Do you reach for a PowerAde or Gatorade every workout session? You may be wasting your money as well as adding excess added sugar to your day. What many do not realise is a specific purpose to sports drinks and most weekly workout warriors do not need this to help performance or to achieve results. Water really is the gold standard for your body in most cases.
Firstly, it is important to stay hydrated during a workout session. Fluid is vital for your body to maintain a healthy temperature as well as to replace any fluids lost when sweating. If you do not get enough fluid your exercise activity performance and consequently results can be effected, worst case scenarios can even be coma or death!
A good way to see if you are hydrated enough before exercise is to check the colour of your urine. You want a pale yellow or straw coloured rather than a stronger colour which suggests your body is not adequately hydrated.
So what makes up an energy drink? There are three main components:
- Carbohydrate (sugar) to give you energy. Most sports drinks contain 6-8g (almost 2 teaspoons) per litre.
- Electrolytes potassium and sodium (aka salt) this does two things, it helps you hold onto more water but also makes you thirstier. Potassium may assist with your muscle contractions as it an essential electrolyte to form a compound known as adenosine triphosphate or ATP which is needed for a muscle cell to contract.
- Without flavouring the taste of sports drinks would be revolting and is a driving factor to help you drink more.
When and for what activities are sports drinks designed to be used?
Sports drinks are only really needed for high intensity activities and sports. This can include a 5-10km run, sprint distance triathlon or criterium or sprint cycle race or endurance sports extending between 1 to 1 and a half hours duration. Sports like Ironman, ultramarathons or cycle pursuits over 150km. The body has enough fuel stored to meet the needs of most activities below these sports and exercise durations. Most often in a gym setting water is the best and cheapest option to help you move at your best and prevent dehydration.
The Bottom Line: In most circumstances by choosing water as your selected drink when exercising you will be saving your money and not losing any results from your efforts.
Reference:
www.sportsdietitians.com.au
