As its name suggests, sports drinks were created explicitly for athletes to prevent dehydration. You should not rely solely on hydration post-workout.

In fact, maintaining hydration is the goal, so during your workout, try to take hydration breaks to balance hydration with sweat loss. After your workout, make it a goal to consume at least 8 ounces of water or a sports drink to refuel your hydration levels.

While sports drinks have always been targeted at athletes and sporting events, they can also help during times of sickness, especially if you are experiencing moderate to severe diarrhea or vomiting. If you are sick with a stomach bug, take a few sips of your favorite sports drink every hour to help with hydration.

Sports drinks should not be consumed daily, as they contain high levels of salt and sugar. This can be especially detrimental to those with certain health conditions like diabetes, high blood pressure, or heart disease.

If you need help with a plan to stay hydrated with your doctor to determine the best beverages for you. If you or a loved one is experiencing severe symptoms of dehydration, we encourage you to stop into Getwell Urgent Care for further evaluation, diagnosis, and treatment today.

For some, rehydrating is not enough to stop symptoms; medical attention for dehydration may be needed right now. Despite these findings, there is not strong evidence to support the benefits of sports drinks for short-duration activities, such as jumping, sprinting and agility exercises Similarly, clear benefits have not been demonstrated for weight training 14 , Some research shows that ingesting carbohydrate drinks like sports drinks can reduce fatigue and improve performance in sports like soccer and rugby One report found that 9 out of 12 studies using this type of exercise showed better performance when sports drinks were consumed, compared to a placebo 6.

Many studies have examined the effects of carbohydrate beverages like sports drinks during continuous exercise lasting 1—4 hours or longer, such as running and cycling. The majority of these studies show improvements in performance when consuming these beverages 6.

Likewise, athletes in team sports that are most similar to prolonged continuous exercise, such as soccer, are most likely to benefit from sports drinks Generally, the number of carbs that may be beneficial increases as the duration of exercise increases.

Research has shown that small amounts of carbs fewer than 30 grams per hour may improve exercise performance in events lasting 30—75 minutes Sessions lasting 2—3 hours may benefit from more carbs — up to 60 grams per hour However, these recommendations are for continuous high-effort activity without rest.

In athletes, sports drinks may improve performance in various types of exercise, with the clearest benefits being seen for prolonged exercise without rest. The number of carbs that may be beneficial increases as the duration of exercise increases.

While sports drinks can benefit athletes who engage in long or intense training sessions, they are probably unnecessary for most gym-goers. If you perform light-to-moderate exercise, such as walking or jogging, for less than 1 hour, you probably do not need to use sports drinks. Similarly, if you only perform weight training, you probably do not need to use sports drinks, even if you spend over an hour at the gym.

If you do decide to use a sports drink, you should probably consume smaller amounts for exercise lasting less than an hour and no more than 30 grams of carbs for a session lasting 1—2 hours For those trying to maintain or lose weight , another important factor to consider is energy balance, or the balance between the number of calories you consume and burn.

If you want to lose weight, you need to burn more calories in a day than you consume. If sports drinks are unnecessary for the type of exercise you do, consuming them provides you with unnecessary calories that could hinder your weight loss goals.

For example, a pound kg person may burn about calories when jogging for 30 minutes Consuming 12 fluid ounces ml of a common sports drink may provide about 20 grams of carbs and only 80 calories.

For example, weight training may only burn around calories in a minute session if you weigh pounds 68 kg Think about whether the type and duration of the exercise you do requires a sports drink and be aware of how many calories you consume from these beverages.

Although sports drinks can improve the performance of athletes during several types of exercise, they are probably unnecessary for most people.

If you choose to drink these beverages, it is important not to overconsume them. Much of the marketing of sports drinks focuses on their ability to keep you hydrated by replacing water and electrolytes lost through sweat. How much you sweat can vary based on many factors, including how long and intensely you exercise, your training level and your environment.

One study compared 13 different beverages, including sports drinks and water, to see how well they hydrated the body Researchers provided They found that milk, orange juice and an oral rehydration solution provided the highest amount of hydration.

Oral rehydration solutions are specifically designed to cause fluid retention and contain higher levels of sodium and potassium than a normal sports drink. An interesting finding from this study was that there was no difference in the hydrating ability of water, sports drinks, tea and cola.

In fact, some beverages that are typically considered to be dehydrating, such as coffee and beer, hydrated the body about as much as water. In fact, other research has indicated that coffee can help keep you hydrated, contrary to popular belief Another factor to consider is that your enjoyment of certain beverages could affect how much you drink.

