Sports Drinks for Athletes: Are They Worth It?

Hydration: The Foundation of Performance
Water is the one of the most essential nutrients for athletes— without it, performance, recovery and overall health decline quickly. Proper hydration supports temperature regulation, nutrient transport, joint lubrication and cognitive function. For high school athletes training hard and competing in all types of weather conditions, staying hydrated can be the difference between peak performance and poor play – or even a dangerous medical emergency.

Even mild dehydration (as little as two percent body weight loss) can negatively affect endurance, strength, focus and coordination. When athletes become dehydrated, they may experience fatigue, muscle cramps, dizziness, headaches and reduced reaction time – putting both their health and performance at risk.

To help combat these risks, sports drinks were developed to meet the specific needs of athletes. These drinks provide three key things: fluid for rehydration, electrolytes for mineral balance and carbohydrates for energy. Especially during intense, prolonged activity, this trifecta can help athletes maintain endurance, delay fatigue and improve fluid absorption.

But are sports drinks worth it for all high school athletes? Like most things in sports nutrition – it depends.

Why Sports Drinks Were Created
Sports drinks were originally designed for athletes training and competing in hot, humid environments, where sweat loss and the risk of dehydration are high. The goal was to replenish what athletes lose in sweat: water, sodium, potassium and carbohydrates. Today’s market includes a wide variety of sports drinks, but their purpose remains the same: to support hydration and performance during extended or intense bouts of exercise.

According to the 2016 joint position paper from the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine titled Nutrition and Athletic Performance, athletes should aim to match fluid intake with sweat losses and include electrolytes – particularly sodium – during exercise lasting longer than 60 minutes or performed in hot, humid or high-altitude environments.

These recommendations emphasize that while water can be sufficient for short-duration activity, athletes training or competing for long periods – or in extreme conditions – may benefit significantly from sports drinks that contain electrolytes and carbohydrates.

Hydration Needs in Different Environments
Hydration isn’t a one-size-fits-all equation. Where and how athletes train can influence their fluid and electrolyte needs:

In the Heat: Sweat losses increase substantially in hot and humid environments. Electrolyte replacement, especially sodium, becomes crucial to help reduce the risk of heat cramps, hyponatremia (low blood sodium) and decreased performance. Sports drinks are recommended when training exceeds 60 minutes in the heat.

In the Cold: Athletes may not feel as thirsty in the cold, but dehydration is still a risk due to respiratory fluid loss and layers of clothing that increase sweating. Electrolyte needs may be lower than in hot environments but staying hydrated with occasional sports drinks and electrolytes during prolonged cold-weather activity can still be beneficial.

At High Altitudes: Dehydration occurs faster at altitude due to increased respiratory water loss and diuresis (increased urination). Sodium losses also increase, and carbohydrate- containing drinks can aid energy metabolism. Sports drinks can be a practical strategy to hydrate and fuel simultaneously during training at altitude.

Understanding Electrolytes in Sports Drinks
Electrolytes are minerals that carry an electrical charge and help regulate fluid balance, muscle contraction and nerve impulses. The two primary electrolytes in sports drinks are:

Sodium: This is the most critical electrolyte to replace during exercise, as it is lost in the greatest amount through sweat. Sodium helps retain fluid in the body and enhances thirst, encouraging athletes to drink more. Standard sports drinks contain approximately 110 mg of sodium per eight ounces, which suits most athletes for moderate training. However, for those training in the heat or sweating heavily, higher-sodium options (up to 300-500 mg per serving) may be more appropriate.

Potassium: While also lost in sweat, potassium losses are smaller compared to sodium. Standard sports drinks typically contain around 30-40 mg of potassium per eight ounces. It supports muscle function and helps balance the body’s electrolyte profile.

Other Electrolytes: Trace amounts of magnesium and calcium may appear in some drinks, but they play a smaller role in acute hydration. They are typically not lost in significant quantities through sweat.

For most high school athletes, traditional sports drinks with the standard electrolyte profile are appropriate for moderate-to-intense training lasting over an hour. However, athletes with high sweat rates or salt-crusted clothing after practice may need higher- sodium options, especially in warmer conditions.

