Not only has the consumer demand for nutritional supplements increased over the last several years, so has the consumption of energy, sports, and vitamin beverages that promote health, performance enhancement, and other such claims. But does the average American really need these in their daily diets?

Sports Drinks

Sports drinks, such as Gatorade, contain water, carbohydrates, and electrolytes that help replace these vital nutrients after an intense workout. Most Americans that workout at only moderate levels or for short periods of time, do not likely need anything more than plain water. Sports nutritionist Nancy Clark says, “The average person is not working out hard enough to need the rapid refueling these drinks offer.”

Still, some are put off by the taste of plain water and choose the flavoring of a sports drink thinking it may be a better choice than a soda. In some ways it is — no caffeine, for example. However, many are about equal to soft drinks in sugar and calories per serving, and sports drinks are higher in sodium.

Dentists are concerned about the overuse of sports drinks because the acidity may attack the tooth enamel and contribute to the erosion of teeth. Athletes are at an increased risk because during intense training, the body becomes dehydrated, producing less saliva. Saliva protects the teeth from harm. Drinking a sports drink could damage the exposed teeth and excessive drinking may cause irreversible damage.

Energy Drinks

Energy drinks, including the popular brand names Red Bull and Monster, are different from sports drinks in that they do typically contain caffeine. Caffeine is promoted among those who participate in athletics because it slows the onset of fatigue and increases alertness, focus, and reaction time. One serving of an energy drink usually provides about 80 milligrams of caffeine, compared to 65 to 200 milligrams in a cup of coffee, depending upon the type of coffee and preparation.

Energy drinks may also contain additional ingredients, such as taurine, and amino acid, and B-vitamins with a claim that they can also increase energy and fight fatigue. Most of the additives, however, are not in high enough amounts to produce any real benefit.

The National Federation of State High School Associations discourages the use of energy drinks for athletes as they may not provide the right amount of hydration (caffeine is a diuretic). Some of the side effects that can occur with excess use of energy drinks includes insomnia, nervousness, headache, and tachycardia (fast heart rate).

There are also several warnings released after a University of Florida research study found that those who combine energy drinks with alcohol (think Red Bull and vodka) are three times more likely to become intoxicated and four times more likely to attempt drunken driving. The combination of caffeine and alcohol may trick the brain into thinking that the person is sober when they are not.

Vitamin Waters

The newest addition to the beverage industry is probably water that is fortified with vitamins and flavorings. While it is not likely that these beverages are harmful, they really produce no additional benefit for the drinker. Most of these beverages are fortified in particular with the water-soluble vitamins — the B complex vitamins and vitamin C. Most Americans are not deficient in these and can obtain them through an overall healthy diet.

These beverages also may contain excess sugar and calories. VitaminWater by Glaceau for example contains just over 32 grams of the simple sugar fructose. Also, these specialized waters are made specifically for adults – do not offer to children who are at a greater risk for vitamin toxicity because of their smaller bodies.

The Bottom Line
For the most part, plain water is best for rehydration followed by 100% fruit juice. If you choose any of these beverages, be sure to follow the maxim “Drink in moderation”.