As temperatures get heated, so does the debate over sports drinks vs. water. Choosing the right drink is crucial to preventing the harmful effects of dehydration. Research shows that when exercising in hot and humid conditions you can become dehydrated in just 30 minutes! In fact, as little as 1% dehydration – only 1.3 lb. of fluid loss for a 130 lb. person – can lead to premature fatigue and increase the risk of heat illness, which in its most severe form, can lead to death.
To finally put the issue of sports drinks vs. water to rest, research presented at the June 1999 American College of Sports Medicine (ACSM) Conference shows that sports drinks are substantially better than water for preventing dehydration in adults and kids – even in “stop-and-go” activities that last less than an hour.
Study 1: Water, Diluted Fruit Juice & Homemade Sports Drinks Fall Short for Exercisers
Background
Thirst is not an accurate measure of fluid needs. In fact, exercisers typically only replace 50% of their fluid losses with water — not enough to prevent dehydration. However, a study* conducted at the Gatorade Exercise Physiology Lab and reported at the American College of Sports Medicine Conference, showed that exercisers will drink substantially more – almost 25% more — of Gatorade than water, therefore doing a better job of keeping the harmful effects of dehydration at bay.
Research Overview
The study evaluated 50 triathletes and runners (ages 25 – 61) who exercised in an aerobic circuit for 75 minutes. At two intervals, subjects were allowed one-minute of free access to a specific unmarked beverage, either an orange-flavored sports drink (Gatorade), water, diluted orange juice or an orange-flavored homemade sports drink. Each subject visited the Exercise Physiology Lab four times to exercise and each time received a different beverage to drink. “Acceptability” ratings (how well they liked the beverage) and fluid intake were measured each time.
Results
Not only did the sports drink (Gatorade) score significantly higher in overall acceptability (liking) than the water, diluted fruit juice or homemade sports drink, but the exercisers drank significantly more of the sports drink than the other beverages, encouraging fluid intake and preventing dehydration.
Exercisers
drank: • 23% more of the Gatorade than water
• 20% more of the Gatorade than diluted orange juice
• 9% more of the Gatorade than a homemade sports drink
What This Means
According to Priscilla Clarkson, Ph.D., President-Elect of the American College of Sports Medicine (ACSM), “This research confirms prior studies showing that sports drinks are superior to water for encouraging active people to drink enough to rehydrate. Sports drinks like Gatorade supply electrolytes that enhance taste and can encourage people to drink more.”
* Passe, D. et al. Medicine and Science in Sports and Exercise, 31:S322, 1999.
Study 2: Sports Drinks Keep Kids Safe From Dehydration – Not Water
Background
Dehydration and heat illness are a greater threat to kids than adults. This is why it’s important for to kids drink enough of the right fluids to fully rehydrate. Research* published in the Journal of Applied Physiology shows kids will drink 90% more of a properly formulated sports drink like Gatorade than water. When kids drank only water they didn’t drink enough to prevent dehydration.
Research Overview
The study evaluated how well kids voluntarily rehydrated during exercise in warm temperatures. The young boys exercised for 25 minutes and then rested for 20 minutes during a three hour period in a warm environment – just like playing on a summer day. During the exercise, the kids were offered – in unmarked bottles – either water, grape-flavored water or a grape-flavored sports drink (Gatorade).
Results
Kids exercising in the heat drank 90% more of the sports drink than water. They maintained hydration when they drank the sports drink.
When given only water, the kids didn’t drink enough to prevent dehydration — they stopped drinking before their fluid needs were met. When drinking flavored water, kids drank more than plain water, but still didn’t drink enough to fully rehydrate.
What This Means
According to Oded Bar-Or, M.D., Pediatric Researcher at McMaster University who conducted the research, “These studies demonstrate that kids will voluntarily drink more of a sports drink like Gatorade than water and therefore stay better hydrated. This is especially important since kids can be at greater risk for developing heat illness and should be encouraged to drink regularly.”
*Wilk B. and O.Bar-Or. Journal of Applied Physiology 80:1112-1117, 1996.
Study 3: Carbs in Sports Drinks Offer Performance Benefits for Short-Term Exercise
Background
According to research* conducted at the University of South Carolina and published in the International Journal of Sports Nutrition, sports drinks are formulated to be even more effective than water in “stop-and-go” activities lasting less than an hour, like basketball, soccer or aerobics. This finding puts to rest the myth that sports drinks are only for endurance activities.
Research Overview
The study evaluated physically active, men and women in high-intensity efforts similar to what a basketball or hockey player might experience as he or she moves up and down the court or rink at top speeds. The subjects exercised on stationary bikes in one-minute bursts of high-intensity activity — called “cycle sprints” — followed by three minutes of rest.
On one occasion, the study subjects drank a high carbohydrate energy drink with 18% carbohydrate (GatorLode) before exercise and a 6% carbohydrate sports drink (Gatorade) every 20 minutes during exercise. On another occasion the subjects drank a similar amount of a water placebo containing no carbohydrates (flavored water).
Results
The men and women, who were not athletes, delayed fatigue during high intensity exercise lasting less than an hour by consuming a sports drink like Gatorade before and during the activity.
By drinking the carbohydrate drinks, the exercisers maintained a high-intensity effort for an average of 28 minutes longer than when the same exercisers unknowingly drank the flavored water placebo.
What This Means
According to J. Mark Davis, Ph.D., Director of the Exercise Biochemistry Lab at the University of South Carolina and lead researcher on this study, “Research now demonstrates that the carbohydrate in a sports drink like Gatorade can enhance performance, even for exercise lasting as little as a half hour to an hour, provided the intensity of the exercise is high.”
*Davis, J.M. et al. International Journal of Sports Nutrition 7:261-273, 1997.
Informaiton taken from materials presented at Cal University of Pennsylvania.
Tags: Carbohydrate Replacement, Dehydration, Fluid Intake, Fluid Replacement, Fluid Requirements, Hydration, Sports Drinks
Turbo Fire wrote on May 25, 2010 at 3:01 pm
Just a quick post to say thanks for posting!
Matt Trudo wrote on May 25, 2010 at 4:04 pm
That’s what we do. Let us know if there is any particular topic you would like to learn more about. We are here to help.
Steven Wilson wrote on May 6, 2010 at 10:31 am
So what about if your trying to lose weight? In that instance would water be better than Gatorade or Powerade?
Matt Trudo wrote on May 6, 2010 at 10:49 am
What one has to remember is that the sports drinks have calories, and if you are in a caloric excess you will gain weight. Whether or not to go for a sports drink verses just water usually depends on how long you have been exercising. After about an hour of continuous exercise, your bodies available stores of energy start to become depleted. A fluid source that replaces calories (and also electrolytes) becomes helpful at this point, especially if you are going to continue your activity. For the average person who is trying to exercise to lose fat, water is sufficient to replace fluid loss and maintain hydration.