About Those Sports Drinks

Racing your mountain bike on rough terrain, you’re hot, sweating and thirsty. Should you have a Gatorade? “Probably,” says Holly Van Poots, registered dietitian at Lehigh Valley Hospital and Health Network. “Sports drinks are good choices anytime you’ve been exercising strenuously for more than an hour. They’re not for a midafternoon break at your desk.”

These drinks contain sodium and other minerals, designed to replace electrolytes lost through sweat. (We need electrolytes to carry electrical impulses to our nerves, heart and muscles.) Some brands also have sugars such as fructose or sucrose, adding calories and carbohydrates you need during vigorous, sustained exercise.

“During or after intense exercise, a sports drink works better than soda or fruit juice because it’s more easily absorbed in the stomach and intestines,” Van Poots says. “Slower absorption can contribute to fatigue.” Energy drinks like Red Bull are not designed to restore fluid, but may boost energy a few hours before a workout because of the caffeine they contain—about as much as a cup of coffee.

“But if you’re just plain thirsty,” Van Poots says, “the best choice is water.” During exercise, drink 4-6 ounces (a small glass) every 15-20 minutes. If you feel thirsty, you’re already dehydrated.

This page last updated 2/12/08 04:08 PM