You lose some important nutrients through sweat. These include sodium, water, and carbohydrates. Sports drinks are formulated to meet the nutrient requirements.
The multibillion dollar sports drink industry has evolved since Lucozade’s debut back in 1927. Today many sports drinks offer added functionality, reduced sugar and clean label formulations.
Hydration
A sports drink is designed to help hydrate, provide fuel and replace electrolytes lost during intense exercise. It usually contains water, sugar, sodium and potassium. It can also contain other components like vitamins, herbs or protein.
All sports drinks contain sodium, a mineral that helps the body retain water. Some sports drinks contain extra potassium, another important mineral that supports hydration and muscle contractions.
Carbohydrates, which are the body’s main energy source during exercise contain between 2 and 19 grams per 8 ounces. The carbohydrate content of a sports beverage can delay fatigue during exercise, and increase endurance.
In addition to hydrating and providing energy, a sports drink is intended to replace the electrolytes lost during exercise, including sodium, calcium and magnesium. These nutrients are lost through sweating and must be replenished to maintain hydration and performance.
It is recommended that the majority of people follow a balanced diet to ensure they receive enough nutrients. People who are very active or sweat a lot should also have a nutrition and hydration program in consultation with a qualified healthcare provider.
Electrolytes
The shelves of grocery stores are stocked with a variety of neon-colored electrolyte and sports drinks that promote better physical performance, faster recovery from workouts, and less fatigue.
During intense exercise, the body loses electrolytes via sweat. To replace these electrolytes, the drink should contain a combination of carbohydrates and sodium. To promote hydration, it is important that the drink can be easily absorbed by the proximal small intestinal tract. A good sports drink should be isotonic (or hypertonic), meaning that the concentration of sugar and salt is similar to what is found in the human body.
In addition to sodium, which drives the thirst mechanism, a sports drink should contain potassium and possibly calcium. These electrolytes help maintain fluid balance and prevent muscle cramping. In addition, potassium promotes cellular uptake of carbohydrate and can assist with the conversion of carbohydrate to glucose for energy.
Sodium bicarbonate, another common ingredient found in sports drinks helps to regulate pH levels while exercising. This is because exercise can lead to a buildup in lactic acids, which can lower the pH. The addition of sodium bisulfate reduces the negative effects that lactic acid has on enzyme activity, and prevents dehydration by preventing excess hydrogen ions entering skeletal muscle.
Some sports drinks contain supplemental vitamins and mineral supplements, such as vitamin E or C. These nutrients, antioxidants, have been shown to reduce oxidative damage from exercise.
Aside from the major ingredients, sports drinks must be prepared and bottled to ensure an ideal formulation. They must be filtered and treated so that they are free of any contaminants, including microorganisms such as bacteria, protozoa, mold and viruses. The final drink is pasteurized in order to destroy any unwanted organisms. The preparation process is typically carried out in a dedicated, sterile room that is well ventilated.
Carbohydrates
Carbohydrates are essential for the energy of working muscles, and they also help in the transport of nutrients. The amount of carbohydrate in a sports drink should be sufficient to fuel exercise, but not so much that it causes stomach problems or overly stimulates thirst. Most commercial sports drinks contain a concentration of carbohydrates between 4- and 6% by weight/volume. Concentrations of carbohydrate greater than 6% could decrease fluid absorption or lead to dehydration.
Most sports drinks contain sodium as a key ingredient to help hydrate and improve performance. Sodium enhances the physiological response to exercise, improves taste and encourages voluntary fluid intake. The sodium levels in sports drinks range from 10-30mmol/l.
In addition to sodium and other preservatives, sports drinks also contain a variety flavorings. Some of these ingredients are naturally occurring, such as citric acid (a weak organic acid produced by fungi such as Aspergillus niger when they are fed on sucrose) and natural fruit flavors. Many popular sports drinks contain citric acid, a preservative that has a fruity and light taste.
Most of the remaining components of a sports drink are manufactured using chemical and/or biochemical synthesis. This process takes place in stainless steel tanks with mechanical agitators. The process is regulated and ensures that the end product meets quality and sanitation standards. The liquid concentrate is then blended with a small amount of water to produce the final, ready-to-drink beverage.
Flavor
The flavoring of sports drinks is one of the main things that sets them apart from water. The taste of these beverages encourages consumers to drink them, especially those who are potentially at risk of dehydration. They are generally less sweet compared to other drinks which makes them more appealing for those who want their energy levels to be maintained during exercise.
Citrus is used to flavor most commercially produced sports beverages. Citrus fruits are rich in citric acid, which is used as a natural preservative and to add a slightly tart flavor to the drinks. The flavoring is made by using cultures of Aspergillus Niiger to produce the citric acid. This is then extracted by boiling and diluting the fruit juices. The flavors are mainly created from liquids, but powdered spray-dried flavors are also available for home preparation of sports drinks.
Water is still the best beverage to hydrate yourself during and after an exercise. Many people find it hard to consume enough water when exercising, though, which is why sports drinks are a popular choice for some. The formula is the key to a successful sport drink. It must stimulate fluid absorption, provide carbohydrates for energy, enhance physiological response and speed up rehydration. The ideal sports drink should also be isotonic, meaning it has the same concentration of osmolytes as the body’s fluids. In addition, it should have a pleasant taste and a good mouthfeel. This is a challenge because people tend to prefer foods and drinks that have the same taste as those they enjoy eating or drinking in their everyday lives.