The Truth About Sports Drinks: Are They Helping or Hurting You?
Walk into any gym, sporting event, or convenience store, and you’ll see an array of brightly colored sports drinks promising to refuel, rehydrate, and enhance performance. But are they actually beneficial, or are they just another source of unnecessary sugar? Let’s break down what sports drinks do, who actually needs them, healthier alternatives to consider, and the marketing tactics that convince people they’re essential.
Sports drinks first gained popularity in the 1960s with the creation of Gatorade, which was originally developed for the University of Florida’s football team to help players stay hydrated and maintain energy levels during intense practices in the heat. The drink quickly gained traction in the sports world, and soon, other brands followed, leading to a billion-dollar industry that now markets to everyone—from elite athletes to casual gym-goers. Clever marketing, endorsements from professional athletes, and the idea that these drinks enhance performance have led many people to believe they’re necessary for any type of exercise. However, most of the time, they’re not.
What Are Sports Drinks For?
Sports drinks are designed to replenish fluids, electrolytes, and carbohydrates lost during prolonged or intense physical activity. They typically contain:
Electrolytes (sodium, potassium, magnesium, calcium): Help maintain fluid balance and prevent dehydration.
Carbohydrates (usually sugar): Provide quick energy for endurance exercise.
Fluids: Help with rehydration, especially after sweating heavily.
While these benefits sound great, most people drinking sports drinks don’t actually need them. Unless you’re engaging in high-intensity exercise for over an hour, your body can typically recover just fine with water and whole foods.
Why is this the case?
During exercise, your body relies on stored glycogen (the stored form of carbohydrates in muscles and the liver) as its primary fuel source. Research has shown that for workouts lasting less than 60 minutes, glycogen stores remain sufficient to sustain performance without the need for additional carbohydrates. A study published in the International Journal of Sport Nutrition and Exercise Metabolism found that carbohydrate consumption during exercise does not enhance performance for workouts shorter than an hour because muscle glycogen stores are not significantly depleted within that time frame.
Additionally, fluid and electrolyte losses through sweat vary greatly between individuals and depend on factors like temperature, humidity, and exercise intensity. However, for most people engaging in moderate-intensity workouts indoors or for short durations, water alone is sufficient to maintain hydration. According to a 2015 review in Sports Medicine, electrolyte imbalances that would require sports drinks only occur when athletes sweat excessively over prolonged periods, particularly in hot conditions.
What Happens in the Body During Shorter Workouts?
Glycogen Stores Stay Sufficient
The body stores 300-500g of glycogen, which is enough for 1-2 hours of moderate-to-intense activity.
A study from the Journal of Applied Physiology found that high-intensity exercise for 30-60 minutes only depletes glycogen stores by about 30-40%, meaning you still have plenty left post-workout.
Blood Sugar Levels Remain Stable
Short-duration workouts do not significantly lower blood glucose levels.
Research in Exercise and Sport Sciences Reviews states that unless exercise exceeds 90 minutes, the body efficiently regulates blood sugar without the need for added carbohydrates from sports drinks.
Electrolyte Loss is Minimal
Most people do not sweat enough during a 45-minute gym session to require added electrolytes.
The American College of Sports Medicine recommends electrolyte replenishment only when exercise lasts longer than an hour or in extreme heat.
Water is Enough for Hydration
A study from Nutrients (2019) found that water is just as effective as sports drinks for hydration in workouts lasting under an hour, as electrolyte losses are minimal.
When Do You Actually Need a Sports Drink?
Sports drinks become useful when:
✅ Exercise lasts longer than 60-90 minutes (e.g., marathon training, cycling, high-intensity sports).
✅ You’re training in hot, humid environments and sweating excessively.
✅ You have multiple high-intensity training sessions in a day and need to rapidly replenish glycogen.
For everyone else—including those lifting weights for an hour or jogging a few times per week—water and a balanced post-workout meal are more than enough. If you feel like you need an energy boost, opt for whole foods like a banana, yogurt, or a small protein-rich snack instead of reaching for a sugar-filled sports drink.
Who Should Drink Sports Drinks?
Sports drinks can be beneficial if you:
Participate in endurance sports like marathon running, cycling, or long-distance swimming.
Perform intense training sessions lasting longer than 60 minutes, especially in hot conditions.
Sweat excessively and need to replenish lost electrolytes.
Studies indicate that endurance athletes benefit most from sports drinks. For example, a 2010 study published in the European Journal of Applied Physiology found that adolescent team sport players improved performance during 90-minute high-intensity shuttle running drills when consuming a 6% carbohydrate-electrolyte drink. The study demonstrated that prolonged, intermittent exercise at high intensity, such as soccer or basketball, can lead to performance benefits from sports drinks—but only after extended activity. (pure.ed.ac.uk)
Another study published in Medicine & Science in Sports & Exercise examined endurance athletes completing two to three hours of continuous high-intensity cycling in hot conditions. It found that carbohydrate-electrolyte drinks helped maintain hydration and performance better than water alone. This suggests that unless you are training for an extended period—typically over 90 minutes—sports drinks provide little benefit. (ajcn.nutrition.org)
In both studies, the exercise duration was well beyond an hour, reinforcing the idea that most gym workouts or short runs don’t deplete glycogen or electrolytes enough to require a sports drink.
