Excessive caffeine comes with its own set of problems — especially in younger kids. In some kids, large amounts of caffeine can have even more serious side effects, including fast or irregular heartbeats, high blood pressure, hallucinations, and seizures.

Many of these drinks also have other ingredients whose safety and effectiveness haven't been tested in children, including herbal supplements, guarana a source of caffeine , and taurine an amino acid thought to enhance performance and caffeine's effects.

For most kids, drinking water before, during, and after playing sports will keep them hydrated. Some athletes who exercise for long periods or in very hot weather can benefit from a sports drink that has sugar and electrolytes. It's best for kids to skip the energy drinks. Many of the ingredients haven't been studied in children and could be harmful.

Instead, kids and teens who play sports can improve their game through hard work and practice. These lessons and values will serve them well both on and off the field. KidsHealth Parents Sports Drinks and Energy Drinks. en español: Bebidas deportivas y bebidas energizantes.

Medically reviewed by: Amy W. Anzilotti, MD. Listen Play Stop Volume mp3 Settings Close Player. Some sports drinks also contain amino acids, which are said to enhance muscle recovery.

Nish says most children and adults eating a well-balanced diet do not need this additive. Why Sports Drinks Can Be Unhealthy Sports drinks were designed for those performing intense physical activity. For the average person, these offer no advantages and many contain lots of sugar.

In fact, Dr. Nish says some have up to eight teaspoons per serving. As far as the vitamins, Dr. Nish says most people should be getting all they need from a diet rich in vegetables, fruits and nuts. Coconut water. Nish says coconut water has very low levels of carbohydrates, as well as small amounts of sodium and potassium.

It adds nothing over water during a workout. It has been touted as a good recovery drink because it provides carbohydrates, protein, electrolytes and vitamin D. Nish says there are a few studies comparing milk with sports drinks, and they seem to show there is little difference in the two, as far as athletic performance.

However, he reiterates with all drinks used during exercise, this only applies to strenuous, prolonged exercise and not short duration, low-intensity activity.

Energy drinks. Energy drinks, in general, contain a large amount of sugar, but more importantly, they also contain added stimulants, like caffeine. Nish says energy drinks should never be consumed by children due to the threat of caffeine overdose. Researchers provided They found that milk, orange juice and an oral rehydration solution provided the highest amount of hydration.

Oral rehydration solutions are specifically designed to cause fluid retention and contain higher levels of sodium and potassium than a normal sports drink. An interesting finding from this study was that there was no difference in the hydrating ability of water, sports drinks, tea and cola.

In fact, some beverages that are typically considered to be dehydrating, such as coffee and beer, hydrated the body about as much as water.

In fact, other research has indicated that coffee can help keep you hydrated, contrary to popular belief Another factor to consider is that your enjoyment of certain beverages could affect how much you drink. Research has shown that the flavor of sports drinks causes athletes to drink more than if they were consuming water alone 22 , As a result, drinks that taste better may be beneficial for increasing fluid consumption in those possibly at risk of dehydration.

While sports drinks may help keep you hydrated, many other beverages can too. Water and sports drinks provide a similar amount of hydration, although the flavor of sports drinks may cause some individuals to drink more.

Research supports their benefits in athletes and those performing long or intense exercise. The recommended amount varies based on the type of exercise. However, most active individuals in the general population do not exercise intensely enough or long enough to need sports drinks.

Additionally, many beverages can hydrate your body just as effectively as sports drinks, including plain water. Overall, sports drinks can benefit very active individuals and athletes, but they are not necessary for most people. Some people say that if you want to be healthier, you should drink water first thing in the morning.

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Electrolytes like salt, potassium, and calcium perform a variety of important functions within your body. Looking for a new way to drink water?

This infused H2O drink will keep you hydrated and healthy in more ways than you might think. While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more.

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Take the quiz and test your knowledge! A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based Should You Drink Sports Drinks Instead of Water?

By Grant Tinsley, Ph. Water vs Sports Drinks Athletes Most People Staying Hydrated Bottom Line If you ever watch sports, you have probably seen athletes sipping on brightly colored beverages before, during or after a competition.

However, those 12 grams of sugar may still be too much for anyone monitoring their sugar intake — but it may not be enough for people who have grown accustomed to the sugar-forward flavor of regular Gatorade and similar products.

