The usage of sports drinks is very common in team sports like soccer, basketball and football.
Similarly, clear benefits have not been demonstrated for weight training ( 14, 15). One study in trained cyclists found that a sports drink improved performance by about 2% during one hour of intense cycling, compared to a placebo ( 12).ĭespite these findings, there is not strong evidence to support the benefits of sports drinks for short-duration activities, such as jumping, sprinting and agility exercises ( 13). However, all participants were trained athletes performing intense exercise. Six of the studies showed that sports drinks benefited exercise performance. One report examined nine studies of intense cycling or running lasting 30–60 minutes ( 6). It’s not fully clear if sports drinks are beneficial for short-duration exercise. Many studies have examined the effects of sports drinks on exercise performance, and much of this research has been conducted in athletes. Sports drinks are designed to provide these three important ingredients with the goal of improving exercise performance or recovery ( 8). Your body stores carbs in your muscles and liver called glycogen, which is used for fuel during exercise ( 11).Ĭonsuming carbs before or during exercise can help slow down how quickly your body runs out of its own carbohydrate stores ( 10). Water and electrolytes are lost in sweat, and it’s important to replace them, particularly during long-duration exercise ( 10). The main components of sports drinks - water, carbs and electrolytes - are each important for different aspects of exercise performance. Several brands of sports drinks are available, but there are probably not major differences in their effects on the body. Sports drinks contain water and electrolytes such as sodium and potassium. Specifically, some have raised concerns about the relationship between the large companies that make sports drinks and the scientists performing the studies ( 9). While much research has been conducted on sports drinks, some people have questioned the validity of these studies. Popular brands of sports drinks include Gatorade®, Powerade® and All Sport®, among others.Īlthough there are several different brands available, there is likely not a large difference in the effectiveness of the major sports drinks on the market ( 6). The main electrolytes found in sports drinks are sodium and potassium ( 8). However, some sports drinks are low- or zero-carb in an effort to appeal to those who want water and electrolytes without extra calories.Įlectrolytes, or minerals that have an electrical charge, are essential for your body’s normal operation ( 7). A 6% solution contains about 14 grams of carbs per 8 fluid ounces (240 ml) ( 6). Typically, sports drinks are 6–8% carbohydrates. The carbs in these drinks are often in the form of sugars like glucose, sucrose and fructose, but they may also be found in other forms. Water is the main ingredient in sports drinks, but they also contain other substances, including carbs and electrolytes, which are supposed to improve performance. To replace these losses and promote good health and exercise performance, it’s often recommended to drink fluids regularly throughout the day ( 3, 4).Īlthough needs can vary, the recommended daily fluid intake is 91 ounces (2.7 liters) for adult women and 125 ounces (3.7 liters) for adult men ( 5).
#Something found in body armour drink skin
In addition to losing water through urine, sweat and feces, your body is continually losing water through your skin and the air you exhale ( 2). Water makes up the majority of your body weight and is critical for your body’s proper functioning ( 1).
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