Research has shown that the flavor of sports drinks causes athletes to drink more than if they were consuming water alone 22 , And if you're curious about some of GU's other popular flavors, including orange, tri-berry, and strawberry lemonade, the company sells a variety box that contains a tube of each.

Small and portable, these tablets are ideal for those doing low-to-moderate-intensity exercise,. When you're traveling, a hydration drink's delivery system is almost as important as its ingredients. Nuun's single-serving, dissolvable tablets are packaged in a small but formidable plastic tube that can be tossed in a purse or squeezed into a duffle bag without the risk of a torn package or the mess of a scoop and canister.

And besides being available online, Nuun can be purchased in most pharmacies and grocery stores nationwide, so it's easy to re-stock when you're on the road.

Amy Shapiro, RD, CDN , founder of Real Nutrition NYC , notes that she personally travels with Nuun Sport Tablets, and Gregg includes them among her recommendations for people performing low-to-moderate-intensity exercise. For athletes who need more sodium and a higher calorie and carbohydrate count, Nuun offers an endurance formula, which is available in single-serving sachets.

No powders or tabs here! This bottle of Gatorylte is great for keeping stores of electrolytes on track at a lower level of fluid loss. Despite its ubiquity, Gatorade is often dismissed by athletes and sports nutrition pros due to its relatively low level of sodium and high sugar content.

But Gatorlyte available by the bottle at Target, Walmart and your average grocery store tweaks the traditional formula by upping the sodium to mg per serving and cutting calories, sugar and carbohydrates.

However, those 12 grams of sugar may still be too much for anyone monitoring their sugar intake — but it may not be enough for people who have grown accustomed to the sugar-forward flavor of regular Gatorade and similar products.

Some online reviewers complained about Gatorlyte's taste, noting an overwhelming saltiness. Before you pop a tab or reach for that scoop of drink mix, read the nutrition label carefully and consider the following factors. We also lose potassium, calcium, magnesium and a few other trace minerals in small amounts," Gregg says.

These electrolytes are critical, as they play an important role in maintaining blood pressure, regulating heart contractions and ensuring proper nerve function and hormone regulation. Shapiro explains that magnesium, potassium and calcium tend to stay in balance with a healthy diet.

But just how much you need depends on multiple variables, including your diet, how much you sweat, your sweat's salt concentration, how long and hard you exercise and certain health conditions. Finding the right formula for your needs may take some experimenting, but Gregg has some general guidelines.

It's also a good idea to check labels for calories, sugar and carbohydrates. These can help fuel long workouts and aid in recovery. But, if you're not an endurance athlete or you're already consuming enough calories and carbohydrates to cover your energy needs, extra sugar and carbohydrates may be unnecessary and work against your weight-loss or weight-maintenance goals.

Artificial flavors and sweeteners, like sucralose and aspartame, are sometimes added to sports drinks to enhance their taste without upping the calorie count.

Technically, these ingredients are considered safe for consumption, but some people find that they cause bloating and other gastrointestinal issues not something you want to deal with mid-workout. Most of the dietitians we talked to recommended avoiding them when possible. Whether you need a scoopable powder, a dissolvable tab, individual packets or a ready-to-drink beverage depends on your personal preferences and how you plan to consume your drink.

For example, a canister of powder may be convenient for someone who primarily works out in their home gym and can mix their drink from the comfort of their kitchen.

But, if you're hydrating on the go, a tube of tablets or individual packets may be more convenient. The best hydration drinks work with your workout routine.

For most people who are going about their everyday activities, including periods of moderate exercise lasting under 60 minutes, regular water is sufficient for hydration. However, if you are eating a well-balanced diet, you are probably getting enough of these electrolytes in your food consumption," Gregg says.

But there are some instances in which downing an electrolyte drink will help you recover more quickly. Consider opting for one of the above picks when:.

Nutrition Beverages Sports and Energy Drinks. The 7 Best Sports Drinks for Hydration, According to Dietitians By Jenessa Connor, CPT, PN-L1 Jul 16, com may earn compensation through affiliate links in this story. Learn more about our affiliate and product review process here.

Exercise duration and intensity plays a role in which sports drink is best for you. Video of the Day. How We Chose. Electrolytes Vitamins Sugar content Price Flavor options Convenience Activity level.

Best Overall: Liquid IV Hydration Multiplier. Best Overall.

The average person should be drinking eight to 12 ounces of water each hour during the heat of summer. If you are working in the heat for several hours, Dr. Nish suggests you consume 12 to 16 ounces a couple hours before work. Light yellow or clear urine means you are properly hydrated.

