Preventing dehydration is key when you or your children are exercising, playing sports or hanging out in the summer heat. Drinking enough plain water and eating a balanced diet is typically sufficient to replenish fluids and electrolytes lost during less vigorous activities, such as routine outdoor playtime for children or from shorter bouts (less than an hour) of lively activity, such as playing sports or running.
Since the invention of the original sports drink, these beverages were promoted as a healthy way to rehydrate and replenish electrolytes during and after sports. Over the years, the consumption of sports drinks by everyone from marathon runners to couch potatoes has become increasingly common, regardless of the consumer’s activity level.
While sports drinks have a place in preventing or treating dehydration in certain situations, viewing them as healthy can be misleading. The added sugar and sodium in sports drinks may help you recover when you really need it but can also set you up for weight gain, diabetes, high blood pressure or other medical issues when consumed excessively or without the calorie burn or sweating to offset it.
Unless your physical activity is intense, causes excessive sweating and lasts for more than an hour, you can probably skip the sugary sports drink and drink plain water instead.Â
Sports Drinks at a Glance
There’s a never-ending list of sports drink brands today, but some of the most recognizable brands include Gatorade, Powerade, BodyArmor, Vitaminwater and Pedialyte Sport. Sports drinks typically contain electrolytes, carbohydrates and sometimes certain vitamins and amino acids.Â
Electrolytes—Also Found in Food
Electrolytes are minerals, such as potassium and sodium, that help the body regulate fluid balance, muscle function and other metabolic processes. In some cases, losing electrolytes may contribute to dehydration; however, eating a healthy diet and drinking water are usually enough to replenish your electrolytes after most activities.
When it comes to consuming these minerals, balance is key, as getting too much of certain electrolytes can be harmful. For instance, excessive sodium can contribute to high blood pressure, and excessive potassium can cause abnormal heart rhythms.Â
Sports drinks are not the only source of electrolytes—they’re also found in foods and seasonings. For instance, sodium and chloride are the chemical components of table salt, and potassium can be found in bananas, potatoes, tomatoes and other foods.
Carbohydrates: A Precursor for Sugar
Nutritionally speaking, carbohydrates, fats and proteins are the three basic building blocks that your body needs for fuel. Carbohydrates from grains, vegetables, starches, fruits, milk and added sugars all break down into sugar to be used for energy. Some carbohydrates—those found in unprocessed or lightly processed foods like fruits, vegetables or grains (oats, rice, etc.)—are healthier than others.Â
Due to the way it is metabolized and because of the poor nutritional value of added sugar, such as that in sports drinks, most medical professionals recommend limiting it because excessive intake can contribute to weight gain, obesity, diabetes and heart disease.
Carbohydrates found in sports drinks often come from high-fructose corn syrup in amounts rivaling that of some soft drinks. Sugar-free versions of sports drinks may be an option for athletes who want to quickly replenish electrolytes without adding to their sugar intake.
Amino Acids: The Building Blocks of Protein
Amino acids help make up the structure of protein, which your body needs to build and restore muscle. Some, but not all, sports drinks contain protein to aid in muscle recovery and rehydration after a vigorous workout, but you can get that through a balanced diet, too. Protein and amino acids can be found in but not limited to meat, poultry, dairy, legumes and eggs.
Dehydration Signs and Symptoms
When you or your children are in the heat, exercising, playing sports or otherwise at risk for dehydration, try to get enough fluids by drinking water and be on the lookout for the following signs of dehydration:
- Drowsiness
- Dry mouth
- Excessive thirst
- Impaired ability to sweat or cry
- Irritability
- Light-headedness, dizziness or feeling faint
- Muscle cramps
- Reduced urination or dark urine
If you experience symptoms of dehydration, drink water or a sports drink. If you find you can’t keep down fluids or your dehydration symptoms persist, seek medical care. In some instances, intravenous fluids may be needed.
When Are Sports Drinks Appropriate for Hydration?
When you participate in more strenuous activities, such as afternoon-long sports practice or rigorous outdoor work for more than an hour, that’s when it may be time to consider the extra boost a sports drink offers.
Certain gastrointestinal illnesses, such as gastroenteritis (sometimes referred to as a “stomach bug” or “stomach flu”) may cause loss of fluids and electrolytes due to vomiting and/or diarrhea. In these instances, a sports drink may help reduce the risk of dehydration, particularly if you’re unable to eat enough to stay hydrated on your own. It’s important to note, however, that sports drinks containing sugar can worsen diarrhea if consumed in excess, so limit them and supplement with water and food.
Keep Hydrated With These Tips
- Drinking 2 cups of water before a workout, especially in hot weather, can help to reduce the risk of dehydration.
- Drinking 4–6 ounces of water every 15–20 minutes during physical activity can help restore fluids lost from sweating.
- Eating a balanced diet can help ensure you get the nutrients you need.
- After an hour or more of intense physical activity and sweating, a sports drink may be appropriate to prevent dehydration.Â
Medically reviewed by Kaitlin Schotz, RD, LDN, CSO.
The University of Maryland Medical System is the Official Medical Team of the Terps.