Who Needs More Electrolytes?
Not every athlete needs extra electrolytes. But for those who do, it can make a significant impact. Athletes more likely to benefit from higher electrolyte intake include:

• Those training in hot or humid environments;

• “Salty sweaters” (those who develop white salt stains on clothing or gear);

• Athletes experiencing frequent muscle cramps;

• Endurance athletes or those training longer than 90 minutes; and

• Athletes at high altitudes.

In these cases, sports drinks with added sodium or electrolyte powders added to water can help maintain hydration and performance levels more effectively than water alone.

Trendy Alternatives: Do They Work?
In recent years, some athletes have turned to unconventional hydration strategies – most notably pickle juice. Its high sodium content can be helpful in specific scenarios, particularly for athletes prone to cramping. However, the strong taste and acidity make it less palatable or tolerable for some. While some small studies suggest that pickle juice may reduce the duration of cramps, the mechanism is still debated.

Other trendy options include coconut water and flavored electrolyte waters. While coconut water contains potassium and some natural sugar, it lacks the sodium content needed for effective rehydration after intense sweat loss. Electrolyte waters may offer light mineral content but often do not provide enough sodium or carbohydrates to support long-duration athletic performance.

In comparison, traditional sports drinks remain the most studied and evidence-based hydration solution for active individuals. They are specifically formulated for athletes and offer a balance of fluid, electrolytes and energy.

Practical Tips for Hydrating Your Team
The athletic trainer, coach or athletic director plays a pivotal role in setting hydration habits. Here are a few tips to help athletes stay safe, healthy and high-performing:

1. Encourage Pre-Hydration: Athletes should drink 16–20 ounces of fluid two to three hours before activity and another 8–10 ounces 20–30 minutes before practice or competition.

2. Hydrate During Activity: For sessions lasting less than an hour, water is generally sufficient. For longer or high-intensity workouts, especially in hot weather, provide access to sports drinks every 15–20 minutes.

3. Monitor Hydration with Urine Color: Teach athletes to check their urine color. Pale yellow to clear typically indicates good hydration, while dark yellow or amber means athletes need to drink more fluid. Post a urine color chart in locker rooms and practice facilities for visual guidance.

4. Rehydrate Post-Exercise: Athletes should aim to drink 16–20 ounces of fluid for every pound lost during exercise, and up to 24 ounces per pound lost if training heavily twice a day. Sports drinks can help replenish lost fluids, electrolytes and carbohydrates.

5. Know Your Athletes: Help athletes identify if they are heavy or salty sweaters and adjust their hydration strategies accordingly. Consider having a registered sports dietitian speak to your team for personalized guidance.

Fueling Performance with Fluids
Hydration is more than just drinking water – it’s a performance strategy. For high school athletes, sports drinks can be a valuable tool during long or intense practices, competitions in the heat and endurance events. They provide fluid to rehydrate, electrolytes to replace sweat losses, and carbohydrates to fuel working muscles.

While not every athlete needs a sports drink every day, understanding when and why to use them can help athletes train smarter and compete stronger. As a coach or athletic director, you’re in the perfect position to educate and influence athletes’ hydration habits.

Remember: Proper hydration is a daily habit, not just a game day task. Teach it, model it and support it – and your athletes will thank you with better performance, fewer cramps, and a healthier season.

References
Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet. 2016 Mar;116(3):501-528.

Hoffman MD, Stuempfle KJ. Sodium Supplementation and Exercise- Associated Hyponatremia during Prolonged Exercise. Med Sci Sports Exerc. 2015 Sep;47(9):1781-7.

Millard-Stafford M, Snow TK, Jones ML, Suh H. The Beverage Hydration Index: Influence of Electrolytes, Carbohydrate and Protein. Nutrients. 2021 Aug 25;13(9):2933.

Amy Goodson, MS, RD, CSSD, LD is a registered dietitian and consultant in the Dallas-Fort Worth area with an emphasis in overall health, wellness and sports nutrition. She is a speaker, spokesperson and writer, and she is passionate about communicating positive nutrition messages to consumers. Goodson has more than 18 years of experience as a sports dietitian and has worked with Ben Hogan Sports Medicine, Texas Christian University Athletics, the Dallas Cowboys, Texas Rangers and their minor league affiliates, FC Dallas Soccer, the NBA G League, the Alliance of American Football League, many PGA Tour players, as well as with many middle school, high school and endurance athletes.