Sugar-Speedo Tips: Sweetened Beverages...Helpful or Harmful?

By Kathleen Woolf, PhD, RD

Water is one of the most important nutrients for swimmers and other athletes.  And even though swimmers spend their workouts surrounded by water, they are at an increased risk of dehydration.  Workouts conducted during high temperatures and humidity can further increase fluid needs.   Both water and sports drinks are important components of training programs.  Unlike water, a sports drink can provide fluids, fuel and electrolytes to your working muscles. Is one better than the other for a swimmer to use?
 
One big worry is that kids/teens are consuming too many sugar-sweetened beverages, including soda, fruit-flavored drinks and sports drinks. Rather than satisfying thirst with plain old water, many people are replenishing their fluids with these sugar-sweetened beverages. Soda and fruit-flavored drinks contain large amounts of sugar and/or high fructose corn syrup, potentially leading to weight gain and dental cavities. Although sports drinks don’t have as much sugar as soda, they do add additional sugar and other sweeteners to the day. Several states have banned the sale of soda from school vending machines and cafeterias and are now focusing their attention on sports drinks and other sugar-sweetened beverages.
 
Some kids/teens are selecting sports drinks as a healthier alternative to soda. Sports drinks are being consumed throughout the day, not just during exercise. Kids who are engaging in ANY type of physical activity have been led to believe that they need sports drinks. Many young athletes could actually re-hydrate sufficiently with water. 
 
Here are some tips to help stay hydrated with the best fluid sources: 

• Use sports drinks appropriately during practice and competition. Re-hydrate with water during exercise/practice lasting less than 60 minutes. Use a sports drink when exercise/practice lasts more than an hour.
• Drink water before and after practices and competition.
• Because many kids/teens are not consuming enough water, drink water throughout the day and at mealtimes and snacks.

A water bottle may be the most important tool for success. Use it often to stay well hydrated both inside and outside of the pool.