Being well-hydrated before, during and after exercise is at the very core of optimal athletic performance. Water is easy to find, easy to drink, quickly absorbed and refreshing - plus, it's inexpensive. Unless you're exercising intensely for more than 60 minutes, water can capably meet your needs.

It doesn't have any sugar or electrolytes, which are important for endurance events or when exercising in hot, humid conditions. Water lacks the all-in-one convenience of many sports drinks. For elite athletes and people working out at a high intensity level for plus minutes, water alone may not be enough.

In reality, some kids and adults will drink more fluids if there's a flavor to them, so water alone may be too blah. A sports drink or enhanced water may ensure they drink enough to avoid dehydration. It depends on which drink suits you most.

The best drink, say Clark and Anding, is the one an athlete will drink, tolerate and feel good about having. In theory, water is the best drink unless you are working out competitively for an extended time. For marathoners, triathletes and kids playing a sport, particularly in hot weather, but unable to eat before exercising, sports drinks can provide energy to keep them going.

Choose one that supplies 50 to 70 calories per cup 8 ounces and approximately milligrams of sodium. SOURCE: MSNBC Health. Back to Archive. The WKU Panhellenic, National Pan-Hellenic, and IFC Councils were recognized at the Southeastern Greek Leadership Association SGLA Conference Feb.

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Rawnak Hafsa Friday, December 11th, Introduction By Susan Moores, R. D, contributor When you're sweating through an intense workout, you probably reach for a sports drink to quench your thirst.

Electrolyte drinks This category includes Gatorade, Powerade, Accelerade, PureSport and other electrolyte-spiked drinks.

Go for it Numerous studies show that traditional sports drinks can improve physical performance and increase the length of time that an athlete can perform or compete before reaching exhaustion.

Take it easy Some athletes find the amount of carbohydrates in these drinks too high, says Roberta Anding, R.

Enhanced waters This category is vast and growing by the minute. Go for it The drinks can be tasty, making it more enjoyable to swallow than plain water.

Take it easy Although many enhanced waters sell themselves on their vitamin content, their claims have been questioned. Coconut water Fitness fans are going cuckoo for coconut water. Go for it Unlike many sports drinks which contain artificial colors and flavors, coconut water is considered a natural drink, one of its appeals.

Take it easy For athletes working at a high level of intensity, coconut water may not rehydrate the body as quickly as traditional sports drinks. Cherry juice Cherry juice is catching on, particularly as a good post-workout recovery drink.

Go for it Cherry juice is another natural drink option - a plus for health-conscious athletes. Take it easy Not all cherries or cherry juices are created equal.

Chocolate milk Low-fat milk, especially low-fat chocolate milk, is increasingly being touted as an effective after-workout drink. Go for it Chocolate milk is a tasty, fairly inexpensive drink that can help replenish the nutrients and water lost through exercise. Take it easy Chocolate milk is not necessarily a pre-exercise beverage or one you'd want to drink while exercising.

Water Then, there's H Go for it Water is easy to find, easy to drink, quickly absorbed and refreshing - plus, it's inexpensive. Take it easy It doesn't have any sugar or electrolytes, which are important for endurance events or when exercising in hot, humid conditions.

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As a freshmen at Edinboro University, I was a part of a team that made the national championship game. And at that time I recognized I was the low man on the totem pole, but I felt in my heart that I knew my dreams were so much bigger than winning a national title.

I wanted to make Team USA. I knew what achieving my lofty goal was not going to be easy and that I would need to work hard every day. So, as a reminder, I created a pyramid of goals that I kept right above my bed. This pyramid reminded me of the accomplishments that I was working towards and visually represented my need to create a solid foundation underneath me before reaching the top.

The middle row listed winning a national title and playing for a professional team. And at the top row, the most challenging of them all, I listed becoming a gold medalist for Team USA.

By understanding that there are smaller stepping stones to achieving my ultimate goal of being on Team USA, I was able to stay motivated and to stay focused on completing the smaller stepping stones fully before moving onto the next one.