Some online reviewers complained about Gatorlyte's taste, noting an overwhelming saltiness. Before you pop a tab or reach for that scoop of drink mix, read the nutrition label carefully and consider the following factors. We also lose potassium, calcium, magnesium and a few other trace minerals in small amounts," Gregg says.

These electrolytes are critical, as they play an important role in maintaining blood pressure, regulating heart contractions and ensuring proper nerve function and hormone regulation.

Shapiro explains that magnesium, potassium and calcium tend to stay in balance with a healthy diet. But just how much you need depends on multiple variables, including your diet, how much you sweat, your sweat's salt concentration, how long and hard you exercise and certain health conditions.

Finding the right formula for your needs may take some experimenting, but Gregg has some general guidelines. It's also a good idea to check labels for calories, sugar and carbohydrates. These can help fuel long workouts and aid in recovery. But, if you're not an endurance athlete or you're already consuming enough calories and carbohydrates to cover your energy needs, extra sugar and carbohydrates may be unnecessary and work against your weight-loss or weight-maintenance goals.

Artificial flavors and sweeteners, like sucralose and aspartame, are sometimes added to sports drinks to enhance their taste without upping the calorie count. Technically, these ingredients are considered safe for consumption, but some people find that they cause bloating and other gastrointestinal issues not something you want to deal with mid-workout.

Most of the dietitians we talked to recommended avoiding them when possible. Whether you need a scoopable powder, a dissolvable tab, individual packets or a ready-to-drink beverage depends on your personal preferences and how you plan to consume your drink.

For example, a canister of powder may be convenient for someone who primarily works out in their home gym and can mix their drink from the comfort of their kitchen.

But, if you're hydrating on the go, a tube of tablets or individual packets may be more convenient. The best hydration drinks work with your workout routine. For most people who are going about their everyday activities, including periods of moderate exercise lasting under 60 minutes, regular water is sufficient for hydration.

However, if you are eating a well-balanced diet, you are probably getting enough of these electrolytes in your food consumption," Gregg says. But there are some instances in which downing an electrolyte drink will help you recover more quickly.

Consider opting for one of the above picks when:. Nutrition Beverages Sports and Energy Drinks. The 7 Best Sports Drinks for Hydration, According to Dietitians By Jenessa Connor, CPT, PN-L1 Jul 16, com may earn compensation through affiliate links in this story.

Learn more about our affiliate and product review process here. Exercise duration and intensity plays a role in which sports drink is best for you.

Video of the Day. How We Chose. Electrolytes Vitamins Sugar content Price Flavor options Convenience Activity level. Best Overall: Liquid IV Hydration Multiplier. Best Overall. Liquid IV Hydration Multiplier This electrolyte drink powder comes in single-serving pouches and is available in nearly a dozen flavors.

Pros Convenient, individually-packaged servings Extensive flavor options Contains vitamins B3, B5, B6, B12 and C. Cons May be too high in sugar for some More expensive than other powders and tablets Doesn't contain magnesium or calcium.

Best With Caffeine: Raspberry Limeade Skratch Labs Hydration Sport Drink Mix. Best With Caffeine. Raspberry Limeade Skratch Labs Hydration Sport Drink Mix It contains 50 grams of caffeine derived from natural coffee berry.

Pros Available in multiple flavors, with or without caffeine Sweetened with fruit juice and natural sugars Caffeine derived from natural coffee berry.

Cons High in sugar. Best High in Sodium: LMNT Zero-Sugar Electrolytes. Best High in Sodium. LMNT Zero-Sugar Electrolytes LMNT is best for athletes participating in prolonged exercise, and it should be consumed with post-workout protein and carbohydrates. Pros Contains no sugar and is low in carbohydrates and calories High-sodium formula is ideal for salty sweaters Available in multiple flavors Convenient single-serving packets.

Cons More expensive than some other powders and tablets Flavors may be too salty for some palettes. Best for Endurance Athletes: Tailwind Endurance Fuel. Best for Endurance Athletes. Tailwind Endurance Fuel Athletes exercising for long periods of time, like marathon runners or long-distance cyclists, can use this for fueling purposes, due to its carb content.

Pros Higher calorie, sugar and carbohydrate count is ideal for endurance activities Available in powder and single-serving packets Variety of flavors, including caffeinated options. Cons Higher calorie, sugar and carbohydrate count may not work for some users Sodium level may be too low for endurance athletes who are also heavy or salty sweaters Individual packets are more expensive than some comparable single-serving products.

