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Smarter Hydration: Beyond Brightly Colored Sports Drinks


Many people drink sports drinks when they are not exercising, because they think that it supports their hydration. However, there are many different things to consider before buying another brightly colored sports drink. 


There are different classifications of sports drinks, based on the ratio of sugar and salt in the drink. Hypotonic sports drinks contain a lower concentration of salt and sugar than the concentration that is in the body. Isotonic sports drinks contain a similar concentration of salt and sugar to the body’s. Hypertonic sports drinks contain a higher concentration of salt and sugar compared to the body’s concentration. 


New research suggests that hypotonic sports drinks are the most effective for hydration during an endurance workout lasting over 60-90 minutes. Hypertonic drinks, a more common concentration, contain such high concentrations of salt and sugar that they can contribute to dehydration. “While sports drinks have their place for intense, prolonged exercise lasting over an hour, water remains the best choice for most daily hydration needs and shorter workouts.” So, for those of us who engage in intense exercise and sweat a lot, sports drinks could be beneficial, otherwise it is best to stick to filtered water.


What makes a sports drink work? Carbohydrates, electrolytes, and water are the core components of sports drinks. Carbohydrates are necessary to fuel high levels of activity and maintain stable blood sugar during prolonged workouts. Electrolytes replenish those lost when sweating heavily, which is important to maintain optimal health. Hydration is received from the water in sports drinks. However, there is often a lot more than these three ingredients in sports drinks. 


Sports drinks often contain ingredients like artificial dyes, preservatives, refined sugars, artificial sweeteners, caffeine, and synthetic vitamins. Even if you only consume sports drinks during intense exercise, these ingredients could be harming your long term health.

“Drinking too many [sports drinks], especially when not performing vigorous exercise, can increase the risk of overweight/obesity and other health problems such as type 2 diabetes, cardiovascular disease, and gout. There is also a risk of dental caries.”(Click here to read the full article)


When shopping for a sports drink, try to look for beverages with natural ingredients. This can be very difficult, especially in conventional grocery stores. Milk can be used to replace store bought sports drinks, but make sure you use organic grass fed raw milk. The best option is often to make your own sports drink. Choose a carbohydrate source, add electrolytes, and top it off with water. 


First, begin by choosing a carbohydrate source like pure organic juice, raw honey, or organic maple syrup. Then add Redmond real salt, potassium tablets, coconut water, and/or a natural unflavored electrolyte packet. To balance the flavor, consider adding lemon or lime juice. Once your base is complete, dilute it with water to taste and stir well. Get creative with the ingredients to find a flavor and electrolyte balance that best fits your preferences and activity level.


Remember, most of us do not need sports drinks to stay hydrated. “For the non-athlete, a sports beverage is just another sugary drink.” For healthy hydration, choose water or a low sugar drink like infused water or unsweetened herbal tea. If you are engaged in high activity, consider making your own sports drink with natural ingredients. To receive personalized nutritional support, schedule a consultation with Renewed Hope Nutrition. 



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