Remember, create a clear goal roadmap, assess your goals often, and continue to challenge yourself. I hope that you never stopped dreaming big or reaching for the stars. And I look forward to seeing where your roadmap takes you. First, healthy thoughts often lead to healthier bodies.

And third, true beauty goes deeper than the skin. My coaches and I adapt to my training frequently, all with the goal of supporting my long-term success and health in the sport of javelin. In the lead up to the Olympic trials, I was told in order to improve my performance on the field, I should try to become a leaner, skinnier version of myself.

So I changed my diet. And I believe becoming leaner than my body naturally wanted to be was what caused my ACL to tear. In the end, it cost me heavily going into the London games. You should do your research and experiment with your diet to find what makes you feel the best, rather than focusing on what you look like.

Today, if I feel like having a chocolate chip cookie, I have one, just not every day. I hydrate and allow myself time to recover. And I listen to and communicate with my body so that I can be the best version of myself. In the end, you are in control of how you see, treat, and respond to your body.

Be a true sport athlete. Love who you are in this moment and get excited for all the places your body will take you. Today, I want to talk to you about being a good sport. First, real winners act the same toward their opponent, whether they win or lose.

Second, follow the rules and be a gracious winner and respectful loser. And third, sportsmanship reveals your true character. I started competing in Modern Pentathlon eight years after my older sister and three-time Olympian, Margaux Isaksen, began competing.

I soon realized that people often compared the two of us. I know that it would have been easy to let our hyper competitive mindset affect our relationship, but instead we decided to support and cheer for each other, regardless of our own performance.

My experience of competing against and being compared to my older sister, taught me to focus on how to perform at my best, rather than putting wasted energy into wishing for others to fail.

I believe that sportsmanship reveals true character. Remember, be a fierce competitor, find grace in all your victories and losses. And I hope to see you out there. Maybe what you want is very simple, for everyone to just run in the right direction, score for their own team, to try and try again and again.

Maybe you want your athletes to become all stars. You want them to earn trophies, medals, win titles. You want them to reach the highest height their sport allows. But as every great coach discovers, developing a great athlete means nurturing, nurturing the even greater person within.

Truth is, you have even more influence than you know. You can be both the coach who provides the skills needed to win the game and the coach who helps them learn and succeed beyond the sport, to become all stars wherever they land in the future, and to enjoy their lives more now, because the confidence and courage they find working with you will stay with them when they need it the most.

There are games to be won, lives to change. Coaches have the power to do both. What kind of coach do you want to be? At first glance, dietary supplements look the same. Most vitamins, minerals, fish oil, and other supplements containing nutrients are probably just fine, but supplements are not evaluated or approved by FDA before they are sold.

Although it is rare for vitamins or minerals to be contaminated with drugs, there has been at least one case of a vitamin containing an anabolic steroid. At the other extreme are products that contain drugs, stimulants, anabolic steroids, or other hormones.

Even though these are not technically dietary supplements, many of them are labeled as supplements. For example, body-building products sometimes contain anabolic steroids or Selective Androgen Receptor Modulators, known as SARMs, or other hormones.

Some pre-workout or energy products contain illegal stimulants like DMAA, ephedra, or other amphetamine-like stimulants. Weight loss products might contain prescription drugs like sibutramine, or hormones, like human chorionic gonadotropin, also known as hCG.

All natural or herbal sexual enhancement products might contain hormones or Viagra-like drugs. After all, two products might look the same, but one might contain just amino acids and other legitimate ingredients, while the other also contains anabolic steroids.

Because of this, FDA has issued a warning about certain categories of supplements: body building products, weight loss products, and sexual enhancement products. Be extremely careful when considering a supplement in one of these categories.

We strongly recommend that you avoid products in these categories.

Many of them also contain helpful levels of calcium, magnesium, sodium and potassium. Read the label on these drinks, however, because many of them are high in calories, which may be counterproductive following shorter workouts.