Best Tasting: Lemon Lime GU Hydration Drink Tabs. Best Tasting. Pros Convenient tablet form Available in multiple flavors, with or without caffeine Low in sugar Affordable and easy to find. Cons Doesn't contain magnesium or calcium Tablets can be slow to dissolve. Best for Traveling: Nuun Sport Tablets.

Best for Traveling. Pros Travel-friendly tube packaging Extensive flavor options Low in sugar, calories, and carbohydrates. Cons Sodium content may be too low for heavy or salty sweaters Tablets can be slow to dissolve. Best Ready-to-Drink: Gatorlyte Rapid Rehydration.

Best Ready-to-Drink. Gatorlyte Rapid Rehydration No powders or tabs here! Pros Convenient, pre-mixed formula Affordable and widely available Less sugar and fewer calories than most popular, ready-to-drink hydration beverages Higher sodium levels than regular Gatorade.

Cons Still high in sugar Gatorade devotees may not like the taste. What to Look for in a Sports Drink. Unfortunately, the carbs bump the calorie content, which may deter those trying to keep their calorie intake low. However, Powerade has sugar-free flavors available that contain zero grams of carbohydrates and provide zero calories per serving.

Regardless of your choice, all Powerades contain B vitamins, including B3, B6, and B12, that can help support important pathways essential for physical activity.

Good for: Athletes who need hydration without carbohydrate energy. Gatorade does an excellent job providing hydration options that are easy and on-the-go. Gatorade Zero offers the same hydration benefits as Gatorade Thirst Quencher but without the carbohydrate content.

While it may not provide the same energy boost, its lack of carbs makes it a low-calorie hydration option. It is a zero-calorie option, to be exact. Instead, Gatorade Zero focuses on providing electrolytes, including sodium and potassium, to rehydrate users.

Each ounce serving provides 50 milligrams of potassium and milligrams of sodium. If you enjoy the classic flavors, you might like Fruit Punch and Lemon Lime. If you prefer to switch it up, go for the Glacier Berry or Glacier Freeze.

Each flavor gets a 5 out of 5 from our group of certified fitness experts. A clean, easy, and delicious way to gain endurance and hydration with only 24 ounces of water and a packet of Endurance Fuel from Tailwind. Tailwind Caffeinated Endurance Fuel is a vegan-friendly blend of calories, electrolytes, and hydration designed to fuel all your endurance adventures.

Each serving provides 25 grams of carbs and calories. Be warned, however, that this is a sports drink for high-volume endurance workouts such as triathlon or Ironman training. When dosed correctly, Tailwind kept me satisfied on long bike rides, both in terms of hunger and thirst.

Endurance Fuel is easy on the gut, containing ingredients that the small intestine can absorb. It mixes clear and rinses clean.

Tailwind recommends mixing two to three scoops of the supplement in 24 ounces of water for every hour of your endurance workout. You can adjust your servings as you dial in your calorie-rate sweet spot. However, on hot days, you may need to maintain your calorie intake but increase the water portion of your drink.

Good for: Anyone who want the benefits of coconut water without any added ingredients. Harmless Harvest is an excellent choice for an organic, on-the-go refreshment option for your workout or day-to-day life. They use sustainable methods for production, and the drink has natural nutrients and no added preservatives, making it the ideal one-ingredient hydration drink.

Harmless Harvest was founded with the mission to make the most amazing coconut water using the most ethical practices possible. So far, they seem to be nailing it. Harmless Harvest holds a Fair for Life certification, which ensures its commitment to social accountability and fair trade.

Harmless Harvest uses organic Nam Hom coconuts from Thailand, sourced from certified organic farms. So what does Nam Hom mean? Great question. The coconut water is certified organic by the USDA and contains no artificial sweeteners, colors, or flavors.

Drink it as you cool down on a hot day, or enjoy it as part of your post-workout routine. From the makers of Gatorade, Propel Electrolyte Water is a great option to help you hydrate and recover after a workout. Propel Electrolyte Water, from the makers of Gatorade, is a zero-calorie, zero-sugar fitness water.