Signs of dehydration include dry mouth, cracked lips, decrease in urine output and dark urine, irritability, drowsiness, dry skin, low energy, headache and extreme thirst.

Nish said. Water should be the primary hydration source for children and adults, and sports drinks should only be used during time of high intensity and prolonged athletic events.

If you have any questions about hydration during exercise, please make sure to consult your UnityPoint Health primary care provider. Water vs.

Sports Drinks: What's Best for our Bodies. UnityPoint Health News and Articles Water vs. When to Consume Sports and Electrolyte Drinks Sports and electrolyte drinks often seem like the perfect way to quench your thirst when working out, but according to Dr.

Benefits of Sports Drinks Carbohydrates. Nish says fluid containing carbohydrates can be consumed at 30 to 60 grams per hour. He says most sports drinks will provide two to 19 grams of carbohydrate per eight ounces.

Carbohydrates come in the form of sugars or polymerized glucose. All sports drinks contain some sodium, usually between 35 and mg per eight ounces. Sodium helps the body retain water. Most sports drinks also have between 15 and 90 mg of potassium per eight ounces.

However, Dr. Nish suggests choosing a drink higher in sodium, if you are participating in prolonged endurance events or are heavily sweating. Amino acids. Some sports drinks also contain amino acids, which are said to enhance muscle recovery.

Nish says most children and adults eating a well-balanced diet do not need this additive. Why Sports Drinks Can Be Unhealthy Sports drinks were designed for those performing intense physical activity. For the average person, these offer no advantages and many contain lots of sugar. Sports drinks usually contain carbohydrates such as sugar, and electrolytes such as sodium and potassium.

These drinks may also contain up to calories per serving. For athletes, fuel from carbohydrates and electrolytes are needed to replace what is lost during intense exercise through sweating and calorie burning. Sports drinks can provide a quick and easy way to replenish these lost nutrients.

Athletes may consider drinking sports drinks during a high-level, long-duration sport, particularly in the heat. Why can sports drinks be unhealthy? Many people prefer drinking sports drinks over water because of the taste and added electrolytes.

Many people who exercise and are aiming to limit calories, sugar and sodium in their diet might want to choose water over sports drinks. Why is water a good choice? Water is likely all the average person needs to drink when exercising. What are other hydration choices? Water, juice, coffee , tea, milk, carbonated beverages, soups, and the water in vegetables and fruits provide hydration.

It is important to pay attention to what else may be in your fluid intake besides water when deciding what to drink on a regular basis. Other hydration options include:. Nuun tablets You drop a tablet into 16 ounces of water or more and let it dissolve completely.

The final product has 15 calories, 1 gram of added sugar, and the electrolytes and minerals athletes are looking for, such as calcium, magnesium, chloride, sodium and potassium. Some sports drinks can have zero calories and zero grams of added sugar but still contain sodium and potassium.

Coconut water While coconut water naturally contains some electrolytes, it still has calories. Learn more about nutrition ; get the latest health and wellness news, trends and patient stories from Sharp Health News.

The Sharp Health News Team are content authors who write and produce stories about Sharp HealthCare and its hospitals, clinics, medical groups and health plan.

Erin Peisach, RDN, is a wellness education specialist with Sharp Rees-Stealy. She is also a Sharp Health News contributor. Cupid brought Drs. Frank and Young Tsai together in medical school. Today, they both practice at Sharp Rees-Stealy.

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A cup of coffee isn't particularly appealing after a long, sweaty workout, nor is it all that hydrating.

For that early morning, post-training pick-me-up, you're better off chugging electrolyte drinks that also contain caffeine. Skratch Labs Raspberry Limeade Hydration Sport Drink Mix contains 50 grams of caffeine derived from natural coffee berry.

That's a little less than your typical cup of joe, which averages between 80 and grams. Scratch Labs Hydration Sport Drink Mix which is also available in non-caffeinated and high-sodium flavors is higher in sugar than some other products, making it more appropriate for people who need quick-converting energy for performance and recovery than those looking for hydration without the added sugar.

Marie Spano, RD, CSSD, a board-certified specialist in sports dietetics, uses Skratch Labs products when working with endurance athletes.

LMNT is best for athletes participating in prolonged exercise, and it should be consumed with post-workout protein and carbohydrates. Some people lose a relatively small amount of sodium per volume of sweat while others lose a ton of sodium per volume of sweat," Spano explains.