An ounce glass of coconut water contains 14 grams of sugar and milligrams of potassium, which far surpasses what sports drinks deliver. Potassium works with sodium to maintain water balance and trigger muscles to optimally contract and relax.

Vegetable juices have lots of helpful nutrients. Tomato-based juices are particularly helpful because they contain lycopene, which is an antioxidant that protects muscles from the stress caused by exercise.

Many vegetable juices also have a much higher level of potassium than sports drinks. Green tea is a great source of catechins, which are the antioxidants that fight heart disease and cancer. A recent study showed that drinking five cups of green tea every day for three months may help reduce belly fat.

Caffeine in coffee helps accelerate the absorption of carbohydrates, which the body needs after workouts in order to refuel glycogen stores. Keep in mind that most bodies only contain enough glycogen for one intense workout, so quick replenishment is key, especially on double-workout days. Hydrate: Drinking water during and after exercise helps the body rid itself of toxins, while fighting off dehydration, which can result in painful muscles and excruciating muscle cramps.

Proper nutrition: Protein sources are necessary to rebuild muscle tissue and fuel the function of various cells, tissues and enzymes. Carbohydrates are vital, as well. Free returns in all orders. Starting at:. The store will not work correctly in the case when cookies are disabled.

Breadcrumb Home » Massagers » How to » Fitness recovery. Here are some of the best — and most convenient — post-workout recovery drinks:. Best Things to Drink After a Workout for Recovery. Fruit smoothies Made with yogurt and frozen berries, fruit smoothies provide simple sugars from fruit that help replenish glycogen stores fast.

Sports drinks Drinks like Powerade and Gatorade offer quick replenishment of electrolytes lost in sweat. Vegetable juices Vegetable juices have lots of helpful nutrients. All-Body Therapeutic Massager Buy Now. The amounts of electrolytes and types of sugars contained may vary among products.

Some sports drinks contain artificial colorings, dyes, or sweeteners , which some may want to avoid. They may also have added vitamins and minerals, which are not always necessary if you are eating a balanced diet. If you are taking supplements, be sure you are not exceeding the Tolerable Upper Intake Level UL for any vitamin or mineral.

Additionally, some sports drinks contain caffeine, so be aware of that if you are sensitive or consuming multiple servings. Sports drinks are designed to support hydration, refueling, and electrolyte replenishment during exercise. The amount of sports drinks to consume depends on your individual needs, including age, weight, the level of intensity and duration of your workout, as well as the amount of fluid output through sweat.

Consuming too many sports drinks can lead to electrolyte imbalances and excess added sugar intake. While there is no recommended dietary allowance RDA for sports drinks, there are recommendations for the electrolytes they contain, as well as general hydration recommendations.

Sodium: Sodium needs vary depending on the level and duration of activity and the amount of fluids lost. The American College of Sports Medicine ACSM recommends consuming milligrams of sodium per hour during prolonged or strenuous exercise.

It is important to balance sodium supplementation with adequate amounts of plain water to prevent electrolyte and fluid imbalances. High sodium intakes over time can increase your risk of developing high blood pressure and heart disease.

Keep in mind that The American Heart Association recommends no more than 2, milligrams of sodium per day for the average person.

However, that recommendation is outside of the context of fluid losses from high heat, illness, or exercise. Other Electrolytes : In addition to sodium, smaller amounts of potassium, calcium, chloride, and magnesium are also lost through sweat.

Eating a balanced diet can typically provide you with adequate amounts of these electrolytes, so supplementation is not always necessary. While there are risks associated with over-consuming potassium, magnesium, and calcium, the amounts contained in sports drinks are unlikely to pose any harm.

Water : The Institute of Medicine IOM recommends an adequate intake of 3. Remember that some foods, like certain fruits and vegetables, contain a high percentage of water that counts toward your daily hydration goals.