While it lacks carbohydrates, the sports drink contains B vitamins and the antioxidant vitamins C and E. Sodium, the key electrolyte in Propel, supports hydration by stimulating thirst and encouraging fluid balance. You can choose from eight flavors, including Lemon, Black Cherry, and delicious Kiwi Strawberry.

Propel also offers immune support versions that prioritize vitamin C and zinc. So now you can hydrate and help your body fight germs all in one handy sports drink.

Our team of registered dietitians and certified nutrition coaches gives it a 5 out of 5 for formulation and ingredients. This colorless fitness water is free from artificial flavor sources and is sweetened by high-intensity sweeteners Acesulfame Potassium Ace-K and sucralose.

At an extremely low per serving cost, Transparent Labs Hydrate V3 is a great option for anyone looking to try out electrolytes or anyone looking for clean ingredients without the hefty price tag. Transparent Labs helps users hydrate the body quickly by rapidly replenishing electrolytes.

The carefully crafted formula includes critical electrolytes, including sodium, potassium, and magnesium. It also includes other bioavailable components like taurine 2 , an amino acid involved in almost every tissue in the body.

It is free from artificial colors, preservatives, and sweeteners. Its ingredients include mg of organic coconut water powder and 50 mg of Senactiv TM 3 , which has been shown to promote more energy and preservation.

To use Hydrate V3, mix one scoop of the electrolyte powder with 8 to 12 ounces of water. Transparent Labs recommends consuming one to three servings daily, so you can enjoy it before, during, and after your workout. Also, it contains tree nuts, so those with a tree nut allergy should avoid using the electrolyte powder.

Liquid I. Hydration Multiplier is a great product to help boost your hydration quickly, especially for people who prefer a less-salty electrolyte drink. has changed the game with its Hydration Multiplier packets. These convenient and travel-friendly packets make rehydrating easy.

The non-GMO electrolyte mix is powered by their patented Cellular Transport Technology CTT. This delivery system enhances the rapid absorption of water and other vital ingredients into the body.

Just one packet of Hydration Multiplier offers more hydration than water alone. Plus, every serving provides a list of vitamins, including vitamins C, B3, B5, B6, and B Certified personal trainer and GGR senior editor Nicole Davis gave this a 5 out of 5 when it came to hydration and called it her saving grace during her most recent pregnancy.

There are nine delicious flavors to choose from, such as Lemon Lime, Tropical Punch, and Acai Berry. They are non-GMO and soy-, dairy-, and gluten-free. And artificial ingredients? Not a chance.

The expert product testers on team GGR are big fans of Liquid I. Read our full Liquid I. review to find out what we like so much about this supplement. Of course, there are other sports drinks that get our stamp of approval. Other reputable hydration products that we researched include:.

Like with any product we review, we made sure to look at the big picture. We were diligent about finding and including products backed by reputable branding, evidence-based formulas, and electrolyte content.

Sports drinks are designed to take the power of plain water and kick it up a notch. They offer a long list of benefits to athletes of all levels, including:. One of the most significant advantages of drinking sports drinks is their electrolyte content.

When we sweat, we lose essential electrolytes 4 like sodium, potassium, calcium, magnesium, and phosphate. Vigorous exercise increases our fluid needs since we lose a lot of fluid when we sweat.

Depending on your fitness goals and the type of workout you do, replacing your glucose stores might be an essential aspect to include in your training.

For example, some sports drinks contain carbohydrates to boost your glucose during or after your workout. However, you should talk with your doctor or registered dietitian before consuming sports drinks regularly if you have a history of blood sugar control issues or kidney concerns.

Our kidneys are responsible for filtering toxins and waste from the body. If you have a history of diabetes, you might consider drinking the zero-sugar options to avoid episodes of hyperglycemia. Here are a few things to look for when shopping for your best sports drink:.

Replacing your electrolytes is the name of the game when it comes to sports drinks. Look for drinks containing sodium, potassium, magnesium, and calcium. Depending on your fitness goals, the calorie count of your chosen sports drink might have a huge impact.

If your goal is to lose weight , consider looking for a sports drink with low to zero calories per serving. While checking the calorie count on those sports drinks, check out their sugar content, too. Most of the time, the calories in sports drinks come from their carbohydrate content.

So if your goal is weight loss , look for drinks that are low in sugar. But if your training recovery calls for replaced glucose stores, look for sports drinks containing carbs. But when picking the right sports drink for your needs, consider how the ingredients and nutrition ratios will affect your system based on your medical history and training demands.

