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Beverages for Sports Performance
By Judith Riddle
The sports drinks category has come a long way. Product innovations constantly are being introduced to cater to athletes and physically active individuals striving for improved health and fitness, greater hydration, and peak performance.
The global sports drinks market, which was worth $26 billion in 2020, is projected to grow to $36 billion by 2028.1 Product debuts include sports drinks specifically marketed to women, isotonics, hydration powders, and those fortified with branched-chain amino acids (BCAAs), giving athletes and nonathletes alike multiple options from which to choose. This article discusses these new product innovations that are taking the sports drinks category by storm.
Sports Drinks for Women
Due to the increasing numbers of females participating in noncollegiate and collegiate sports, companies are developing sports drinks formulated specifically for women. Since 1972, there has been a 990% increase in young women playing high school sports and a 545% increase in women playing college sports.2
When comparing ingredients of sports drinks for women with those for men, there may be slight differences in the amounts of sodium, vitamins, and minerals. Osmo Nutrition makes a powdered hydration product for women specially formulated to compensate for hormonal fluctuations that can impact hydration and hinder performance throughout the menstrual cycle. The product, called Osmo Active Hydration Optimized for Women, is said to include an “optimal ratio of sucrose, glucose, and electrolytes to replace body water and power you through a workout” while providing hydration, and “improving endurance and power while lessening cramping and fatigue” throughout the menstrual cycle. Further research is needed to understand the impact of the menstrual cycle on fluid retention.
Currently, there aren’t many hydration-specific products for women on the market. Most sold online are multipurpose and contain an array of multivitamins with electrolytes. ROOT’d sells Her Multi ($28.80 for 24 packets), an “electrolyte-infused multivitamin drink mix for women for hydration, beauty, and focus.” According to the company website, the product contains essential daily vitamins, electrolytes, probiotics, and organic ingredients.
Infinit sells two sports drinks for women called :GO FAR for Women Endurance Fuel ($3.25 for single-serve packets or $42.99 for 18-serving packs) and :SPEED for Women High-Intensity ($42.99). According to Infinit’s website, both products are “a lighter all-natural isotonic sports drink mix designed to fuel and hydrate female athletes through high-intensity efforts. Scientifically formulated with natural electrolytes and glucose for energy.”
Isotonics
Isotonic sports drinks have a similar water, salt, and carbohydrate concentration to human blood plasma. A source of carbohydrate that gives individuals energy as they workout, these sports drinks help replace the fluids and electrolytes lost through sweat.
An isotonic solution contains 40 to 80 g carbohydrate per liter. Isotonic sports drinks often are referred to as the “best of both worlds” because athletes and fitness enthusiasts can use them as a source of quick energy and hydration since they provide adequate amounts of sugar and electrolytes. It’s best to consume these drinks during prolonged and/or intensive exercise.3
Some of the most popular isotonic sports drinks on the market include Gatorade, Powerade ION4, Lucozade Sport, and High 5. These product lines and others are sold as ready-to-drink beverages, powders, and gels in a variety of flavors and price points at grocery stores, GNC, and The Vitamin Shoppe, as well as online.
Hydration Powders
These drink mixes, which are added to water to restore hydration, contain electrolytes, including sodium, potassium, chloride, magnesium, and phosphate, and often are sold in stick packs for people on the go. Some hydration powders contain essential vitamins. Others are marketed as vegan or keto-friendly, gluten-free, zero-calorie, non-GMO, low-carbohydrate, or sugar-free. The global electrolyte mixes market was $3.2 billion in 2020 and is expected to reach $9.7 billion by 2030.4
One purpose of hydration powders is to enable sports officials to make large quantities to serve sports teams during games. Another purpose is convenience, since people can put the stick packs in a handbag or duffle bag and head out the door. Typically, powders are hypotonic solutions, meaning they contain fewer carbohydrates. They rehydrate exercisers faster than water alone due to their high electrolyte content and often contain more electrolytes than traditional sports drinks—namely sodium.5 Sodium causes the body to retain more fluids, lowering the chance of dehydration, and triggers the body's thirst mechanism, which promotes more fluid intake.6
Some of the popular hydration powders on the market are Liquid IV Hydration Multiplier Electrolyte Powder, available in guava, acai berry, strawberry, lemon lime, and other flavors. The powder is sold in packs of 16, 32, 64, and 96, starting at $24.47.
SOS Hydration, available in berry, watermelon, mango, coconut, and other varieties, is sold in 10- and 20-stick packs (starting at $10.95) as well as in tubs and bottle packs.
Skratch Labs Sport Hydration Drink Mix, available in lemon and lime, strawberry lemonade, hot apple cider, summer peach, and other flavors, is sold in single servings for $1.95 and in 20- and 60-serving packs from $19.95 to $49.95.
Vitalyte Electrolyte Replacement Drink Mix, available in lemon, cool citrus, fruit punch, grape, and other varieties, is sold in single-serve sticks for $1.35, 40-serving pouches for $21.99, and 25 single-serving stick packs for $32.25.
