown in to make them look special.
If youre not in the middle of a marathon, you dont need an extra dose of electrolytes.
you’re free to get the same benefits from a glass of water and your favorite snacks.
Enjoy the Powerade if you like, but dont expect miracles.
The more concerning thing on the ingredients list is the sugar.
Twelve ounces of Gatorade have21 grams of sugar.
At least sports drinks fare better than soda and juice.
Twelve ounces of Gatorades shelfmate, Pepsi, contain41 grams of sugar.
The same amount of orange juice contains33 or so.
Some sports drinks are also available in a low calorie version, likeGatorades G2.
At eight grams of sugar per 12 ounces, its even easier to fit G2s calories into your diet.
In short, sports drinks arentgoodfor you, theyre justless badthan some of the other options.
You definitely dont need to consume any during a workout that lasts less than 60 minutes.
After you finish, your next meal or snack will easily replenish what you lost.
Again, we replenish these when we eat.
Theres no need for an emergency infusion of electrolytes before, during, or after a short workout.
Still, a lot of athletes who fit the bill dont actually drink commercial sports drinks.
But many marathoners, for example, prefer water with (or sometimes without) aseparate source of electrolytes.
Those electrolytes can come in packets likeUltima Replenisheror tablets likeNuun.
Some athletes swear bypretzels for sodiumand bananas or coconut water for potassium.
Sports drinks and their alternatives make the most sense for endurance athletes.
If youre working out to gain muscle or to lose weight, youre also probably watching your diet closely.
One argument against sports drinks, even for runners, is that sugary liquids can cause digestive upset.
Bottled sports drinks are usually betweensix and eight percent carbohydrate, which works for some athletes but not others.
If youre in this category of super-active exerciser, you probably already know it.
Maybe sports drinks will be part of your routine for when youre on your feet.
Maybe theyll just be a favorite treat to cool down after a long run.
And if you choose to go without sports drinks entirely, thats a perfectly good option too.
Illustration by Angelica Alzona.
