We all know that staying hydrated is essential for good performance, but do you really need to incorporate popular sports drinks into your sports nutrition plan, or are they just a waste of time and money?
What is a Sports Drink?
It’s important to understand what a sports drink is, as many different products on the market claim to enhance performance. A sports drink is typically formulated to contain between 4% and 8% carbohydrates and 500–700 mg/L of sodium.
The carbohydrate is included because it helps replace the energy used during physical activity. If the body runs out of carbohydrates while exercising, fatigue sets in, which significantly impacts performance. Additionally, carbohydrates serve as a fuel source for the brain. If carbohydrate levels drop too low, the brain can be deprived of the necessary fuel. Since the brain doesn’t have a backup supply of fuel, it will also experience fatigue without enough carbohydrates.
For athletes involved in sports that require mental concentration or skill (such as archery, fencing, or golf), a lack of carbohydrate can impair performance. A shortage of fuel for the brain can result in slower reaction times, decreased concentration, poor focus, and impaired decision-making, all of which will hurt your performance.
Sports drinks also contain sodium for several reasons. Sodium is lost in sweat and needs to be replaced. It also stimulates the thirst mechanism, encouraging you to drink more, which helps maintain hydration. Sodium assists in water retention within the body, allowing you to stay hydrated longer. Additionally, this can reduce the frequency of bathroom breaks since your body retains more fluid. Sodium plays a key role in the digestive system, as it helps the small intestine absorb glucose. The more efficiently the body absorbs glucose, the less likely it is to run out of carbohydrates.
A drink that does not contain 4–8% carbohydrates and is not within the recommended sodium range is not considered a true sports drink. Be cautious of drinks marketed as “sports waters,” as they may lack sufficient carbohydrates or sodium. Energy drinks, which contain stimulants, may also fail to meet the necessary carbohydrate and sodium levels. If you’re uncertain, always check the nutrition label.
The Consequences of Dehydration
Naturally, sports drinks also contain water. Hydration is crucial because over 60% of the body is made up of water. Dehydration can lead to reduced mental performance, an inability to regulate body temperature effectively, and in extreme cases, coma or death. By the time you feel thirsty, you may already be dehydrated, so it’s important to have a hydration plan. For some athletes, a sports drink offers a convenient way to stay hydrated while simultaneously consuming carbohydrates.
When You Should Use a Sports Drink
For events lasting less than one hour, a sports drink is typically unnecessary. However, for events lasting over an hour, sports drinks can support performance. An exception to this is during tournament-based events, where recovery from one event to the next may be challenging, or when there’s little time between events to eat a snack or meal. In such cases, a sports drink can be beneficial as it provides both carbohydrates and hydration.
While it may be tempting to dilute your sports drink, it’s best to avoid doing so, as it will alter the carbohydrate ratio and potentially reduce its effectiveness.
Gastrointestinal Distress
Using a sports drink may sometimes lead to gastrointestinal distress or discomfort. It’s important to experiment with different sports drinks during practice to ensure they settle well in your stomach. Test the drink at various training intensities, and if one doesn’t seem to work, try another. The 4–8% carbohydrate range is used in sports drinks because it maximizes carbohydrate uptake while minimizing gastrointestinal issues.
Sports drinks can be very helpful for athletes participating in events longer than one hour or during tournaments. However, choosing the right one is key. Look for a sports drink that contains 4–8% carbohydrates and 500–700 mg/L of sodium, but also ensure you like the taste. There’s no point in using a sports drink just because others do if you don’t like the flavor or if it doesn’t sit well with your stomach. Always remember to practice with your chosen sports drink beforehand, and stick to your hydration plan during events to minimize the effects of dehydration and carbohydrate depletion.
