If you are an athlete, a coach, or an exercise enthusiast you might have wondered what are the differences between sports drinks vs electrolyte supplements. Moreover, you might be interested in knowing if/when you need either in your life.
Sports drinks vs electrolyte supplements – What are they?
Sports drinks
Sports drinks are, in their simplest form, a combination of water and easily absorbable carbohydrate (e.g. glucose) for hydration and fuel. However, some sports drinks do not contain water (as they come in powdered form), some contain extra ingredients (e.g. electrolytes, creatine, vitamins), some contain multiple type of carbohydrates for better absorption, and some contain no carbohydrate (i.e. sugar-free sports drinks).
Examples
Ready to drink
- Powerade
- Gatorade
- Maximus
- Mizone
- Musashi Hydrate
Powder
- Powerade
- Gatorade
- Staminade
- Musashi Sport Hydration
- Endura Rehydration Performance Fuel
Uses
Sports drinks are typically used to provide fuel and hydration in sport events that are glycolytic in nature, such as endurance sports lasting more than 45 minutes, including team sports that require intermittent high intensity efforts, such as rugby and soccer.
The choice of product and volume to be consumed per period of time depend on multiple factors:
- The athlete’s size and sweat rate should be considered to calculate the required amount of
- The athlete’s ability to take in carbohydrates without gut discomfort
- The duration and intensity of exercise
- The athlete’s preferences
It is also important to note that some events might not present opportunities to drink, or the choice of fluids might be determined by the event organisers. It is crucial to get this information as early as possible in the lead-up to the event. This will allow the athlete to practice their hydration and fluid protocol before the event.
Sugar-free sports drinks can be used for hydration purposes only when carbohydrate is not required for fuelling or refuelling purposes, for example for events lasting less than 45 minutes. They can also be used by athletes who need to keep their energy intake low, such as those cutting weight for competition.
High carbohydrate sports drinks can be used in ultra-endurance sports, to provide adequate carbohydrate.
In addition, both sugar-containing and sugar-free sports drinks can encourage adequate fluid intake (as opposed to plain water).
Athletes participating in shorter events can benefit from rinsing their mouth with sports drinks, as sensing the availability of carbohydrate can improve performance.
Electrolyte supplements
Electrolyte supplements contain the main minerals lost via sweat (sodium, potassium, magnesium). Most of the products also contain natural or artificial flavours, colours and sweeteners. Some products may contain extra vitamins and minerals.
Examples
Ready to drink
- Hydralyte
Effervescent tablets
- Hydralyte
- Voost Sport Hydration
- SIS Hydro
Powder
- Pure Electrolyte Hydration
- BodyScience Electrolyte Hydration Mix
- Musashi Electrolytes powder
- Edge
- Endura Rehydration Low Carb Fuel
- True Electrolyte
- ReVitalise Daily
Other
- BodyScience Electrolyte Gummies
Uses
Electrolyte supplements should be used to enhance hydration by replenishing fluid and electrolytes lost most commonly via sweat during exercise or after a weight cut. They are also useful after losing fluids through sweat, diarrhoea and/or vomiting due to illness or, in some cases, as a consequence of intense exercise.
Electrolyte supplements can also be used to pre-hydrate in anticipation to a sporting event. In most cases, water and other fluids are sufficient to achieve adequate pre-exercise hydration. However, some athletes might benefit from the addition of electrolytes, such as those competing in very hot environments, those who have just travelled, those with high sweat volume and those consuming a low carbohydrate diet.
There is no conclusive evidence that electrolyte supplements are required for rehydration except in cases of severe fluid loss.
Similarly to sports drinks, electrolyte supplements can encourage adequate fluid intake (as opposed to plain water).
Sports drinks vs electrolyte supplements – Pros and cons
Pros
- Convenience, many products come ready to drink or in single-serve sachets
- Taste, which encourages fluid intake
- Variety of formulations to meet a broad range of requirements
- Sports drinks are a good way of providing fluid and fuel in one product
- Both sports drinks and electrolyte products can improve performance or recovery when used in the right context
Cons
- Cost
- Potential for excess carbohydrate, energy or electrolyte intake if not warranted
- Lack of regulation for formulations
- Potential for contamination with harmful or banned substances
- Intake may not improve performance or recovery
- Sugar-containing products might lead to tooth decay
- Some athletes might over-rely on supplements instead of the fundamentals (training, adequate nutrition, recovery, etc.)
Summary and recommendations
Sports drinks and electrolyte supplements are often mistaken for each other due to the fact that sports drinks also contain electrolytes and many electrolyte products contain carbohydrate. However, the main purpose of sports drinks is to provide fluid and carbohydrate for fuel, and the main purpose of electrolyte supplements is to replenish electrolytes lost mainly via sweat.
Not all athletes need sports drinks or electrolyte supplements. In fact, it is recommended that athletes use a food-first approach as most of their nutritional needs can be met with regular foods.
If you are wondering if you can benefit from sports drinks or electrolytes, reach out to a sports dietitian.
Resources
- AIS Sports Supplement Framework – Electrolytes
- AIS Sports Supplement Framework – Sports Drinks
- HASTA
- Informed Sport
[Photo by Yogendra Singh on Unsplash]
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