Sara is an associate editor at PopSci where she writes about everything from vaccine hesitancy to extreme animal sex. Contact the author here. Although the final decision is usually yours, getting their buy-in is important. Kids are getting COVID pricks, people are getting out their passports, and vaccination requirements are working. Sign up to receive Popular Science's emails and get the highlights. Low- and no-calorie sweeteners can help with weight-loss efforts , but the potential long-term consequences may not be worth it.
Also, some research paradoxically shows that artificial sweeteners can actually sabotage weight loss efforts in the long-term. Some artificial sweeteners are also known to contribute to digestive issues , such as bloat and diarrhea , though not in all people. If you experience digestive distress with sugar alcohols such as erythritol, maltitol or xylitol or sugar alternatives such as aspartame, sucralose or saccharin , low- and zero-calorie sports drinks might exacerbate your symptoms. Look for the "zero" versions of sports drinks if you're trying to cut calories, sugar and sodium.
Sometimes, sports drinks can offer benefits in excess of pure fluid replacement. For example, a sports drink can help when:. Another situation that may require sports drinks but more likely an IV of electrolytes is water intoxication. Water intoxication occurs when you lose too many electrolytes and replenish fluids with water alone. This can dilute your blood sodium levels and cause too much fluid to enter your cells, causing them to swell.
While very rare, water intoxication can be serious and even fatal. There are also other, nonphysiological reasons why sports drinks can be beneficial. For many people, flavored sports drinks are more palatable than plain water or other beverages , and can help them stay sufficiently hydrated. If a Gatorade a day helps you get the amount of fluid you need, then by all means, don't deny yourself hydration.
The American College of Sports Medicine says beverage carbohydrate concentrations greater than 8 percent will slow down gastric emptying time. The standard ounce bottle of Gatorade provides 35 grams of carbohydrate and represents a fluid amount that can be comfortably consumed during one hour of physical activity. Fruit juices, lemonade and other sugar-sweetened drinks often have a carbohydrate concentration greater than 10 percent. He is also a board-certified specialist in sports dietetics.
The Importance of Electrolytes in the Human Body for Share on Facebook. Fluid Maintaining fluid balance in physically active people is an ongoing challenge. At this time, the FDA stands by the safety of the ingredient and approves its use in food. Both of these low and no-sugar product lines provide the same electrolyte re-fueling without the added calories and can be a happy middle ground for those that want an endurance boost without all the sugar.
For other uses, such as most short workouts and for everyday drinking, water is truly your best bet for staying hydrated. Get nutrition tips and advice to make healthy eating easier. Potera C. Diet and nutrition: The artificial food dye blues. Environ Health Perspect. Color Additives Questions and Answers for Consumers. Food and Drug Administration.
Updated January 4, Sugar-sweetened beverages, obesity, type 2 diabetes mellitus, and cardiovascular disease risk. Adolescent consumption of sports drinks.
The association between artificial sweeteners and obesity. Curr Gastroenterol Rep. Health Effects of Sugary Drinks.
Boston Public Health Commission. Sports Drinks. Harvard T. Chan School of Public Health. Association of sports drinks with weight gain among adolescents and young adults. Obesity , 22 10 , pp. Story M, Klein L. Consumption of Sports Drinks by Children and Adolescents. An Issue Brief. Healthy Eating Research. Published June Food additives and child health.
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