Sports drinks explained

Sports drinks first appeared about 50 years ago, when American college teams began to experiment with them. These colleges found that combining salt, sugar and water aided athletic performance. Athletes experienced a slowing in the rate of dehydration, as well as energy sources being replenished. This allowed athletes to work harder, work for longer and think more clearly.

Today the choice of sports drinks is huge. The basic formula is still there though, with water, carbohydrates and electrolytes making the base. The developments made in sport science have made it possible to calculate what amount of each basic ingredient will be most beneficial to an athlete. It is proven that carbohydrate content must be between 5-8% to be effective, any less than this and it won't be enough to have an effect on performance, any more than this and the body's absorption of water will be impaired.

There is a common misconception that all sports drinks are the same. However, sports drinks can actually be put into three different categories. Each one is designed to suit a different occasion.

Isotonic drinks contain a balance of carbohydrates, electrolytes and water which is the same as in the human body. This can be absorbed at roughly the same speed as water, but has greater calorific value.

Hypotonic drinks have a carbohydrate and electrolyte to water ratio lower than that of the body's. This allows the fluid to be absorbed more quickly, but with less energy replenishment, making this drink suitable for sports where dehydration is likely.

Hypertonic drinks have a greater carbohydrate and electrolyte to water ratio than in the body, meaning the fluid is absorbed the slowest, but the energy replenishment is greatest. This form of drink is most effective when used as a post-exercise recovery drink.

Lucozade, Gatorade and Powerade all come under the category of Hypertonic drinks. It is therefore important to consider what your sport demands before choosing which sports drink to use, as well as which time you are consuming it (pre, during or post sport).



Ben Brown