The answer to this question might vary depending on who you ask. Still, in my opinion, five of the best sports drinks include NOOMA Organic Electrolyte Sports Drink, Liquid I. Hydration Multiplier, Tailwind Endurance Fuel, Gatorade Zero, and Propel Electrolyte Water. Gatorade can be a great hydration option for many athletes.

Both Powerade and Gatorade offer hydration benefits.

Sports drinks include the electrolytes sodium and potassium. The sodium content of sports drinks encourages fluid intake by driving the thirst mechanism, while also increasing absorption and fluid retention. Sports drinks may also help with salt replacement for athletes who are heavy or salty sweaters.

Low sodium drinks may not be suitable when speedy rehydration is necessary i. when there is a need replace a fluid deficit in a short period of time. The addition of potassium to sports drinks helps maintain electrolyte balance and can assist with muscle contraction during exercise.

Flavour is an important feature of sports drinks that helps to increase voluntary fluid intake compared to water during or after exercise.

Some beverages marketed as sports drinks have other added ingredients like vitamins, minerals, protein and herbal ingredients.

These extra ingredients are likely to offer very little if any additional benefit over standard sports drink and may affect the palatability, and subsequently consumption of the fluid. Some sports drinks also contain caffeine which can have performance benefits.

For more information see the Caffeine factsheet. Sports drinks may be useful before an event to fine tune fluid and fuel carbohydrate intake. The carbohydrate in sports drinks can increase carbohydrate availability, while the added sodium may reduce urine losses before exercise begins.

Sports drinks are primarily designed for use during exercise lasting more than 90 minutes by providing optimal fluid and fuel delivery.

The specific amount of sugar and electrolytes in sports drinks is intended to allow for quick hydration and absorption. This type of nutrient depletion generally occurs only with high-intensity exercise that lasts an hour or more.

For the non-athlete, a sports beverage is just another sugary drink. Research has shown benefit of sports drinks in adult athletes though not conclusive as some studies show no benefit , but research in children is lacking. For children who are engaged in routine or play-based physical activity, these drinks are usually unnecessary.

For example, a nutritional comparison shows that a ounce cola drink contains about 39 grams of sugar, compared with 21 grams of sugar in a popular sports drinks.

There is also a risk of dental caries. Water that is calorie-free and accessible without cost to most people is the beverage of choice taken with and between meals. A sports drink may be used by people engaging in exercise of vigorous intensity for more than one hour, especially if sweating heavily.

Perhaps of greater importance in athletes of any age, but especially youth, is to encourage a balanced diet , snacks as needed, and adequate water that will best enhance physical and mental performance.

In addition to sugar, it contains stevia for added sweetness as well as natural flavorings. While not third-party tested, this is a bottled beverage as opposed to a supplement , so it is FDA-regulated.

This is a solid ready-to-drink, easy sports drink that is higher in sodium , and suitable for more intense or longer exercise with a high sweat output. Harmless Harvest Coconut Water is a single-ingredient, USDA Organic, potassium-filled drink, great for lower-intensity exercise days.

Each bottle of Harmless Harvest Coconut Water provides 15 grams of carbohydrates to help replenish glycogen stores and aid in rehydration, good for lower-intensity workouts. Coconut water is lower in sodium, with just 75 milligrams per serving, which may not be enough if you sweat heavily.

Keep in mind that these bottles come in a variety of sizes, and that one serving is 8 ounces or 1 cup. While not third-party tested, this is a bottled beverage as opposed to a supplement , and is therefore FDA regulated.

This beverage is for those looking for a simple, natural source of electrolytes, suitable for lower intensity workouts. Serving size: 1 Packet Calories: 70 Sodium: mg Carbohydrates per serving: Sweat rate and sweat composition vary from person to person.

Precision Hydration makes hydration packets with varying levels of sodium and carbohydrates , so you can find one that works best for you. The PH Hydration Packet contains milligrams of sodium along with If you sweat heavily or are exercising intensely for over an hour, you may want to consider the PH and PH hydration packets with higher sodium levels.

Precision Hydration hydration packets are Informed Sport certified , meaning they have been tested to ensure they are free from substances banned in sports competitions.

