Sports drinks are all the rage. It seems like everyone who takes a jog, plays a game of softball, or slings a yo-yo grabs one to refresh their exercise efforts. And why not? Flashy advertising campaigns place before our hypnotized eyes images of Derek Jeter, Peyton Manning, Mia Hamm and other sports greats chugging colorful drinks that replace all those vital elements that we supposedly lost during our workout routine.

Powerade, Gatorade and other such thirst quenching sports drinks claim to replenish electrolytes, carbohydrates and other elements which assist with hydration. This happens to be true. However, the fuzzy area lies in knowing at what point your body loses enough of these items to warrant spending money on a sports drink to replace it. The inquisitive mind then questions “does consuming sports drinks when not needed cause more harm than good?”

The Experts Speak

A top Australian sports nutritionist and dietitian, Susie Burrell, who has provided services for Super 15 rugby teams as well as NRL clubs says that sports drinks should be used carefully even at this high level.

Burrell explains, “A sports drink is warranted as athletes competing in these conditions will need extra fuel at this time to remain optimally hydrated.”

Dr Liz Broad, the sports nutrition clinical services manager of the Australian Institute of Sport agrees adding that the intended use of sports drinks should be understood before being consumed.

“They are designed for use during sport and endurance-based activities of high-intensity and long duration such as triathlons and, in these circumstances, they are more effective than water alone,” says Dr Broad. 

According to both Burrell and Broad, the problem is that many weekend warriors and fitness fans turn to sports drinks before water after only short sport games or exercise routines, or medium intensity workouts. They insist that water is sufficient in such cases and even better than gulping a sports drink.

Dangers of Sports Drinks

A bottle of your average performance drink contains a whopping 45 grams of sugar which is equivalent to approximately nine teaspoons. Therefore, the experts stress that such drinks add unnecessary calories to the average child or adult athlete and recreational fitness buff.

For those using sports drinks to prevent cramps, Burrell says it would serve them much better to consume rehydration salts which can be purchased in most pharmacies. She says cramps can be better managed with salt than with sugar.

Dentists also frown on the overuse of sports drinks. Dr Ron Ehrlich practices at the Sydney Holistic Dental Center and says that sports drinks taken at regular intervals can cause tooth decay. He blames the problem on the high levels of acid and sugar contained within the drinks.

Who Should Consume Sports Drinks

If you’re an athlete or someone involved in long periods of endurance or high intensity exercise, sports drinks are beneficial for replenishing electrolytes and carbohydrates and assist with rehydration. 

However, if you’re simply someone who dabbles in recreational sports and low to medium intensity exercise programs then sticking with water is a much healthier choice, especially if you’re involved in a weight loss program where all that added sugar can hinder results.