Today, pretty much everyone knows the benefits of staying well hydrated when working out, but when the first sports drink came on the scene in 1965, it was a literal game-changer. Researchers at the University of Florida developed Gatorade and tested it on members of the football team, with winning results.
Since then, the bestselling brand has become a staple among athletes and anyone who’s active, and has spawned dozens of new electrolyte-laden iterations.
It has plenty of competition: Sports drinks are a multibillion dollar industry, and one that is expected to continue to grow, market research indicates. The average American, and especially young adults between ages 18 and 34, drinks 2 cups of sports drink per day.
Whether this is a good — or even necessary — thing, however, is up for debate. The first sports drinks were, after all, created for athletes, who tend to have different hydration needs than noncompetitors (and who, at the time Gatorade was invented, were actively discouraged from drinking anything, even water, out of a misplaced fear that it would cause nausea and cramps).
Many commercial sports drinks claim to provide a quick source of vitamins, minerals, and those all-important electrolytes, but they can also be a source of added sugar and artificial colors. So, are sports drinks really good for you, or just good marketing? Discover how they work and when, if ever, it may make sense to choose them over water and other beverages.
What Exactly Are Sports Drinks?
Sports drinks are a type of functional beverage intended to replenish certain nutrients that are typically lost during exercise. They’re not the same as energy drinks, which contain caffeine and stimulants to boost energy levels.
While the specific nutrition facts and ingredients in sports drinks vary per product, their first ingredient is usually water, and they contain vitamins and minerals, particularly electrolytes (which is why they’re sometimes called electrolyte drinks). You lose electrolytes — minerals including sodium, calcium, and potassium that help cells maintain fluid balance — when you sweat. In this way, sports drinks often claim to be superior to water, which may have traces of these minerals but not as much as what you’ll find in sports drinks.
Sports drinks are typically flavored and come in a variety of often bright colors. Past research has found that these beverages are one of the top sources of artificial dyes.
Interestingly, one small study found that runners ran faster when they rinsed their mouths with a colored solution compared with a clear one, but additional research is needed to determine whether the color of a sports drink has any significant effect on athletic performance.
How Sports Drinks Work
“Sports drinks are engineered to provide optimal hydration and quickly accessible energy during exercise,” explains Lexi Moriarty, RD, CSSD, New Jersey–based owner of Expert Nutrition and Wellness. “They usually include a combination of fluid, electrolytes, and carbohydrates.” Research has documented that when you sweat, you lose not only water, but electrolytes as well. Sports drinks are designed to replace both. Another paper notes there is some evidence that they may help fuel a workout, usually with some kind of simple carbohydrate (like sugar), which may give them an edge when it comes to athletic performance and recovery.
While nutrition experts generally advise limiting sugar-sweetened beverages in your diet, athletes who train long and hard enough to deplete their natural energy stores may benefit from replenishing them through sports drinks. “Sugar and carbohydrates play a critical role in supporting optimal performance for athletes,” says Jenny Westerkamp, RD, CSSD, Chicago-based owner of All Access Dietitians.
Still, not every workout is going to be that rigorous — in fact, there is no conclusive proof that exercise causes enough electrolyte loss to affect the hydration levels of the average person. In fact, one systematic review specifically recommended limiting the consumption of sports drinks by non-athletes, especially children and adolescents.
Innovations in Sports Drinks
Sports drinks have come a long way since their inception, and brands are constantly innovating to keep up with consumer trends and demands. One such innovation is the addition of protein — the trendiest macronutrient. Several brands released dairy-based products that are like a combination sports drink and protein shake, potentially piggybacking off the popularity of chocolate milk as a post-workout beverage. Milk has been shown to increase fluid balances better than plain water, according to one study.
“Chocolate milk is a great recovery drink because it includes an ideal ratio of carbohydrates to protein (3:1 to 4:1) for proper recovery and has added sugar, in comparison with regular milk, which helps replenish glycogen stores more efficiently than other sources of carbohydrate,” Moriarty explains. “As much as this can be a great option, dairy doesn’t always sit well for some after a hard workout.”
Brands are also ditching sugar in response to consumer awareness surrounding added sugars in sports drinks. You can find many low- or zero-sugar sports drinks that use no-calorie sweeteners like sucralose or stevia in lieu of added sugars. Many manufacturers are nixing artificial dyes and flavors as well.
When Sports Drinks Come in Handy
Whether you should reach for a sports drink over another type of beverage depends on the length and intensity of your workout. An intense workout lasting an hour or longer is sure to have you dripping in sweat, making it a good time to replenish your electrolytes. This explains why you’re likely to see professional athletes sipping these drinks during training sessions and sporting events.
But does the average person need sports drinks? Not necessarily, but under the right circumstances, they can be appropriate, Westerkamp says. “Sports drinks can be used by anyone whose energy, fluid, and electrolyte needs may be increased,” she says, such as following high-intensity exercise lasting for at least 45 minutes, or even when you’ve had fluid losses due to a stomach bug.
Sports drinks can also be a good choice for heavy sweaters, Moriarty says. Sweating in any capacity can lead to electrolyte imbalances, and sports drinks can help with replenishing and preventing dehydration.
If you do decide a sports drink is necessary, why not make your own, so you can control the amount and kind of sugar, sodium, and other ingredients? This DIY beverage is easy to make at home, packed with electrolytes, and tasty.