Exploring myths and facts surrounding sports drinks

Sports drink ads are everywhere, on TV, billboards, in newspapers and magazines. If a famous athlete drinks one, does this mean the drink is healthy for you? Here are myths and facts surrounding sports drinks to allow you to make some healthy decisions:

Myth No. 1: I exercise a few times a week; sports drinks will rehydrate me.

The main ingredients in sports drinks are water, sugar, sodium, and sometimes caffeine. It is important to prevent dehydration with exercise. For a light workout, or exercising less than 60 minutes, you do not need a sports drink to provide more hydration or water to your body.

Drinking regular water is best. Water has no sodium or salt, which will help get fluid to the appropriate places, like muscles and blood. Also, you should know that too much caffeine can cause fatigue due to dehydration.

Athletes who are exercising at high intensity for 60 minutes or more can drink fluids supplying 60 to 100 calories per 8 ounces to provide the calories required for continuous performance. During normal training, it is not necessary to replace losses of sodium, potassium and other electrolytes because you’re unlikely to deplete your body’s stores of these minerals.

Reserve sports drinks for exercise in extreme conditions, like running a marathon, or exercise of three to five hours. You can make your own rehydration drink with a combination of fruit juice, water and a pinch of salt.

Myth No. 2: Sports drinks will give me more energy.

The main carbohydrate in most sports drinks is sugar or simple carbohydrates. This sugar will give you energy, but it will also provide empty calories that you will have to burn off later. High consumption levels of these beverages can lead to weight gain.

Studies show that drinking just one can of soda or other sugary beverage a day could lead to a weight gain of more than 10 pounds in a year. An average 8-ounce serving of a sports drink has around 50-80 calories, 14-17 grams of carbohydrates and 100-200 mg of sodium.

The best way to obtain calories and energy is from the complex carbohydrates found in whole grain bread, potatoes, rice, pasta and cereals. For quick energy, snack on fresh fruit such as a banana or dried fruit.