However, anyone who loses a significant amount of sodium per volume of sweat and is sweating a lot will benefit from consuming higher amounts of sodium while exercising.

If you need a high-sodium drink with electrolytes, LMNT Zero-Sugar Electrolytes is a solid option. Each packet contains 1, mg of sodium. The mix is low in calories and carbs and contains no sugar, so it's ideal for athletes who prefer to separate their fueling and hydration needs. Joanna Gregg, RD , food data curator for MyFitnessPal , recommends LMNT for athletes participating in prolonged exercise, noting that it should be consumed with post-workout protein and carbohydrates.

Athletes exercising for long periods of time, like marathon runners or long-distance cyclists, can use this for fueling purposes, due to its carb content. Spano's other top pick for endurance athletes is Tailwind Endurance Fuel.

In addition to sodium and other electrolytes, each serving contains calories, 25 grams of carbohydrates and 25 grams of sugar. So, athletes participating in sustained physical activity for long periods of time, like marathon runners or long-distance cyclists , can use it for fueling purposes, too.

However, if your sweat typically contains a high concentration of salt, you may need more than the included mg of sodium per serving.

Tailwind Endurance Fuel is sold as a bulk powder and in convenient, single-serving packets. It's available in multiple flavors, including "naked," which is tasteless, and four caffeinated flavors — matcha, raspberry, tropical and cola — that contain 35 mg of caffeine per serving.

GU's product is low in sugar and available in multiple flavors. Taste is subjective, so picking just one hydration drink that everyone finds palatable is a bit of a fool's errand. But citrus is a classic, time-tested flavor that's always refreshing, and we have it on good authority that GU nails it with their Hydration Drink Tabs in lemon lime.

Todd Buckingham, PhD , professor of movement science at Grand Valley State University in Allendale, Michigan, relies on GU products himself when he trains. Buckingham, who is also a triathlete and coach, says lemon lime is his favorite flavor. Each tab contains mg of sodium, enough salt to be effective but not so much that it tastes like you're chugging ocean water.

And if you're curious about some of GU's other popular flavors, including orange, tri-berry, and strawberry lemonade, the company sells a variety box that contains a tube of each.

Small and portable, these tablets are ideal for those doing low-to-moderate-intensity exercise,. When you're traveling, a hydration drink's delivery system is almost as important as its ingredients.

Nuun's single-serving, dissolvable tablets are packaged in a small but formidable plastic tube that can be tossed in a purse or squeezed into a duffle bag without the risk of a torn package or the mess of a scoop and canister. And besides being available online, Nuun can be purchased in most pharmacies and grocery stores nationwide, so it's easy to re-stock when you're on the road.

Amy Shapiro, RD, CDN , founder of Real Nutrition NYC , notes that she personally travels with Nuun Sport Tablets, and Gregg includes them among her recommendations for people performing low-to-moderate-intensity exercise.

For athletes who need more sodium and a higher calorie and carbohydrate count, Nuun offers an endurance formula, which is available in single-serving sachets. No powders or tabs here! This bottle of Gatorylte is great for keeping stores of electrolytes on track at a lower level of fluid loss.

Despite its ubiquity, Gatorade is often dismissed by athletes and sports nutrition pros due to its relatively low level of sodium and high sugar content. But Gatorlyte available by the bottle at Target, Walmart and your average grocery store tweaks the traditional formula by upping the sodium to mg per serving and cutting calories, sugar and carbohydrates.

However, those 12 grams of sugar may still be too much for anyone monitoring their sugar intake — but it may not be enough for people who have grown accustomed to the sugar-forward flavor of regular Gatorade and similar products. Some online reviewers complained about Gatorlyte's taste, noting an overwhelming saltiness.

Before you pop a tab or reach for that scoop of drink mix, read the nutrition label carefully and consider the following factors.

We also lose potassium, calcium, magnesium and a few other trace minerals in small amounts," Gregg says. These electrolytes are critical, as they play an important role in maintaining blood pressure, regulating heart contractions and ensuring proper nerve function and hormone regulation.

Shapiro explains that magnesium, potassium and calcium tend to stay in balance with a healthy diet. Keep in mind that these bottles come in a variety of sizes, and that one serving is 8 ounces or 1 cup. While not third-party tested, this is a bottled beverage as opposed to a supplement , and is therefore FDA regulated.

This beverage is for those looking for a simple, natural source of electrolytes, suitable for lower intensity workouts. Serving size: 1 Packet Calories: 70 Sodium: mg Carbohydrates per serving: Sweat rate and sweat composition vary from person to person.

