Monica Bearden, RD, LD, CSSD | Source | Sports and Wellness Nutritionist at Houston Methodist Willowbrook Hospital

The risks of drinking sports drinks too often include extra calories that can contribute to weight gain and extra sodium that can impact blood pressure. There are additional risks with so-called “sports drinks” that contain additional ingredients such as stimulants like caffeine, and artificial sweeteners that can cause gastric distress. Some beverages categorized as sports drinks may also contain herbs and extracts that can affect heart rate and concentration.

When not exercising, such as sitting at home, work, or school, water is still best. When exercising and sweating for over 30 minutes, the combination of carbs and electrolytes help to maintain exercise intensity and decrease perceived exertion (how hard you feel that you are working). The carbs provide fuel and energy, while the sodium, which is lost in sweat, is replenished by sports drinks during exercise. Both are important for normal bodily function including muscle contractions and focus. In extreme heat and high humidity situations, proper hydration with fluid and electrolytes are crucial to regulate temperature and maintain cardiovascular function. Choose sports drinks, such as Thirst Quencher Gatorade, that include a combination of simple carbohydrate sources for quick absorption and to decrease gastrointestinal distress while exercising.

A true sports drink, that you would drink before, during, and even right after exercise, is typically a combination of water with simple sugars (carbs) and sodium, and some also contain potassium (electrolytes). Other ingredients in a sports drink are not necessary during exercise, although, many “sports drinks” add extra ingredients to increase interest. There are many beverages branded as sports drinks that do not contain real sugar and do not have sodium, the primary electrolyte lost in sweat. These are not true sports drinks.