It is important to note that these are baseline recommendations, as adequate fluid intake is individualized and based on age, gender, activity level, climate, lifestyle, and overall health status. Hydration needs increase during exercise , particularly with increased fluid losses through sweat.

These sugars are meant to provide athletes or active individuals with a source of quick-releasing energy and to enhance hydration, as carbohydrates help the body to hold onto water. The amount of carbohydrates or glucose recommended depends on your energy expenditure. If you are exercising for shorter durations or at lower intensities, look for sports drinks with less than 10 grams of sugar.

The Academy of Nutrition and Dietetics recommends that if you are exercising for Another thing to consider is individual tolerance of glucose loads before, during, and after exercise , as high amounts of added sugar consumed right before or during workouts can cause gastrointestinal discomfort in some.

Experiment with different sports drinks to see what provides enough energy for you without unwanted side effects. Excessive, regular intake of high-calorie, high-sugar sports drinks can lead to increased risk of dental erosion and obesity in children.

However, juvenile athletes may benefit from some sports drinks to help replenish electrolytes lost through sweat and to provide carbohydrates for increased energy expenditure. In general, most children can adequately hydrate with water alone, and they can get added electrolytes and carbohydrates from whole food sources.

There are different types of kidney stones, and each requires different dietary modifications for prevention. In general, adequate hydration is an important factor in preventing all types of kidney stones. However, studies have shown that high intake of sugar-sweetened beverages, including sports drinks, is associated with increased risk of kidney stone formation.

In general, it is best to meet your individual fluid-intake goals with water and whole foods. The amount of sports drinks you can drink daily depends on your individual needs and the type of sports drinks you are consuming.

If you are losing excess fluids and electrolytes through sweat, vomiting, or diarrhea, consider increasing your intake of sports drinks. The exact amount you need depends on your gender, size, age, and effort level, but most people need between 30 and 60 grams to calories of carbohydrates per hour for runs up to 2.

Adequate hydration is an important factor in supporting a healthy pregnancy. While sports drinks can help to meet your hydration goals, it's best to consult a healthcare provider to determine whether they are appropriate to incorporate into your diet while pregnant. Sports drinks are appropriate for hydration when you are engaging in strenuous exercise for over 60 minutes, exercising in the heat or at higher altitude, or if you are experiencing illness-related fluid losses.

The added electrolytes and sugars can help you prevent dehydration and provide you with necessary fuel. Budget options like this will offer adequate carbohydrates and sodium to serve as effective sports drinks, but they do contain artificial flavors and colors, which we are hesitant to recommend.

Third-party certifications will often drive up the price of sports drinks, and purchasing in bulk may help to reduce the cost.

Tamar Kane, MS, RD , is a registered dietitian and marathon runner. Tamar has a master's degree in nutrition and exercise physiology from Teachers College Columbia University and specializes in working with plant-based athletes, often those who are interested in incorporating electrolyte drinks.

Her goal is to help people understand how to properly fuel their bodies and supplement if needed! to optimize performance and well-being. Brad A. Exercise and Fluid Replacement: Brought to You by the American College of Sports Medicine.

ACSM's Health Fit J. National Institutes of Health. Dietary supplements for exercise and performance: Fact sheet for health professionals. Kurtz JA, VanDusseldorp TA, Doyle JA, Otis JS. Taurine in sports and exercise.

J Int Soc Sports Nutr. Kerksick CM, Wilborn CD, Roberts MD, et al. Journal of the International Society of Sports Nutrition. American Heart Association AHA. How Much Sodium Should I Eat Per Day? Thomas DT, Erdman KA, Burke LM.

Position of the academy of nutrition and dietetics, dietitians of canada, and the american college of sports medicine: nutrition and athletic performance. J Acad Nutr Diet. National Institutes of Health: Potassium - Factsheet for health professionals.

National Institutes of Health: Calcium - Factsheet for health professionals. National Institutes of Health: Magnesium - Fact Sheet for health professionals.

