Vieve Protein Water. Tailwind Nutrition Endurance Fuel. Best energy drink for athletes 15 x 70ml. View offer. As the most hyped ergogenic performance-enhancing aid of recent years, beetroot juice - like.

Best coffee g 6-Pack. Price: £ Nuun Sport. Best for electrolytes Fruit Punch and Strawberry Lemonade 4-Pack. Red Bull. Best for a big energy hit 12 x ml. It should be noted that a randomized placebo-controlled cross-over study was carried out in the present study. Still, there are several limitations to be mentioned that might affect the results.

But due to the randomized cross-over design half of the energy drink and the placebo drink group had no prior experience with the measuring system in the first test. At the same time, the study was carried out double-blind, whereby in contrast to a blind design, an improvement in the quality of the study design was brought about, since both the test subject and the test leader did not know about the group membership and thus the drink taken on the test day.

With half-lives of one hour for taurine and four to six hours for caffeine, the amounts of caffeine or taurine taken in were rinsed out before the next day of the study 9 , However, we did not asked subjects to fill out a food diary to precisely record both the amount and type of food consumed to control the effect of calories or especially carbohydrate intake The energy drink also contained ginseng and guarana to a very low amount 0.

The daily amount of caffeine ingestion could also have an influence to the results of the study. Examples of side effects can include nervousness, headache, restlessness, stomach problems, sleep disorders or rapid heartbeat 10 , Conflict of Interest The authors have no conflict of interest.

Home Archive Archive Issue 6 Effects of Caffeine-Containing Energy Drinks on Endurance Performance and Side Effects: A Randomized Cross-Over Study. DOI: accepted: September published online: October Bäcker MH, Jaitner T.

Dtsch Z Sportmed. Copyright: published by DMS publishers, Bremerhafen, Germany; all rights reserved, Open access CC BY-NC-SA 4. Language: eng. SHORT REPORT. 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. Taurine in sports and exercise.

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Position of the academy of nutrition and dietetics, dietitians of canada, and the american college of sports medicine: nutrition and athletic performance.

J Acad Nutr Diet. National Institutes of Health: Potassium - Factsheet for health professionals. National Institutes of Health: Calcium - Factsheet for health professionals.

National Institutes of Health: Magnesium - Fact Sheet for health professionals. Fitness C on N and the C on SM and F. Sports drinks and energy drinks for children and adolescents: are they appropriate? Ferraro PM, Taylor EN, Gambaro G, Curhan GC. Soda and other beverages and the risk of kidney stones.

Clin J Am Soc Nephrol. Journal of the Academy of Nutrition and Dietetics. Kenefick RW, Cheuvront SN. Hydration for recreational sport and physical activity. Nutrition Reviews, ; 70 Suppl. Von Duvillard SPV, Braun WA, Markofski M, Beneke R, Leithauser R. Fluids and hydration in prolonged endurance performance.

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By Tamar Kane, MS, RD ,. Eliza Savage, MS, RD, CDN. Learn about our editorial process. and Anne Cook Carroll is a Registered Dietitian with a master's degree in Clinical Nutrition from New York University.

Anne Cook Carroll, MS, RD. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Medically reviewed by Barbie Cervoni MS, RD, CDCES, CDN. Learn about our Medical Review Board.

Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article.

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Fact checked by Rich Scherr. Editor's Note Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology. Our Top Picks. Best Overall:. Best With Caffeine:. Best for Heavy Sweating :.