There is also a risk of dental caries. Water that is calorie-free and accessible without cost to most people is the beverage of choice taken with and between meals. A sports drink may be used by people engaging in exercise of vigorous intensity for more than one hour, especially if sweating heavily.
Perhaps of greater importance in athletes of any age, but especially youth, is to encourage a balanced diet , snacks as needed, and adequate water that will best enhance physical and mental performance. Pediatricians should discuss the use of sports drinks with their young patients and parents to ensure that all are aware of the health risks, and if used, are monitored carefully.
Sugary Drinks Energy Drinks. The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. To meet all recovery goals, the ingestion of sports drinks should be complimented with foods and fluids that provide adequate carbohydrate, protein, and other nutrients essential for recovery.
Excessive consumption of sports drink can cause gastrointestinal upset. It is recommended that athletes drink small amounts frequently rather than a lot at once and trial options during training. Acidic foods and fluids are one of the factors linked to tooth enamel erosion. Sports drinks, together with fruit juice, soft drink, wine, beer, tea and coffee are all examples of acidic fluids. The use of sports drinks alone is unlikely to cause dental erosion.
However, athletes who use large quantities of sports drinks for prolonged periods should pay extra attention to dental hygiene. For more information see the Dental Health for Athletes factsheet. The ideal sports drink depends on personal taste preferences and individual tolerance. High sugar drinks can often increase the risk of dehydration and cause bloating, nausea or stomach upset. This depends on things like the temperature outside and how much you sweat.
Most people can meet their fluid needs by following these tips:. Most brands of sports drinks are safe to use. There are safety concerns when a sports drink contains caffeine, herbs or other unregulated substances. Carbohydrates and minerals like sodium are the only ingredients proven for safety and performance.
Other ingredients such as herbs, amino acids and caffeine should be avoided. You may benefit from sports drinks if you do heavy exercise or sports for more than 45 minutes at a time. Most people who enjoy being active, but are not athletes, are usually not exercising long enough or at a level intense enough to need sports drinks.
Sport nutrition: Facts on sports supplements. Sport nutrition: Facts on hydration. For example, weight training may only burn around calories in a minute session if you weigh pounds 68 kg Think about whether the type and duration of the exercise you do requires a sports drink and be aware of how many calories you consume from these beverages.
Although sports drinks can improve the performance of athletes during several types of exercise, they are probably unnecessary for most people. If you choose to drink these beverages, it is important not to overconsume them. Much of the marketing of sports drinks focuses on their ability to keep you hydrated by replacing water and electrolytes lost through sweat.
How much you sweat can vary based on many factors, including how long and intensely you exercise, your training level and your environment. One study compared 13 different beverages, including sports drinks and water, to see how well they hydrated the body Researchers provided They found that milk, orange juice and an oral rehydration solution provided the highest amount of hydration. Oral rehydration solutions are specifically designed to cause fluid retention and contain higher levels of sodium and potassium than a normal sports drink.
An interesting finding from this study was that there was no difference in the hydrating ability of water, sports drinks, tea and cola. In fact, some beverages that are typically considered to be dehydrating, such as coffee and beer, hydrated the body about as much as water. In fact, other research has indicated that coffee can help keep you hydrated, contrary to popular belief Another factor to consider is that your enjoyment of certain beverages could affect how much you drink.
Research has shown that the flavor of sports drinks causes athletes to drink more than if they were consuming water alone 22 , As a result, drinks that taste better may be beneficial for increasing fluid consumption in those possibly at risk of dehydration. While sports drinks may help keep you hydrated, many other beverages can too. Water and sports drinks provide a similar amount of hydration, although the flavor of sports drinks may cause some individuals to drink more.
Research supports their benefits in athletes and those performing long or intense exercise. The recommended amount varies based on the type of exercise. However, most active individuals in the general population do not exercise intensely enough or long enough to need sports drinks. Additionally, many beverages can hydrate your body just as effectively as sports drinks, including plain water.
Overall, sports drinks can benefit very active individuals and athletes, but they are not necessary for most people. Being dehydrated can negatively affect your body and brain.
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