Buzz
While sports drinks are often perceived as a healthy choice, thanks to athlete endorsements and their cleaner image compared to sodas like Pepsi, their actual value for both serious and casual exercisers is minimal.
It’s important to distinguish sports drinks from energy drinks such as Rockstar and Monster. Despite the naming overlap, they serve entirely different purposes. Energy drinks are heavily caffeinated sodas with added supplements for marketing appeal. In contrast, sports drinks like Gatorade and Powerade are designed to provide carbohydrates and electrolytes, often in vibrant, fruity flavors packaged in plastic bottles. Simply put, energy drinks fuel gaming sessions, while sports drinks aim to support physical endurance.
For Everyday Consumption, Sports Drinks Offer Few Advantages Over Other Sugary Beverages
Beyond sugar, sports drinks primarily include electrolytes such as sodium and potassium. Unless you're running a marathon, additional electrolytes are unnecessary. A balanced diet provides sufficient amounts, and many people already consume more sodium than they need.
When dehydrated due to illness or a hangover, sports drinks might offer slight relief. This isn’t due to any unique properties but rather the combination of water, sugar, and electrolytes aiding rehydration. Similar benefits can be achieved with water and snacks. While Powerade can be enjoyable, it’s no cure-all.
The real issue lies in the sugar content. It enhances flavor but is unnecessary outside athletic contexts. Nutrition experts consistently warn that excessive sugar consumption is already a widespread problem.
A 12-ounce serving of Gatorade contains 21 grams of sugar. However, a standard 32-ounce bottle far exceeds daily sugar intake recommendations. The FDA’s upcoming guidelines cap added sugars at 200 calories (50 grams) per day.
Sports drinks are slightly better than sodas and juices. For instance, 12 ounces of Pepsi contain 41 grams of sugar, while the same amount of orange juice has around 33 grams. Still, these beverages contribute to unnecessary calorie intake, and daily limits apply to total consumption, not individual drinks.
If you’re aiming to cut calories compared to soda, sports drinks are an option, though water, seltzer, or diet beverages are better choices. Some sports drinks, such as Gatorade’s G2, come in low-calorie versions with just eight grams of sugar per 12 ounces, making it easier to incorporate into your daily intake. In essence, sports drinks aren’t necessarily healthy—they’re just less harmful than some alternatives.
Sports Drinks Are Unnecessary for Most Workouts
While sipping a Powerade on the couch feels indulgent, many assume it’s a smart move after the gym. However, for activities like bodyweight exercises, an hour-long gym session, or a short run, sports drinks are typically unnecessary. Here’s a breakdown of the key ingredients and their relevance:
Water: Staying hydrated by drinking water as needed is essential and beneficial.
Sugar: Your body stores enough sugar to sustain you through workouts lasting one to two hours. For shorter sessions, additional sugar isn’t required, and a post-workout meal or snack will replenish what you’ve used.
Electrolytes: While sweating depletes sodium and small amounts of other electrolytes like potassium, these are easily replaced through regular meals. There’s no need for electrolyte supplements during or after brief workouts.
The American College of Sports Medicine (ACSM) states that sports drinks are beneficial for intense, prolonged exercise exceeding an hour. However, Gatorade-backed researchers and trainers often promote their use more frequently, a recommendation that serves their profits more than your health.
Consuming sugar during exercise, even briefly, offers a slight performance boost, but not in the way you might expect. Research in the Nutrition Journal highlights that athletes who simply tasted sugar—without swallowing—performed better. Rinsing with a sugary solution and spitting it out yielded similar results. The exact reason remains unclear, but any sugary substance can be used to test this effect.
Sports Drinks Aren’t the Sole Solution for Electrolyte Needs
Sports drinks are traditionally marketed to endurance athletes, such as marathoners or soccer players, who engage in prolonged, intense activity. These individuals burn significant calories, requiring sugar for energy, and lose sodium through sweat, necessitating electrolyte replenishment. However, this applies primarily to those exercising for hours at high intensity.
Originally designed for athletes like the University of Florida’s football team (the namesake of Gatorade), sports drinks are still used by many. Yet, numerous athletes opt for alternatives. Some rely on water paired with separate electrolyte sources, while others avoid commercial sports drinks entirely, especially if not tied to sponsorship deals.
Electrolytes can be sourced from products like Ultima Replenisher packets or Nuun tablets. Some athletes prefer natural options, such as pretzels for sodium or bananas and coconut water for potassium. This DIY method allows precise control over electrolyte, sugar, and water intake.
Endurance athletes benefit most from sports drinks and their substitutes. However, if your focus is strength training, you aren’t depleting blood sugar like a long-distance runner or cyclist. For those aiming to build muscle or lose weight, dietary precision is key. Instead of allocating daily calories to sports drinks, prioritize protein or nutrient-dense foods that align with your fitness objectives.
Even for runners, sports drinks have drawbacks, such as potential digestive discomfort. Consuming sugary beverages during a marathon might lead to frequent bathroom breaks, either post-race or, worse, mid-event. The ACSM advises that sports drinks contain less than eight percent carbohydrates to avoid this issue, as sodas and juices exceed this limit. Most bottled sports drinks fall within the six to eight percent range, which suits some athletes but not all.
If you’re a highly active athlete, you’re likely aware of your needs. Training for a marathon involves experimenting with drinks and snacks that sustain energy without causing stomach issues. Sports drinks might become a staple during workouts or a refreshing post-run treat. Alternatively, skipping them altogether is a valid choice.
Illustration by Angelica Alzona.