We also like the simple formulations that contain just sugar, salt, and other electrolytes , including potassium, magnesium, and calcium. It is recommended to mix each single-serve packet with 16 ounces of water. Precision Hydration hydration packets are a great choice for competitive athletes, as they are third-party tested and have a range of sodium level options to meet your individual needs.

Serving size: One scoop Thorne Research Catalyte electrolyte powder contains electrolytes, as well as B vitamins, to support energy metabolism and performance. In addition to helping with energy production, B vitamins are also essential for nerve functioning and the formation of red blood cells, which transport oxygen to parts of the body, including muscles.

Because many B vitamins are found primarily in animal-based foods, vegan and vegetarian athletes may particularly benefit from supplementation.

This product is suitable for competitive athletes , as it is NSF Certified for Sport , ensuring it is free of banned substances for sport. It's higher in sodium, with milligrams per one scoop serving, making it a good choice for athletes or those exercising for prolonged periods with fluid loss through sweat.

It also contains smaller amounts of potassium, chloride, calcium, and magnesium, as well as zinc and B vitamins. Additionally, it contains taurine , an amino acid that may improve exercise output, muscle recovery, and electrolyte balance—however, the research on using taurine supplements to improve hydration and athletic performance is limited.

It is sweetened with stevia and contains less than 1 gram of added sugar. It only contains 5 grams of carbohydrates , so it is not intended to replenish energy stores.

We like that it dissolves well in water with a smooth texture that is pleasant to drink. Competitive athletes or those looking for a third-party tested product with higher amounts of sodium and B vitamins. The flavor of this product is definitely geared towards those like citrus, particularly lime.

We like Skratch Labs Sport Hydration Drink Mix for its versatility the balance of carbohydrates, sodium, and other electrolytes make it useful for many people , its simple ingredients, and how well it dissolves in water. For competitive athletes, opt for a third-party tested product like Precision Hydration Electrolyte Drink Mix , to avoid potential contamination of banned substances.

While not a top pick for any category, we also tested these electrolyte drinks and think they are still worth highlighting:. Our team works hard to be transparent about why we recommend certain supplements. We support supplements that are evidence-based and rooted in science.

We value certain product attributes that we find to be associated with the highest-quality products. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.

You can read more about our dietary supplement methodology here. In addition to our research, we tested 24 of the top sports drinks in the Verywell Testing Lab , preparing and serving them as directed by the manufacturer. When testing, we evaluated each product for the following six critical criteria:.

Sports drinks vary in their degree of testing and regulation. The FDA does not review dietary supplements for safety and effectiveness before they go to market. This includes electrolyte supplements in the form of drops, powders, capsules, and tablets, so choosing a quality product from a trusted brand is important.

Note that bottled drinks are considered beverages, and are therefore subject to the FDA's food and beverage regulation. If you are a competitive athlete, you may want to choose products that are third-party tested for substances banned in sport like Informed Sport Certified or NSF Certified for Sport , or opt for an FDA regulated bottled, ready-to-drink beverage.

Sports drinks come in various forms, including ready-made drinks, powders, and dissolvable tablets. Consider the type of exercise you will be doing, and what form will be most convenient for you. It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know the ingredients and how much of each one is included, relative to the recommended daily value of that ingredient.

Please take the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you may be taking. Sports drinks typically contain water, electrolytes, and carbohydrates.

This formulation is meant to provide you with fuel, delay fatigue during exercise, prevent dehydration, and replenish electrolyte losses. The amounts of electrolytes and types of sugars contained may vary among products. Some sports drinks contain artificial colorings, dyes, or sweeteners , which some may want to avoid.

They may also have added vitamins and minerals, which are not always necessary if you are eating a balanced diet. If you are taking supplements, be sure you are not exceeding the Tolerable Upper Intake Level UL for any vitamin or mineral.

Additionally, some sports drinks contain caffeine, so be aware of that if you are sensitive or consuming multiple servings. Sports drinks are designed to support hydration, refueling, and electrolyte replenishment during exercise.

The amount of sports drinks to consume depends on your individual needs, including age, weight, the level of intensity and duration of your workout, as well as the amount of fluid output through sweat.

Consuming too many sports drinks can lead to electrolyte imbalances and excess added sugar intake. While there is no recommended dietary allowance RDA for sports drinks, there are recommendations for the electrolytes they contain, as well as general hydration recommendations.

