Sports Drinks
Water Generally Best
While drinking water is generally best for remaining hydrated, when engaging in prolonged exercise or physical exertion, a sports drink may be preferred to help replace electrolytes and carbohydrates.
What Sports Drinks Contain
Sports Drink Composition
Sports drinks (carbohydrate-electrolyte beverages designed to hydrate) generally contain a mixture of:
- Carbohydrates
- Sodium
- Potassium
…which have been shown to improve exercise performance.
Caffeine
Caffeine Hydration
Caffeine does not hydrate.
Where Caffeine Is Found
Caffeine is a stimulant present in:
- Coffee, tea
- Soda, energy drinks
- Dietary supplements
- Over-the-counter medications
- Some foods
Moderate Caffeine Benefits
Moderate Caffeine
Caffeine used in moderation has been shown to improve cognitive performance in individuals.
Coffee Caffeine Math
A cup of coffee typically has 100 milligrams of caffeine.
Caffeine Intoxication Risk
Acidic Nature
Caffeine is of an acidic nature and can be harmful if consumed in high doses.
Caffeine Intoxication Threshold
Consuming large doses of caffeine — roughly 400-500 milligrams at one time — can result in a serious condition known as "caffeine intoxication".
Caffeine Intoxication Symptoms
Symptoms can include:
- Nausea
- Vomiting
- Agitation
- Nervousness
- Headache
- Electrolyte imbalances
- Worse life-threatening symptoms
Energy Drinks
Energy Drinks Don't Hydrate
Energy drinks are not meant to hydrate.
Inconsistent Performance Effect
The effect of energy drinks on athletic performance is inconsistent.
Energy Drink Stimulants
One thing you will find with energy drinks are warnings due to the use of stimulants:
- Caffeine
- Green tea extract
- Guarana seed extract
- Yerba mate
- Acacia rigidula
- Taurine
- Ginseng
- Other proprietary energy boost blends
Proprietary Blend Risks
Untested Ingredients
Proprietary blends can contain novel, untested ingredients, along with botanicals, amino acids, proteins, peptides, or extracts.
Excessive Vitamin Risk
Vitamins and minerals may be added, leading to excessive intakes.
Safest Approach
Avoid Energy Supplements
The safest solution for hydration is to:
- Avoid energy supplements
- Learn more about electrolytes and carbohydrate fueling strategies to decide which sport drink (not energy drink) is the best choice
Alcohol
Alcohol Doesn't Hydrate
Alcohol does not hydrate.
Daily Alcohol Limits
Dietary Guidelines Alcohol Limits.
- Women — one drink per day
- Men — two drinks per day
Standard Serving Sizes
- Beer — 12 ounces
- Wine — 5 ounces
- 80 proof distilled spirits — 1.5 ounces
Alcohol Calorie Math
150 Calories Average
The average serving of alcohol generally has about 150 calories and can be a significant contributor to caloric consumption in the diet, with no nutritional value.
Good Judgment Required
Always exercise good judgment when consuming alcohol, whether or not otherwise restricted by public law or military directive.
Alcohol Health Risks
Alcohol may lead to:
- Excess weight gain
- Increased risk for chronic diseases
- Osteoporosis
- Stress injuries
- Impaired short- and long-term cognitive function
Excessive Drinking Risks
Drinking excessive amounts of alcohol can be harmful and may increase the risk for:
- High blood pressure
- Liver cirrhosis
- Several forms of cancer