Precision Hydration makes hydration packets with varying levels of sodium and carbohydrates , so you can find one that works best for you. The PH Hydration Packet contains milligrams of sodium along with If you sweat heavily or are exercising intensely for over an hour, you may want to consider the PH and PH hydration packets with higher sodium levels.

Precision Hydration hydration packets are Informed Sport certified , meaning they have been tested to ensure they are free from substances banned in sports competitions.

We also like the simple formulations that contain just sugar, salt, and other electrolytes , including potassium, magnesium, and calcium. It is recommended to mix each single-serve packet with 16 ounces of water.

Precision Hydration hydration packets are a great choice for competitive athletes, as they are third-party tested and have a range of sodium level options to meet your individual needs. Serving size: One scoop Thorne Research Catalyte electrolyte powder contains electrolytes, as well as B vitamins, to support energy metabolism and performance.

In addition to helping with energy production, B vitamins are also essential for nerve functioning and the formation of red blood cells, which transport oxygen to parts of the body, including muscles.

Because many B vitamins are found primarily in animal-based foods, vegan and vegetarian athletes may particularly benefit from supplementation. This product is suitable for competitive athletes , as it is NSF Certified for Sport , ensuring it is free of banned substances for sport.

It's higher in sodium, with milligrams per one scoop serving, making it a good choice for athletes or those exercising for prolonged periods with fluid loss through sweat.

It also contains smaller amounts of potassium, chloride, calcium, and magnesium, as well as zinc and B vitamins. Additionally, it contains taurine , an amino acid that may improve exercise output, muscle recovery, and electrolyte balance—however, the research on using taurine supplements to improve hydration and athletic performance is limited.

It is sweetened with stevia and contains less than 1 gram of added sugar. It only contains 5 grams of carbohydrates , so it is not intended to replenish energy stores.

We like that it dissolves well in water with a smooth texture that is pleasant to drink. Competitive athletes or those looking for a third-party tested product with higher amounts of sodium and B vitamins.

The flavor of this product is definitely geared towards those like citrus, particularly lime. 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.

For competitive athletes, opt for a third-party tested product like Precision Hydration Electrolyte Drink Mix , to avoid potential contamination of banned substances. While not a top pick for any category, we also tested these electrolyte drinks and think they are still worth highlighting:.

Our team works hard to be transparent about why we recommend certain supplements. We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest-quality products. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.

You can read more about our dietary supplement methodology here. In addition to our research, we tested 24 of the top sports drinks in the Verywell Testing Lab , preparing and serving them as directed by the manufacturer.

When testing, we evaluated each product for the following six critical criteria:. Sports drinks vary in their degree of testing and regulation. The FDA does not review dietary supplements for safety and effectiveness before they go to market. This includes electrolyte supplements in the form of drops, powders, capsules, and tablets, so choosing a quality product from a trusted brand is important.

Note that bottled drinks are considered beverages, and are therefore subject to the FDA's food and beverage regulation.

If you are a competitive athlete, you may want to choose products that are third-party tested for substances banned in sport like Informed Sport Certified or NSF Certified for Sport , or opt for an FDA regulated bottled, ready-to-drink beverage.

Sports drinks come in various forms, including ready-made drinks, powders, and dissolvable tablets. Consider the type of exercise you will be doing, and what form will be most convenient for you. It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know the ingredients and how much of each one is included, relative to the recommended daily value of that ingredient.

Please take the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you may be taking. Sports drinks typically contain water, electrolytes, and carbohydrates.

This formulation is meant to provide you with fuel, delay fatigue during exercise, prevent dehydration, and replenish electrolyte losses. 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? While sports drinks have always been targeted at athletes and sporting events, they can also help during times of sickness, especially if you are experiencing moderate to severe diarrhea or vomiting.

If you are sick with a stomach bug, take a few sips of your favorite sports drink every hour to help with hydration. Sports drinks should not be consumed daily, as they contain high levels of salt and sugar.

This can be especially detrimental to those with certain health conditions like diabetes, high blood pressure, or heart disease.

If you need help with a plan to stay hydrated with your doctor to determine the best beverages for you. If you or a loved one is experiencing severe symptoms of dehydration, we encourage you to stop into Getwell Urgent Care for further evaluation, diagnosis, and treatment today.

For some, rehydrating is not enough to stop symptoms; medical attention for dehydration may be needed right now. Our urgent care facility in Southaven is open seven days a week with no appointments required. Simply walk in and get the care you need now.

Blog: Health News from Getwell Urgent Care. First, What Is Dehydration?