Sodium: Sodium needs vary depending on the level and duration of activity and the amount of fluids lost. The American College of Sports Medicine ACSM recommends consuming milligrams of sodium per hour during prolonged or strenuous exercise.

It is important to balance sodium supplementation with adequate amounts of plain water to prevent electrolyte and fluid imbalances.

High sodium intakes over time can increase your risk of developing high blood pressure and heart disease. Keep in mind that The American Heart Association recommends no more than 2, milligrams of sodium per day for the average person.

However, that recommendation is outside of the context of fluid losses from high heat, illness, or exercise. Other Electrolytes : In addition to sodium, smaller amounts of potassium, calcium, chloride, and magnesium are also lost through sweat.

Eating a balanced diet can typically provide you with adequate amounts of these electrolytes, so supplementation is not always necessary. While there are risks associated with over-consuming potassium, magnesium, and calcium, the amounts contained in sports drinks are unlikely to pose any harm.

Water : The Institute of Medicine IOM recommends an adequate intake of 3. Remember that some foods, like certain fruits and vegetables, contain a high percentage of water that counts toward your daily hydration goals.

It is important to note that these are baseline recommendations, as adequate fluid intake is individualized and based on age, gender, activity level, climate, lifestyle, and overall health status.

Hydration needs increase during exercise , particularly with increased fluid losses through sweat. These sugars are meant to provide athletes or active individuals with a source of quick-releasing energy and to enhance hydration, as carbohydrates help the body to hold onto water.

The amount of carbohydrates or glucose recommended depends on your energy expenditure. If you are exercising for shorter durations or at lower intensities, look for sports drinks with less than 10 grams of sugar. The Academy of Nutrition and Dietetics recommends that if you are exercising for Another thing to consider is individual tolerance of glucose loads before, during, and after exercise , as high amounts of added sugar consumed right before or during workouts can cause gastrointestinal discomfort in some.

Experiment with different sports drinks to see what provides enough energy for you without unwanted side effects. Excessive, regular intake of high-calorie, high-sugar sports drinks can lead to increased risk of dental erosion and obesity in children.

However, juvenile athletes may benefit from some sports drinks to help replenish electrolytes lost through sweat and to provide carbohydrates for increased energy expenditure.

In general, most children can adequately hydrate with water alone, and they can get added electrolytes and carbohydrates from whole food sources. There are different types of kidney stones, and each requires different dietary modifications for prevention. In general, adequate hydration is an important factor in preventing all types of kidney stones.

However, studies have shown that high intake of sugar-sweetened beverages, including sports drinks, is associated with increased risk of kidney stone formation. In general, it is best to meet your individual fluid-intake goals with water and whole foods.

The amount of sports drinks you can drink daily depends on your individual needs and the type of sports drinks you are consuming. If you are losing excess fluids and electrolytes through sweat, vomiting, or diarrhea, consider increasing your intake of sports drinks.

The exact amount you need depends on your gender, size, age, and effort level, but most people need between 30 and 60 grams to calories of carbohydrates per hour for runs up to 2.

Adequate hydration is an important factor in supporting a healthy pregnancy. While sports drinks can help to meet your hydration goals, it's best to consult a healthcare provider to determine whether they are appropriate to incorporate into your diet while pregnant.

Sports drinks are appropriate for hydration when you are engaging in strenuous exercise for over 60 minutes, exercising in the heat or at higher altitude, or if you are experiencing illness-related fluid losses. The added electrolytes and sugars can help you prevent dehydration and provide you with necessary fuel.

Budget options like this will offer adequate carbohydrates and sodium to serve as effective sports drinks, but they do contain artificial flavors and colors, which we are hesitant to recommend.

Third-party certifications will often drive up the price of sports drinks, and purchasing in bulk may help to reduce the cost.

Tamar Kane, MS, RD , is a registered dietitian and marathon runner. Tamar has a master's degree in nutrition and exercise physiology from Teachers College Columbia University and specializes in working with plant-based athletes, often those who are interested in incorporating electrolyte drinks.

Her goal is to help people understand how to properly fuel their bodies and supplement if needed! to optimize performance and well-being. Brad A. Exercise and Fluid Replacement: Brought to You by the American College of Sports Medicine. ACSM's Health Fit J. National Institutes of Health. Dietary supplements for exercise and performance: Fact sheet for health professionals.

Kurtz JA, VanDusseldorp TA, Doyle JA, Otis JS.