We all see commercials claiming that sports drinks help boost our energy and athletic ability when exercising or engaging in physical activities. These advertisements promote their positive effects and leave the impression that sports drinks are essential to improving our performance, hydrating our bodies, and giving us an edge.

But are these drinks really better than water? What are the scientific reasons to consume sports drinks? Have we simply become conditioned to think we need them?

The importance of hydration

While there is some conflict about the best way to rehydrate and maintain energy levels during physical activity, one thing that is not debated is the importance of hydration.

Every cell, tissue, and organ in your body needs water to work correctly. Your body uses water to maintain its temperature, manufacture hormones, remove waste, and lubricate joints. Water even acts as a "shock absorber" for the brain and spinal cord. Essentially, you need to be hydrated to be healthy. This is why a human can survive significantly longer without food than without water.

We need to stay hydrated no matter what our level of activity is but when we spend time in the hot sun and/or exert ourselves physically, hydration is even more important. Research indicates that for each pound (16 ounces) of water weight we lose, we need to drink more than 16 ounces of water to make up for it due to the way our intestines absorb water before it reaches the bloodstream. This is in addition to the approximately 64 ounces of water we need to be drinking everyday anyway (though the exact amount one needs depends on size, gender, and the environment you are in).

Here's something interesting to keep in mind: people don't typically feel thirsty until they have lost around 2–3% of their body's water. However, mental performance and physical coordination start to become impaired before thirst kicks in, typically around just 1% body water loss. This shows how important it is to stay hydrated throughout the day to function at the highest level possible. According to the Institute of Medicine, it is estimated that nearly 75% of Americans are not drinking enough water for optimal performance and health.

One easy way to tell if you are dehydrated at any particular time is by observing the color of your urine. If it is light yellow, you are fine. If it is a dark yellow, it means you are already dehydrated and need to drink some liquid immediately to restore your body's water levels to normal. When we are dehydrated, it can make us feel tired since the volume of blood in our body is lower and our heart has to work harder to deliver oxygen and nutrients throughout the body. Additionally, dehydration can cause increased muscle soreness and longer recovery periods from activities.

Anatomy of a sports drink

Electrolytes:

Sports drinks attempt to give you a carefully formulated beverage that will hydrate you, replenish the bodily materials that you sweat out, and taste good. The most popular (and allegedly first) sports drink, Gatorade, was invented in 1965 by the medical team for the University of Florida Gators.

It wasn't until the 1990s, thanks to some popular advertising campaigns, that sports drinks really boomed in popularity. Most sports drinks are comprised of three main components: electrolytes, carbohydrates, and water. We all know the importance of water, but the value of electrolytes and carbohydrates make them worth learning a little more about.

Humans require a complex balance of electrolytes. Without these electrolytes (such as sodium, potassium, chloride, and magnesium), our body struggles to maintain and regulate nerve and muscle function, acidity levels, and fluid levels.

Electrolytes also maintain your blood volume and sweat rate, since electrolytes like sodium allow the body to better retain the water needed to make more blood. For these reasons, it is quite disruptive to the body when electrolyte levels are too low. When we perspire, we not only lose water, but electrolytes that need replacement.

Carbohydrates:

Although carbohydrates are sometimes given a bad name by certain diet trends, your body actually likes carbohydrates because they are your muscles' main source of energy when working at moderate to high intensity. Although all carbs are broken down into simple sugars and are important to power cellular activity and support heart, kidney and brain function, the source of the carbs you eat is important. There are simple and complex carbohydrates. The complex carbs are those you would get from grains or fruit and simple carbs being the kind you might find in soda or candy.

In general, complex carbohydrates are preferable because they come from plant-based foods with nutritional value. For instance, a simple carbohydrate like fructose can be found in both fruit and candy, but the fruit also comes with complex carbohydrates like fiber and other nutrients that the candy does not include.

You generally want the majority of the carbs you eat to be of the complex variety. When you are looking for immediate energy in a physical performance situation, though, you can get it quickly from simple carbs like glucose, fructose, or galactose. For example, if you are jogging for a long period of time and start feeling sluggish, a quick-acting dose of fructose can give you the energy you need to finish strong.

When you consume carbs (simple or complex) before exercise, they can help performance by "topping off" muscle and liver energy stores (glycogen). Consuming carbohydrates during exercise results in better performance for high‑intensity sessions and prolonged endurance exercise. Consuming carbs after exercise helps replenish glycogen levels. This is why carb‑containing sports drinks are believed to help boost physical performance.

Are sports drinks better than water?

While there are other kinds of products to get carbohydrates and electrolytes during exercise, sports drinks conveniently incorporate them into your hydration source. Another selling point for sports drinks is that those tasty flavors aren't just for fun. People tend to drink more of a flavored beverage than an unflavored one, which can help reduce dehydration risk.

While the science is compelling for people engaging in high‑intensity physical activity, it is less clear if sports drinks help those who are less active. Many people get what they need from plain water as long as they aren't pushing themselves too hard.

Another concern is that the additional sodium in sports drinks might actually hinder performance. Excessive sodium supplementation during exercise may cause gastrointestinal problems or impair fluid balance.

Too much water without electrolytes can also be dangerous. Hyponatremia (over‑hydration) is a risk mostly associated with ultra‑endurance sports when athletes rehydrate with only water.

That being said, a comprehensive and well‑balanced sports drink can be valuable for those who push themselves athletically or even for those doing yard work on a hot day. If you are not often engaging in high‑intensity exercise, you don't need sports drinks regularly. But if you feel especially thirsty and sweaty after prolonged activity, a well‑formulated sports drink can help restore electrolytes, carbohydrates, and fluids.

What to look for in a sports drink

For starters, it should taste good. If you like it, you will drink more and stay hydrated. You also need enough carbohydrates to give you energy, but not too much—about 6–8% of the drink (roughly 21–28 grams per 12 ounces).

A sports drink should not contain caffeine. If it does, it may be an energy drink instead. Caffeine can cause dehydration and stomach issues for some athletes.

A good sports drink should include the proper electrolytes (sodium, potassium, chloride, and magnesium). Look for around 100 mg of sodium per 16 ounces, but not more than 200 mg.

Magnesium is especially important for energy production, yet many sports drinks lack it. Magnesium bis‑glycinate is the preferred form due to its high absorption and bioavailability.

Fortunately, natural sports drink powders like Nutra Biogenesis' Electrolyte Plus C and Designs for Health's Electrolyte Synergy contain magnesium and high‑quality ingredients while supplying carbohydrates in balanced ratios.

Which sports drink helps the most?

Most people think of Gatorade and Powerade, but that doesn’t mean they are the best options. Both contain little to no magnesium, whereas a drink like Electrolyte Synergy contains 80 mg per serving.

Ingredient quality is another factor. Powerade uses high‑fructose corn syrup in many formulas. Gatorade uses artificial food dyes like red 40, yellow 5, yellow 6, and blue 1.

For light exercise, water is usually enough. But for exertion lasting more than an hour, heavy sweating, or hot climates, a high‑quality sports drink like Electrolyte Plus C or Electrolyte Synergy can help you stay hydrated and energized.

They often say "you get what you pay for," and in this case, it’s true. For those looking to avoid dyes, corn syrup, and artificial ingredients, these natural alternatives offer a cleaner, more effective option.

If you have any questions or need help placing an order, our customer service team is ready to assist. Call (888) 460‑3091 or email customerservice@oakwaynaturals.com.

Until next time, stay healthy!

Yours in health,

Dr. Gregg Gittins