Which sports drink is the best?
Today there are so many electrolyte drinks on the market, how do you know which is best for high school athletes? Here are a few things to consider before deciding which product to purchase.
1. When should you use a sports drink?
There will be times that a sports drink (electrolyte replacement) is not necessary for practice or a workout, but to optimize your performance, and enhance the recovery process, a sports drink is important in certain scenarios.
Add a sports drink,
If you are exercising in the heat- some examples are during summertime, outside, in a gym with no AC.
If you are exercising for more than 1 hour.
If you typically lose a large amount of fluid & electrolytes and are prone to cramping. Heavy sweaters or campers usually see a white film on their jersey or hats after the sweat dries.
2. Which sports drink is best?
A proper hydration plan isn’t a one size fits all approach, but there are two components to look for when shopping for a sports drink. There should be carbohydrates and sodium. Carbohydrates are going to provide energy, and sodium is the main electrolyte lost in sweat. There is a myth that potassium is necessary in high amounts in sports drinks. While it is important for muscle contraction, it is not lost in high amounts (like sodium) and therefore isn’t necessary above 60-75mg/ 8oz in sports drinks for proper hydration. Here are some general guidelines per 8oz:
4-6% Carbohydrate solution (7-10g carbs/8oz). This is great for proper absorption into the intestines and bloodstream and provides energy to the muscles.
150-180mg sodium.
3. What are good options?
(Listed by increasing sodium content)
Powerade and Gatorade -(regular) 22g carbohydrates and 160mg sodium in a 12oz bottle.
Klean Hydration- 16g carbohydrates and 180mg sodium in a scoop.
Ladder- 16g carbohydrate and 310mg sodium in a scoop.
Tailwind endurance fuel- 25g carbohydrates and 310mg sodium in a scoop,
Skratch Labs -20g carbohydrates and 380mg sodium in a scoop.
Liquid IV- 11g carbohydrates and 500mg sodium in a packet.
LMNT – 2g carbohydrates and 1000mg sodium in a packet.
Right Stuff- 3g carbohydrates and 1780mg sodium in a pouch(liquid).
Powerade/Gatorade, Klean Hydration, Ladder, Tailwind, and Skratch Labs provide adequate Carbohydrates(energy) and electrolytes (sodium) for workouts in the heat and intense practices lasting over 1 hour. Liquid IV, LMNT, and Right Stuff are better suited for those heavy sweaters/ crampers but you still may need to add a carbohydrate source for energy.
Remember: Stay hydrated by checking your urine, to assess your status (see Hydration tips blog post) and have an individualized hydration plan for your sport to give yourself a competitive advantage.
No affiliation to any brands in this post.