Fitness C on N and the C on SM and F. Sports drinks and energy drinks for children and adolescents: are they appropriate? Ferraro PM, Taylor EN, Gambaro G, Curhan GC. Soda and other beverages and the risk of kidney stones.

Clin J Am Soc Nephrol. Journal of the Academy of Nutrition and Dietetics. Kenefick RW, Cheuvront SN. Hydration for recreational sport and physical activity. Nutrition Reviews, ; 70 Suppl. Von Duvillard SPV, Braun WA, Markofski M, Beneke R, Leithauser R.

Fluids and hydration in prolonged endurance performance. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising.

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Develop and improve services. Use limited data to select content. List of Partners vendors. Sports Nutrition. By Tamar Kane, MS, RD ,. Eliza Savage, MS, RD, CDN. Learn about our editorial process. and Anne Cook Carroll is a Registered Dietitian with a master's degree in Clinical Nutrition from New York University.

Anne Cook Carroll, MS, RD. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Medically reviewed by Barbie Cervoni MS, RD, CDCES, CDN.

Learn about our Medical Review Board. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication.

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Editor's Note Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology. Our Top Picks. Best Overall:. Best With Caffeine:. Best for Heavy Sweating :.

Best Ready-to-Drink :. Best for Daily Use:. Best For Competitive Athletes :. Best with B Vitamins :. In This Article Expand.

Our Picks. Where We Stand. We Also Tested. How We Tested Sports Drinks. What to Look For. Our Experts. Why Trust Verywell Fit. Best Overall. Skratch Labs Sport Hydration Drink Mix. Our Ratings. Pros Great flavor and texture Contains quick absorbing carbs for energy and electrolytes No artificial sweeteners or colorings.

Cons Higher sugar content may not be suitable for all. Best With Caffeine. Tailwind Nutrition Caffeinated Endurance Fuel. Pros Contains caffeine for an extra energy boost Contains quick absorbing carbs for energy and electrolytes No artificial sweeteners or flavorings.

Cons Some may be sensitive to caffeine. The 11 Best Pre-Workout Snacks of Best for Heavy Sweating. Hydration Multiplier Electrolyte Powder. com View On Vitamin Shoppe.

Pros Higher sodium content for heavy sweating Contains quick-absorbing carbs to accelerate rehydration Contains B vitamins and vitamin C. Cons Salty tasting. Best Ready-to-Drink. Gatorade Gatorlyte Rapid Rehydration Electrolyte Beverage. View On Gatorade. Cons Contains artificial coloring Plastic waste.

The Best Creatine Supplements of , Tested and Reviewed. Best for Daily Use. Harmless Harvest Coconut Water. Pros Made from one simple ingredient USDA Organic and Fair Trade Certified Easy, ready-to-drink option.

Cons Lower sodium content may not be adequate for more intense workouts. The 10 Best Protein Powders of , Tested and Reviewed. Best For Competitive Athletes.

Precision Hydration PH Pros Informed Sport Certified Variety of sodium and carbohydrate options to meet your needs Convenient, single-serve packets. Cons Only one flavor option. The 7 Best Protein Shakes of Best with B Vitamins. Thorne Research Catalyte. NSF Certified for Sport Higher sodium content for people who sweat heavily No artificial sweeteners or flavorings.

Comes in only one flavor. Where We Stand We like Skratch Labs Sport Hydration Drink Mix for its versatility the balance of carbohydrates, sodium, and other electrolytes make it useful for many people , its simple ingredients, and how well it dissolves in water.

We Also Tested While not a top pick for any category, we also tested these electrolyte drinks and think they are still worth highlighting: Maurten Drink Mix : For endurance runners running 1.

Maurten offers several different options, including higher sodium and carbohydrate options for ultra-endurance training.

However, it did rank relatively low for taste and texture in our testing lab. Drink LMNT : LMNT is a popular electrolyte powder with a very high amount of sodium at 1, milligrams per serving.

While high amounts of sodium may be beneficial in some settings think strenuous, sweaty exercise , it may not be suitable for everyone.