Do You Need a Sports Drink?
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Collapse ▲The Family and Consumer Science team from N.C. Cooperative Extension here in
Brunswick County, along with our Extension Master Food Volunteers, have been teaching Hurricane Meal Kits: Food Safety and Nutrition classes throughout the county. One of the items we’ve included in our kit is a sports drink. This has resulted in several questions and discussions about the need for these beverages.
Our Family and Consumer Science Agent, Avery Ashley (who has a Master’s Degree in Nutrition) offered some insight by stressing that “sports drinks are for someone doing a lot of physical activity and sweating. They can be useful for replacing lost electrolytes and hydrating.” 
We’re keeping them in the Hurricane Kits because after a storm people may be doing heavy work—cutting and moving downed trees—in humidity and heat. But remember that they aren’t really necessary for most people. You can decide if they belong in your kit or not.
Sports drinks are marketed toward athletes. They are advertised a lot and come in
bright colors with flashy names and flavors which can be very appealing to children and teenagers. Most of these drinks are mostly water with potassium and sodium, added sugars or sweeteners and some may contain vitamins and caffeine. If you’re looking at these products, be sure to look at the Nutrition Facts Labels to see what’s in them.
The general recommendation is that sports drinks are for athletes that are active for 60- 90 minutes or are exercising in very hot conditions. They are not necessary for people participating in physical activity lasting for one hour or less in moderate temperate conditions.
What about student athletes? Kara Lynch, a Registered Dietitian from Michigan State
University Extension says in a blog post that “the most important thing that you can take with you or send with your child to a sporting event is water”. Most children do not exercise at a level that requires a special sports beverage.
Lynch goes on to say that we can easily get more electrolytes by eating healthy snacks (especially fruits and vegetables) 
than we’d get in a sports drink. The average 20-ounce regular sports drink contains 140 calories (almost all from sugar), 270 milligrams of sodium and 90 milligrams of potassium. In comparison, having a bagel with two tablespoons of peanut butter and banana slices will provide 754 milligrams of sodium and 722 milligrams of potassium, far more than the drink. Plus, it provides protein, other vitamins, minerals, and complex carbohydrates, including fiber, that are important to keep the body energized.
Another thing to think about, these sports drinks are not meant to be consumed
throughout the day as if they are water. Too much of these can be dangerous for people with chronic high blood pressure or are salt-sensitive. They also may be high in calories and added sugars which have been associated with obesity, weight gain and other health problems. If you drink sports drinks on a regular basis, you might want to check with your doctor to see if there are any contraindications.
For general hydration, just plain water can help restore fluids lost through sweating and keep you from overheating! The National Academy of Medicine recommends that healthy men should aim for 13 cups and healthy women should aim for 9 cups of fluids each day. This doesn’t mean you have to drink that much because we can get about 20% of our water needs from food. Be sure to include high water-containing foods such as melons, berries, cucumbers, lettuce, celery, cooked squash and soups in your diets.
The amount of water children and teens need varies based on their age, weight and sex. Children four to eight years old should have 5 cups of water, girls nine to 13 should drink 7 cups and boys the same age eight cups. When they’re teens 14 to 18 year old girls should aim for eight and boys 11 cups each day. This is in addition to the water and fluids they get in food.
The bottom line – water is your best bet. Drink water consistently throughout the day,
and increase your intake if you are exercising.
Resources:
- N.C. Cooperative Extension, Lee County Center: Don’t Let the Summer Heat Beat You Down
- North Dakota State University Extension: Eat Smart. Play Hard. Sports Drinks: R They Needed?
- Michigan State University Extension: Water or Sport Drinks?
- Utah State University Extension: Is Water the Best Sports Drink?
- University of New Hampshire Extension: Hydration: Are Electrolyte Drinks Better Than Water?
- University of Florida Extension: Heat, Hydration, and Dehydration: Tips to Drink More Water
Syracuse is a Family and Consumer Science team member and can be reached at N.C. Cooperative Extension, Brunswick County Center 910-253-2610 or by email at
clsyracu@ncsu.edu