If you really don't want to read this article, at least just do yourself a favor and watch this Gatorade commercial. It does a good job of highlighting at least one of my points.
This post is going to consist of a abstract look at sport beverages, what they're good for, along with some downsides for each. All three of these beverages plays a role for athletes; timing is what's key here.
Water
The standard. It does a great job of re-hydrating the system. We all know we lose water through sweat and that even a 2% sweat loss will effect performance level. So it's simple: drink liquids in order to keep performance high. Quick nutrition tip? Cold water can help curb appetite and it takes energy through burning calories to heat it up. Both these concepts can help in weight loss. On the flip side, cold water during a game is really only used for body temperature regulation, otherwise it can lead to an acidic response from the stomach.
Pros: super cheap, water fountains are everywhere, easy to drink (tasteless), no refrigeration needed
Cons: no fuel (literally its just water), no electrolytes
Gatorade (original)
Just like Peyton Manning just said above, gotta have some sweat. This beverage is meant for fueling during events, especially long events. It's true that Gatorade helps replace what you sweat out, that being electrolytes. Careful, electrolytes is just a fancy word for the salts you sweat out. Magnesium, Sodium, Potassium, Calcium...these are all other words for electrolytes too. What I appreciate with sport drinks like Gatorade is actually the sugar content. For drinks like this, sugar is not the enemy. This sugar goes right into the bloodstream quickly and is immediately available for use in exercise and competition. This can help elongate endurance and energy level. So pick this beverage when needing more energy in the middle of activity or in preparation for the next event shortly after the first. For those looking to drop some pounds, choose the low calorie or Propel versions to save the calories.
Pros: quick energy boost to sustain performance, electrolytes, flavors
Cons: expensive (relatively), sugary (only needed during exercise), no protein
Milk
Ah yes...one of my favorites. I've preached it before, this beverage was made for athletes. It's got protein, carbohydrate, calcium, potassium, vitamin D, B vitamins, and more! I love that it has all these great nutrients and it is naturally in this liquid form. The natural ratio of 3:1 carbohydrate:protein in milk makes it a perfect recovery beverage. Athletes need more than protein post work out, they need the fuel to, and that should come from carbohydrate. I see too many people buying whey protein mixing it with plain water...just buy milk! Cheaper, way tastier, plus a lot of other good stuff. Here's an easy one; pick skim, 1%, 2%, whole, or flavored depending on what your goals are! More skim for weight loss, more fat for those looking to increase calories. I know it's fat, but it's well balanced fat meant for athletes, not for big guts.
Pros: inexpensive (relatively), easy to drink, awesome balance of nutrients and vitamins/minerals, flavors, variety to choose from
Cons: needs refrigeration, gassy (lactose intolerant peoples), spoils, allergies
Coffee
Finally, real quick, I think coffee (or maybe I should just say caffeine) can be a great beverage for athletes. Lots of drink powders sold to work out fanatics that brag about increasing power and endurance and energy. Typically these powders have a lot of caffeine in them too. I challenge those who do these powders to just try doing a shot or two of espresso coffee before working out. You'll feel great. Obviously be careful with level of caffeine consumed, it can be considering doping in some sports. As a side note, don't be afraid that it will dehydrate you or make you need to use the bathroom. I takes a lot of caffeine to dehydrate you, like 4 cups of coffee.
Pros: energy boost with no calories, so many flavors, mostly available in coffee shops
Cons: typically expensive, tolerance level can lead to no effect, caffeine crash, must be prepared
In review, water for re-hydration alone, Gatorade for mid-game or practice needs, milk for recovery, and coffee for a nice natural boost in alertness and energy. Hopefully now it is easier to pick the beverage perfect for the situation. Happy drinking.
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