Hypertonic drinks may aid at energy replenishment when consumed after a long duration activity rather than during exercise Urdampilleta et al.

Sports drinks that have a blend of sugars sucrose, fructose, glucose, etc. making up the carbohydrate content promote greater carbohydrate absorption compared to having just one sugar present Raizel et al. Different sugars are absorbed through different routes in the intestine and intaking a variety of sugars increases the likelihood of carbohydrates being supplied to the active muscles Sousa et al.

Evidence suggests that a sports drink with a carbohydrate profile of fructose to glucose ratio between to enhances gastric emptying, intestinal fluid absorption, and fluid delivery thus increasing carbohydrate oxidation resulting in improved endurance performance Jeukendrup and Moseley, A potential problem with just consuming water during prolonged exercise or exercise in a hot environment is hyponatremia.

Electrolytes are lost through sweat with sodium chloride and potassium to a lesser degree being the most prevalent Kilding et al. The symptoms of dehydration and hyponatremia are remarkably similar, including nausea, muscle cramps, headaches, and disorientation Almond et al.

Therefore, an athlete may mistakenly think they are dehydrated and continue to drink more water resulting in diluting blood sodium levels even further. The N. Other ingredients can be added to sports drinks mainly for taste and palatability reasons.

Typically, if you enjoy the flavour and taste, the more you are going to drink and the more you are going to buy that product. Typically, vitamins, herbs, and amino acids are common in sports drinks Raizel et al.

Vitamins and herbs like green tea extract are added to sports drinks due to their proposed health benefits Raizel et al.

Amino acids are the building blocks of protein and it is proposed ingesting essential amino acids during exercise may prevent muscle protein breakdown, however, the evidence is mixed on this. Raizel et al. Bicarbonate can be added to sports drinks too. Bicarbonate can delay time to fatigue but many people find it difficult to tolerate as it can cause gastrointestinal distress Raizel et al.

More evidence is needed on the lesser-known ingredients in sports drinks to fully understand if they have a positive impact on performance. Since the sugar content is quite high in sports drinks, when consumed in excess amounts it can lead to obesity, diabetes, and cardiovascular disease Raizel et al.

However, these conditions tend to be seen in the non-athletic population who over-consume sports drinks while living a sedentary lifestyle Raizel et al.

Adverse effects of sports drinks can become more pronounced if mixed with alcohol and for that reason, it is important not to consume both too close together Raizel et al. The main adverse effect associated with sports drinks appears to be their effect on dental health.

Tooth erosion is the dissolution of tooth mineral caused by external sources as opposed to tooth decay caused by internal sources such as plaque and bacteria Kaye, Erosion starts with an initial softening of the enamel surface and eventually leading to permanent loss of tooth volume and thinning of the tooth surface Arnauteanu et.

Erosion will occur if the solution around the enamel has a pH lower than 5. Most sports drinks have a pH normally between 2. One study assessed participants and found concerning results. This is a grave concern, considering that is not out of the ordinary for athletes to consume higher than ml of sports drinks per day, especially during intense training sessions or events Sovik et al.

Interestingly other factors aside from sports drinks such as race pace, training frequency, and gastroesophageal reflux contribute to tooth erosion too in endurance runners Antunes et al.

During intense and long-duration endurance activities athletes can experience changes in saliva flow and pH, also leading to tooth erosion Antunes et al. A serious problem for athletes who drink sports drinks is the hyposalivation that occurs during exercise Kaye, As mentioned earlier, athletes in prolonged events or hot conditions lose a lot of fluid through perspiration.

Increased perspiration rate decreases saliva and causes dryness in the mouth, also known as xerostomia Kaye, Saliva aids in neutralising the acid contained in foods and drinks and reduces harmful effects by quickly clearing food and drink from the mouth Kaye, Saliva can also provide calcium and phosphorus to help protect tooth enamel Kaye, However, with less saliva in the mouth, the athlete loses its tooth protection mechanism, and they are going to tend to drink more of a sports drink to counteract xerostomia leading to a potent remedy for tooth erosion.

Sports drink companies are looking to counteract this, and sometimes calcium can be added as an ingredient, aiming to increase the pH of the drink thus reducing the erosion potential of the drink Milosevic, Adding calcium and phosphate to isotonic drinks may keep saliva at a normal pH, inhibiting tooth demineralisation Antunes et al.

However, current ingredients already in sports drinks cause the opposite effect such as citric acid which is added to sports drinks for flavour.

When citric acid is in the mouth it binds to calcium and phosphorus reducing teeth defence and increasing the erosion capabilities of a sports drink Kaye, Perhaps, focusing on potentially reduces or lessening the effects of current ingredients in some sports drinks rather than added more ingredients to counteract the harmful effects may be a better solution.

To conclude, sports drinks can be good for athletes when used correctly and at the right time. Evidence shows they can be just as effective as water for replacing lost fluids preventing dehydration. They also ensure electrolyte balance is not comprised preventing dangerous conditions such as hyponatremia.

Isotonic sports drinks are preferred over hypotonic and hypertonic during exercise to optimize performance. Adverse effects lean towards non-athletic individuals over-consuming sports drinks rather than athletes carefully using sports drinks; however, dental health cannot be ignored, and it is important athletes are aware of tooth erosion caused by sports drinks.

For this reason, athletes need to be mindful of their dental health and only consume sports drinks when necessary. Eric is a Strength and Conditioning Coach from Ireland.

Eric holds a MSc in Sports Strength and Conditioning and an undergraduate degree in Sport and Exercise. Eric is also a Certified Strength and Conditioning Specialist CSCS with the NSCA. Eric currently works as a Strength and Conditioning Coach in Ireland predominantly with youth performance Tennis players.

Eric also has experience working with athletes from basketball, martial arts, football, hurling, and Gaelic football. Learn how to improve your athletes' agility. This free course also includes a practical coaching guide to help you design and deliver your own fun and engaging agility sessions.

However, Dr. Nish suggests choosing a drink higher in sodium, if you are participating in prolonged endurance events or are heavily sweating. Amino acids.

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.

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.

Pediatricians should discuss the use of sports drinks with their young patients and parents to ensure that all are aware of the health risks, and if used, are monitored carefully. Sugary Drinks Energy Drinks. The contents of this website are for educational purposes and are not intended to offer personal medical advice.

You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

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