Gatorade commercials spanning decades have shown us two things. Sports drinks are more hydrating than water and it is normal to sweat orange or blue liquid. These statements are false, but they do point out something interesting: The reason sports drinks work is probably not what you think.
Gatorade is a sweet, neurochemically rewarding drink that many people drink. It also has subliminal messaging that sports drinks commercials use to tell us that real athletes drink it. However, that is not the reason we drink them. Scientifically, we think beverages such as Powerade and Gatorade do something for our bodies that water doesn’t. This is probably true. It is difficult to see how many people need these extra features, especially considering the amount of sugar in most sports drinks. Let’s find out when you might need that big bottle of brightly colored liquid to aid in your next workout. And when you don’t.
It hydrates your body
Gatorade funded a study that showed people who drank Gatorade were more hydrated than those who didn’t. But this is only because they consumed more fluids. You would be the same hydrated if you drank the exact same amount of Gatorade as you would if you drank water. Gatorade had a point, however. Dominique Adair, a registered dietician who is a member of the American Council on Exercise Scientific Advisory Panel, says that it’s well-documented that people drink more when the beverage tastes delicious. These beverages might be more appealing than water for some people, so it’s possible to encourage more people to drink these beverages.
Many people have grown up drinking non-water drinks, so water may taste bland or even unappetizing to them. Perhaps you are one of these people. A flavored beverage might encourage you to drink more after and during your workout. You need to replenish your body with water depending on how sweaty you are (though remember that water is also found in food, so the eight-glasses per-day rule might be more complex than you think).
A 12-ounce Gatorade/Powerade bottle contains 21 grams of sugar. That’s about the same as two Reese’s Peanut Butter Cups or half a can soda. Keep in mind, however, that a lot of sugar can spike blood glucose levels and contribute to metabolic problems like type 2 diabetes. Gatorade can contain more than half the daily recommended sugar intake for adults.
To replace electrolytes that have been lost
When sports drinks were first introduced, electrolytes became a fad word. However, most people don’t know much about them. Electrolytes, which are basically charged atoms (ions), serve many functions in our bodies. They often transport other molecules across cell membranes. Without electrolytes, we would die.
But–and this really is a big BUT–it is not clear how much you should replace these electrolytes with a beverage. Your diet already provides essential electrolytes like potassium, sodium, and magnesium. Each person loses electrolytes at their own rate. However, if you sweat more you will likely lose more.
Adair’s rule of thumb is: If your exercise time exceeds an hour and your t-shirt and hat dry with a white residue it’s likely that you are losing a lot of sodium.
To replace carbohydrates
The carbs in sugary sports drinks are one of the biggest benefits. Your muscles use up energy reserves primarily from glycogen stored in your liver and muscles. That glycogen can run out if you work out for long enough, which is why marathon runners and other endurance athletes often choose to down a little jelly cube full of carbohydrates–because it provides needed fuel for their muscles.
Adair states that sports drinks can perform the same function. However, there is one key point to keep in mind: “Most recreational athletes don’t deplete all their glycogen stores.” If the goal of the exercise is to lose weight, then taking in more sugar and calories will not help. Water is a good option for those who don’t work out for long periods. A sports drink may be necessary if you are doing intense exercise for longer than an hour. If you feel tired, nauseated, or have headaches after a workout, you may need a sports drink. Adair states that these symptoms are indicators that you may be dehydrated or hyponatremic. This means you have too many fluids compared to electrolytes. A sports drink can help in both cases. However, if you are going for half-hour runs, the Powerade might be more harmful than beneficial.
If you are looking for energy, or at least a portion of it, from eating carbs while working out, then don’t choose sugar-free options. Sugar is what gives us our energy. Adair suggests that the zero-sugar varieties are a good choice if you want to enjoy something tasty without consuming extra calories.
Bottom line: A sports drink is recommended if your workout lasts more than an hour, is intense, leaves you with sweaty clothes, and has a salty residue on your skin. You don’t necessarily need one. However, you can always opt for the sugar-free version if you don’t like plain water. You’re likely already getting all you need by drinking lots of water and eating a balanced, healthy diet.
