All of us should know that it is important to stay hydrated. I’ve always taken water with me to the gym, but lately when I look around I see a rainbow of different beverages! So that got me thinking: with all of the new “sport” beverages out there how do we decide what to pick?
Water is always a popular pick for athletes and gym-goers. But if you don’t like plain water, there are other choices. Here are several of the options currently out in the market.
Flavored waters. Because the number one goal is hydration, go ahead and drink the flavored waters. The American College of Sports Medicine recommends consuming flavored beverages when fluids are lost during and after exercise. These sports drinks can help replace electrolytes and minerals that are lost through sweat. However, these drinks are often full of calories, carbohydrates and sugar so only drink them if you are exercising for 90 minutes or more. If you are exercising for an hour or less, water is probably your best choice.
Vitamin enhanced waters. Several new beverages on the market now are flavored waters with vitamins in them. The America Diabetic Association and ACSM both agree that if you are able to get your vitamins from a variety of foods you do not need to drink the vitamin enhanced water. If you choose to drink these beverages keep in mind they often include calories so you might want to add on a few more minutes to your exercise routine.
Energy drinks. Another kind of drink has made its way onto gym and health club floors. Energy drinks are the latest rage because they are believed to give an that extra push during a workout. These drinks often contain a significant amount of sugar and calories. However, there are also varieties available in sugar-free flavors. The element that gives consumers the “jolt” is the caffeine content. While there is evidence that caffeine can improve alertness, stamina and endurance, it is best taken in small doses. Some associations have even banned the consumption of excessively high caffeine levels. If you do decide to consume these drinks, pay attention to how your body reacts. If you are too jittery or anxious, it may be a good idea to cut back.
To help you choose your fitness drink of choice, here is a breakdown of calories and ingredients. (Nutrition information based on an 8 oz. serving)
Gatorade: 50 calories, 14 grams of sugar, 110 mg sodium, caffeine free.
Propel Fitness Water: 10 calories, 2 grams of sugar, 35 mg sodium, caffeine free.
Red Bull: 110 calories, 27 grams of sugar, 200 mg sodium, contains caffeine, taurine, and glucuronolactone.
Sugar-free Red Bull: 10 calories, 0 grams of sugar.
Rock Star: 140 calories, 31 grams of sugar, 125 mg sodium, 80 mg caffeine. Also contains taurine, ginkgo biloba leaf extract, guarana seed extract, inositol, L-carnitine, Panex ginseng extract, milk thistle extract.
Sugar-free Rock Star: 10 calories and 9 grams of sugar.
Sobe, Energy Citrus Flavor: 120 calories, 31 grams of sugar, 15 mg sodium, contains caffeine. Also contains guarana, panax ginseng, and taurine.
Sugar-free Tab Energy: 5 calories, 0 grams sugar (contains sucralose or Splenda), 110 mg sodium, contains caffeine. Also includes ginseng extract, guarana extract.
Glaceau Vitamin Water-Energy: 50 calories, 13 grams sugar, 0 mg sodium, 50 mg caffeine.
Source: WebMD