What are sports drinks?

Sports drinks are flavored beverages that contain nutrients, such as:

• Carbohydrates.
• Minerals.
• Vitamins.
• Electrolytes. These are minerals that are found in your body in the form of dissolved salts. Electrolytes in sports drinks may include:
  • Sodium.
  • Potassium.
  • Chloride.

These drinks are advertised to improve athletic performance by reducing fatigue and preventing dehydration.

How do I use sports drinks?

You should only consume sports drinks if you are participating in vigorous physical activity that lasts for one hour or longer.

You may consume sports drinks before, during, and after extended vigorous activity or an athletic event. Sports drinks may also help to hydrate you during activities that are performed in high heat or humidity.

Sports drinks are not recommended for children and adolescents because they contain high amounts of added sugar and sodium.

For most children, adolescents, and adults, water provides the necessary hydration for physical activity.

What are the risks of using sports drinks?

• Changes in the body’s natural balance of electrolytes.
• Sudden increase in blood sugar.
• Dehydration. Consuming a sports drink that is high in sugar when you are already dehydrated may make your condition worse.
• Obesity. Children and adolescents who regularly consume sugary beverages, including sports drinks, may have an increased risk for obesity.
• Dental erosion. The hard outer surface of your teeth may become worn down, and this increases your risk for cavities.

What are some tips for using sports drinks?

• Consume sports drinks in addition to water. Do this before, during, and after extended vigorous activity.
• Drink enough water to keep your urine clear or pale yellow.
• Try a sports drink during training to see whether you have any side effects from it. This may help you to avoid side effects during your athletic event.
• Do not consume sports drinks when you are not exercising.