What to look for in a good sports drink, according to experts
Your heart rate is up, sweat beading down your temples. When you take a moment to catch your breath from an intense workout, what drink do you reach for?
From Gatorade to Powerade, just about every sports drink these days touts electrolyte-replenishing benefits, all of which have an incredible ability to quickly rehydrate the body when you're exercising.
What’s there to look for in a good sports drink, and realistically, who actually needs them? According to experts, these are the green flags to look out for, and here's what you should avoid.
What happens when your body is low on electrolytes?
Electrolytes are charged minerals (such as sodium, potassium, magnesium, calcium, and phosphorus) that our bodies rely on to support a few essential functions. Having a solid balance of electrolytes helps to regulate fluids and pH levels, support muscle and nerve function, and promote brain health, says Dr. Alex Crane, a primary care doctor with Scripps Hospital in San Diego.
Muscle spasms, fatigue, headaches and irritability are a few telltale signs of dehydration, which occurs when the body has rapidly lost electrolytes. “Whenever I have patients that describe those particular symptoms, the first question I ask is: Are you drinking while you're exercising?” Crane says. Nine times out of 10, the answer is no. Crane has noticed most of his patients take the time to hydrate only after they’ve finished their workout. As soon as they begin taking the time to hydrate throughout the workout, “whether it be high intensity or longer duration, they tend to recover much better,” he explains.
Should you drink electrolytes every day?
Who actually benefits from having an electrolyte-rich sports drink? It’s all about moderation here. Because sports drinks aim to replenish your store of lost electrolytes, they’re probably best suited for endurance athletes, people performing high intensity workouts, and people who sweat heavily during exercise, Crane says.
Now, it’s not to say people who exercise for shorter periods of time, or at a lower intensity, wouldn’t benefit from having an electrolyte drink to fuel their workout. It’s more so about finding a balance between how many electrolytes you’ve lost versus how many electrolytes you need to gain back, he explains. If you’re not rapidly losing fluids (which would lead to an electrolyte imbalance), drinking water before, during and after your workout should do the trick.
Regardless of how much you exercise, it’s important to remember that you don’t need to rely on sports drinks to maintain a good balance of electrolytes, says Yaffi Lvova, a registered dietitian nutritionist with Banner Health. Because all natural food sources have some level of electrolytes, most people are able to maintain a healthy level of electrolytes just from diet alone.
What to look for in a good sports drink
“From a health standpoint, the more natural, the better,” recommends Crane. Therefore, when possible, it’s always good to avoid artificial sweeteners, artificial flavors and dyes, says Lvova.
In place of a sports drink, try opting for natural, electrolyte-rich alternatives like coconut water, fruit and vegetable juices, and bone broth, says Crane. While they may have fewer electrolytes than a traditional sports drink, it doesn't mean they’re any less beneficial at supporting a balance of electrolytes in the body, says Crane.
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Coconut water has less sodium than sports drinks, and is generally higher in potassium, lower in carbs, and has no added sugar, says Lvova. Orange juice is high in magnesium, phosphorus and potassium, so unless you have a renal condition, it’s another great option for obtaining electrolytes. Milk is also a great source of sodium, calcium and potassium, and recent studies have considered the benefits for drinking milk as a post-workout beverage, per Healthline.
What’s the bottom line? “From a dietitian's perspective, you don't ever have to choose an electrolyte drink unless you're working out extensively, sweating a lot, or losing fluids through illness,” says Lvova. Therefore, sports drinks are a great option if you need a boost of electrolytes during exercise. But, for the most part, practicing a well-rounded diet and remembering to drink water while you work out is all you really need.
This article originally appeared on USA TODAY: What drinks have electrolytes?