Pedialyte sells Sport Powder Packs for around $11 and $40 for six- and 24-count packs, respectively, as well as Pedialyte Sport liters in fruit punch and lemon lime for around $5.49 (available at Amazon.com, Walmart, and Target).
BCAA-Fortified
To pique the interest of more athletes and fitness buffs, sports drinks companies are adding BCAAs to their formulations to boost athletic performance and aid in recovery. BCAAs, specifically leucine, isoleucine, and valine, serve as building blocks for protein and muscle. These three are essential for the human body, which can’t produce them on its own. BCAAs must be consumed through the diet.7
Research suggests BCAAs play a role in regulating blood sugar levels, reducing muscle fatigue, increasing muscle mass, and promoting weight loss, but more research is needed.7 Some experts question the validity of the research regarding the inconsistencies surrounding dietary intake. They say obtaining data on BCAAs during athletic performance is difficult when a variety of dietary factors are involved. BCAAs play a large role in boosting athletic performance, but if active individuals are eating a balanced diet, they should be getting enough without having to supplement. On the other hand, athletes who don’t get enough protein in their diets need to supplement with a protein powder, such as whey protein, which also contains a full amino acid profile, to cover their bases.
The company Beam sells Elevate Recovery Hydration + Collagen Mix, which contains electrolytes, BCAAs, and collagen peptides and is paleo and keto-friendly. For a one-time purchase on the company’s website, clients can buy 15 packets for $29.99.
Cellucor makes BCAA Sport Hydration Powder in a 30-serving tub for $19.99 for a one-time purchase and $13.99 for subscribers, and Alpha Amino EAA & BCAA Powder in a 30-serving container for $24.99 for a one-time purchase and $17.49 for subscribers.
Approved Science sells BCAA 2:1:1, a BCAA blend in pill form, for $49.95 for one bottle, $99.95 for a buy two bottles and get one free offer, and $139.80 for a buy three bottles and get three free offer.
Recommendations
As noted, the sports performance market is huge. New product introductions promise to provide vitamins, minerals, and electrolytes; boost energy and endurance; stabilize hormones; aid in recovery; and restore hydration quickly and efficiently. Due to the overwhelming product variety, clients may have a tough time figuring out which sports performance product to buy and in what form.
The International Marathon Medical Directors Association provides the following guidelines RDs should consider when counseling athletes and active clients on sports performance beverages and related products:
• If urine is clear to straw-colored before a race or workout, the client is well hydrated.
• Clients should consume a sports drink containing electrolytes and carbohydrates if their sporting event or workout lasts longer than 30 minutes.
• Drinking water with a sports drink decreases the beverage’s benefits.
• Clients should drink when they’re thirsty. They don’t have to constantly replenish fluids.
• Hydration needs of each individual may differ, but a general rule of thumb is to limit fluids to 4 to 6 oz every 20 minutes during workouts.
• Recommend clients seek immediate medical advice if they lose more than 2% of their body weight or gain any weight after running.8
— Judith Riddle is editor of Today’s Dietitian.
* Jim White, RDN, ACSM EX-P, owner of Jim White Fitness & Nutrition Studios, and founder of the nonprofit organization LIFT Fitness Foundation, in Virginia Beach, Virginia, contributed to this article.
References
1. Sports drink market size, share & COVID-19 impact analysis, by type (isotonic, hypotonic, and hypertonic), brand (Gatorade, Powerade, and others), packaging type (metal, PET/plastic, and glass), distribution channel (offline channel and online channel), and regional forecasts, 2021 – 2028. Fortune Business Insights website. https://www.fortunebusinessinsights.com/sports-drink-market-102083. Published May 2021. Accessed January 3, 2022.
2. Brooke-Marciniak BA, de Varona D. Amazing things happen when you give equal funding to women in sports. World Economic Forum website. https://www.weforum.org/agenda/2016/08/sustaining-the-olympic-legacy-women-sports-and-public-policy/. Published August 25, 2016. Accessed January 3, 2022.
3. Hespel P, Redegeld M. Which sports drink is best for you? 6d Sports Nutrition website. https://6dsportsnutrition.com/en/science/welke-sportdrank-past-het-best-bij-jou. Published September 9, 2019. Accessed January 3, 2022.
4. Electrolyte mixes market. Transparency Market Research website. https://www.transparencymarketresearch.com/electrolyte-mixes-market.html. Accessed January 3, 2022.
5. The best electrolyte powders for hydration and health. Rolling Stone website. https://www.rollingstone.com/product-recommendations/lifestyle/best-electrolyte-powder-974786/. Published September 13, 2021. Accessed January 3, 2022.
6. Stachenfeld NS. Acute effects of sodium ingestion on thirst and cardiovascular function. Curr Sports Med Rep. 2008;7(4 Suppl):S7-S13.
7. Petre A. BCAA benefits: a review of branched-chain amino acids. Healthline website. https://www.healthline.com/nutrition/bcaa. Updated July 30, 2021. Accessed January 3, 2022.
8. York Morris S. How to prevent an electrolyte imbalance. Healthline website. https://www.healthline.com/health/food-nutrition/how-to-prevent-an-electrolyte-imbalance. Updated March 8, 2019. Accessed January 3, 2022.