If you’re lifting weights for an hour, taking a yoga class, or going for a casual jog, water is all you need to stay hydrated.
Do You Need a Sports Drink for a One-Hour Gym Workout?
Many people believe they need a sports drink after a short gym workout, but science says otherwise. Weightlifting for an hour or exercising 2-3 times a week does not deplete glycogen stores or electrolytes enough to require a sugary sports drink. Research from the International Journal of Sport Nutrition and Exercise Metabolism states that only workouts lasting over 90 minutes, particularly endurance-based activities, may require carbohydrate replenishment during exercise.
If you feel like you need an energy boost before or after a workout, consider:
A banana – Provides natural sugars, potassium, and easy-to-digest carbs.
Greek yogurt with berries – A great mix of protein and carbohydrates.
Water with a pinch of salt and lemon – Helps with hydration without excess sugar.
A protein shake (if post-workout nutrition is needed) – Supports muscle recovery.
The Problem With Most Sports Drinks
Many sports drinks contain as much sugar as soda. The added sugar may provide quick energy, but it also leads to unnecessary calorie consumption, blood sugar spikes, and crashes. If weight loss is your goal, these extra liquid calories will work against you.
Some popular sports drinks and their sugar content per 500mL (about 16 oz):
Gatorade (regular): 30g of sugar
Powerade (regular): 34g of sugar
BodyArmor (regular): 21g of sugar
Vitamin Water (varies by flavor): 27g of sugar
Compare this to a can of Coke, which contains 39g of sugar. Not much of a difference, right?
A study published in the British Medical Journal found that frequent consumption of sugary drinks, including sports drinks, was linked to weight gain and increased risk of type 2 diabetes. Even among athletes, excess sugar intake can contribute to metabolic issues over time.
How Gatorade Can Impact Your Weight Loss Goals
Let’s break down the numbers:
One 500mL bottle of Gatorade contains 30g of sugar and about 140 calories.
To lose 10 pounds, you need a calorie deficit of approximately 35,000 calories.
Drinking two Gatorades per workout (280 calories) three times per week adds up to 3,360 extra calories per month, which equals roughly one pound of fat gain per month.
Over a year, this could contribute to 12+ pounds of extra weight, just from sports drinks alone!
The American Heart Association recommends no more than 36g of added sugar per day for men and 25g for women—one Gatorade already exceeds the daily limit for women and nearly hits it for men.
By swapping sports drinks for water or lower-calorie options, you can significantly reduce your calorie intake and make weight loss much easier.
How Liquid Calories Sabotage Your Goals
Liquid calories from sports drinks, sodas, and sweetened coffees add up fast without making you feel full. Unlike solid food, drinks don’t trigger the same satiety signals, meaning you’re more likely to consume extra calories without realizing it.
For example:
Drinking one bottle of Gatorade (140 calories) every day for a month adds up to 4,200 extra calories, which is over 1 pound of fat if not burned off.
Drinking two bottles per day (280 calories) results in 8,400 extra calories, or nearly 2.5 pounds of fat gained per month—without changing anything else in your diet!
Choosing a daily soda can add 10+ pounds of fat per year!
If fat loss is your goal, cutting out sugary drinks is one of the easiest ways to reduce calorie intake.
Better Alternatives to Sports Drinks
Instead of reaching for a sugar-laden sports drink, try these alternatives:
Water with a pinch of salt and lemon – Replenishes electrolytes naturally. (Example: Try adding Himalayan pink salt and fresh lemon juice to a glass of filtered water for a simple homemade electrolyte boost.)
Coconut water (unsweetened) – Contains natural electrolytes with less sugar. (Examples: Harmless Harvest, Vita Coco (unsweetened), Zico, Real Coco, or C2O.)
Herbal teas or flavored water – Add fresh fruit for a natural boost of flavor. (Examples: Pique Tea (organic herbal teas), Celestial Seasonings Herbal Tea, or infuse your own water with cucumber, berries, or citrus.)
BCAA (branched-chain amino acids) drinks (unsweetened) – Good for muscle recovery without excess sugar. (Examples: Xtend BCAA (zero sugar), Optimum Nutrition Amino Energy (unsweetened), Transparent Labs BCAA, or Thorne Amino Complex.)
Sports drinks are useful in specific situations, but for the average gym-goer or weekend warrior, they’re just another source of unnecessary sugar and calories. If you’re serious about weight loss or overall health, prioritize water and whole foods over sugary drinks. Remember, small changes like cutting out liquid calories can make a massive impact on your progress!
Next time you reach for a sports drink, ask yourself—do you really need it, or is water enough?
Hope that helps,
Happy Exercising!
Robyn
References
https://pmc.ncbi.nlm.nih.gov/articles/PMC10346316/
https://pmc.ncbi.nlm.nih.gov/articles/PMC6213308/