What’s in Your Child’s Sports Drinks?
It’s spring and you know what that means. Sports season is amping up along with the warmer weather. Sports recovery drinks like Powerade and Gatorades are very popular this time of year, but are we providing our children with the best recovery ingredients?
In this article, I’d like to help you learn how to look at nutrition labels and the list of ingredients provided on all sports drinks. I’d also like to provide you with some examples of better options of “electrolyte” or “hydration” drinks. 
Most popular sports drinks typically contain water, sugars (such as sucrose or glucose), electrolytes (like sodium and potassium), citric acid (for flavoring and acidity), and sometimes artificial flavors and colors. Some may also include vitamins or caffeine for added energy.
Although the electrolytes, vitamins and possibly even the caffeine (depending on the child’s age) are great additives in a recovery drink, we should pay attention to how much sugar is being added. Too much sugar after spending an hour or more in the heat and sweating can actually cause more dehydration. Your child may also experience a “crash” shortly after consumption of most popular sports recovery drinks due to first the spike in blood sugar then the fall of blood sugar levels. This will leave them feeling tired and sluggish instead or refueled and energized. Also, you may remember from previous articles that the daily recommended dose of sugars for adolescents is 25g/day. This 12oz drink alone has 21g of added sugar making up most of the carbs in this drink. Refer back to the list of ingredients found in one of the most popular sports drinks. Notice that sugar is the second ingredient listed. That means it has the second highest amount in this product with water being number one. Instead, look for ingredients such as potassium or sodium to replenish proper fluid balance and vitamins such as C and E to help reduce inflammation and B vitamins to help replenish energy. You may also find on the listed ingredients Sucralose which is an artificial sweetener that still provides the drink with sweetness. In my opinion, its only benefit is that it won’t cause the spike in blood sugar like I previously discussed. You’ll find ingredients such as these on drinks like Gatorade Zero, Propel Zero, & Powerade Zero.
As far as electrolyte drinks, I recommend Body Armor Lyte because it’s full of vitamins, potassium, sodium, uses coconut water (great for rehydration) & stevia leaf extract for some of the sweetener, and contains zero food dyes and zero sugar. It is a caffeine free option.
My number one recommendation, though…water and citrus fruits. Citrus fruits such as oranges and grapefruit are a good source of carbs that contain potassium and are full of vitamins that will help replenish energy stores and help reduce muscle inflammation.
Our kids are active. Let’s help them feel their best while doing what they love.
