How Should Athletes Rehydrate?

Parents and athletes often have questions about energy and sports drinks. Are they good for you? Do they work? Will they help me perform better? Are energy and sports drinks the same? These are important questions.

Many athletes confuse these two types of drinks, which can have serious health consequences. Sports drinks contain mostly carbohydrates, minerals, and electrolytes. Their job is to help replace fluid and electrolytes lost when sweating. Energy drinks may list similar ingredients, but they typically also contain stimulants like caffeine or guarana, and other substances.

Generally, athletes should drink water to replace fluid lost during exercise lasting less than an hour. If exercise lasts longer than an hour, or occurs in a hot and humid environment, then sports drinks may be used. Sports drinks are not recommended at meals as a casual beverage. Water is likely enough before and during exercise. At mealtimes, stick with 100% fruit juice, milk, or water.

Many players walk on the field before a game with an energy drink instead of eating a well-balanced meal, and then they wonder why they crash by halftime. The bottom line is this: energy drinks have not been proven to be safe or helpful. They are not recommended for use in children and adolescent athletes. The stimulants in energy drinks can cause sleeping difficulties, affect mood, lead to an upset stomach, and increase anxiety, which can all negatively affect athletic performance. In worst cases, energy drinks can lead to heart problems or interact with the medication you may be currently taking.

The bottom line: water should be your main source of hydration and sports drinks can be used in certain situations.