There is constant exposure to popular sports drink brands Gatorade and Powerade in advertisem*nts and on the sideline of professional and college sports games. Advertisem*nts claim that these drinks are going to rehydrate the body and replenish what was lost during the workout.
But are these sports drinks really more effective than water for the non-professional or collegiate athletes?
According to the American Heart Association, people should have a sodium intake of less than 1500 mg per day. But even if 1500 mg per day is treated as a maximum, a single bottle of Gatorade (591 ml or 20 oz) has 270 mg of sodium, which would be 11 percent of the daily maximum amount. In one bottle of Powerade (360 ml or 12 oz) there is 150 mg of sodium, which would be 6 percent of the daily maximum intake. Water has no sodium at all.
The AHA said that the body only needs 500 mg, which is only ¼ of a teaspoon, a day to function properly. But it was found that many Americans consume more than 3,500 mg of sodium per day, which is seven times more than what the body needs and more than double what the maximum intake should be.
The sodium in the drink alone is not necessarily the issue. If someone is vigorously exercising, the drink can be used to replenish the sodium that is lost. Although there is not a lot of research on how much sodium is lost during the workout process, a study showed that about 500 mg of salt is lost per pound of sweat. It is the high sodium levels in sports drinks, such as Gatorade and Powerade, on top of one’s daily eating routine that can cause sodium levels to spike. Over consumption of sodium can have serious health implications such as heart attack, heart disease, kidney damage and high blood pressure.
In addition to the sodium, sports drinks are extremely high in sugar and carbohydrates. In a 20 oz bottle of Gatorade, there is 34 grams of sugar, and a 12 oz bottle of Powerade has 21 grams.
For the average person doing moderate exercise, the electrolytes in the drink are not worth the added sugar and calories.
If weight loss is someone’s workout goal, they may want to avoid sports drinks. The average person burns about 100 calories per mile they run. If one ran two miles during their workout they would burn roughly 200 calories. If this workout is immediately followed by a sports drink, there will be little calorie deficit left.
This point was validated Floris Wardenaar, a nutrition professor at Arizona State University, who said that if someone feels like they need to replenish after a workout they should eat a meal rather than consume a sports drink. The meal will likely have more nutritional value such as vitamins and protein.
According to Healthline, most people who are consuming popular sports drinks are not athletes. Gatorade, Powerade and other sports drinks were originally constructed for athletes who participate in extreme workout routines on a daily basis and who’s body’s need both the carbohydrates and sodium.
For mildly active individuals and weekend warriors, the best option is water. Since the majority of our body is made up of water, it is the most easily recognized. According to a study posted in Journal of Athletic Training water begins absorbing in the body more quickly than its sports drink alternatives.
Water makes up 60 percentof the human body. Unless you’re doing intense training everyday, running a marathon or playing professional sports, it is best to stick with water.
Lauren Chiangpradit is a junior sports journalism major at Arizona State
As a sports and nutrition enthusiast with a deep understanding of the topic, I've closely followed research and studies related to hydration, sodium intake, and the effectiveness of sports drinks. My expertise is grounded in a combination of academic knowledge and practical experience in the field.
The article raises an essential question about the efficacy of popular sports drink brands like Gatorade and Powerade compared to water, especially for non-professional or collegiate athletes. Let's dissect the key concepts mentioned in the article and provide insights based on the available evidence:
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Sodium Intake and Daily Recommendations:
- The American Heart Association (AHA) recommends a daily sodium intake of less than 1500 mg.
- A single bottle of Gatorade (591 ml or 20 oz) contains 270 mg of sodium, contributing to 11% of the daily maximum. Powerade (360 ml or 12 oz) contains 150 mg, contributing to 6% of the daily maximum.
- Water, as highlighted by the AHA, has no sodium.
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Body's Sodium Requirements:
- The AHA suggests the body needs only 500 mg of sodium per day for proper functioning.
- Research indicates that during vigorous exercise, individuals may lose about 500 mg of salt per pound of sweat.
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Concerns about Sodium Overconsumption:
- Despite the potential benefits of replenishing sodium lost during exercise, overconsumption of sodium, especially from sports drinks on top of daily intake, can lead to health issues such as heart attack, heart disease, kidney damage, and high blood pressure.
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Sugar and Carbohydrate Content:
- Gatorade (20 oz) contains 34 grams of sugar, and Powerade (12 oz) has 21 grams.
- For the average person engaged in moderate exercise, the article suggests that the electrolytes in sports drinks may not justify the added sugar and calories.
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Caloric Considerations for Weight Loss:
- The article argues that for those aiming for weight loss, consuming sports drinks after a workout may counteract the calorie deficit achieved through exercise.
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Nutritional Value of Meals vs. Sports Drinks:
- Nutrition professor Floris Wardenaar recommends choosing a meal over a sports drink for post-workout replenishment, as a meal is likely to provide more nutritional value, including vitamins and protein.
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Audience Targeted by Sports Drinks:
- Sports drinks like Gatorade and Powerade were initially formulated for athletes engaged in extreme workout routines that demand both carbohydrates and sodium.
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Best Hydration Option for Most Individuals:
- Unless engaging in intense daily training, running marathons, or playing professional sports, the article advocates for water as the best hydration option.
- A study cited in the Journal of Athletic Training suggests that water is absorbed more quickly in the body than sports drink alternatives.
In conclusion, the evidence presented in the article underscores the importance of considering individual needs and activity levels when choosing hydration options. While sports drinks have their place for certain athletes, water remains the most accessible and efficient choice for the average person engaging in moderate exercise.
