Does Gatorade really hydrate you?

Medically reviewed by Barbie Cervoni, RD

• Gatorade can help you replace electrolytes and provide energy during intense or long exercise.
• Regular Gatorade contains sugar, which can worsen diarrhea after illness.
• Other hydrating drinks include plain water, coconut water, and chocolate milk.

Gatorade is a popular sports drink designed for high-intensity athletes. It replaces electrolytes lost through sweat and refuels energy stores.

Gatorade may not be necessary for people who engage in light or short-duration exercise, and it may not be helpful enough if you’re recovering from illness. Coconut water or electrolyte powders are often more effective.

What Is Gatorade and How Does It Work?

Gatorade was designed to help athletes stay hydrated and improve performance during games. The main ingredients in the traditional Gatorade Thirst Quencher are water, electrolytes, and carbohydrates.

When you exercise, you lose water and electrolytes through sweat. Sodium and chloride are the main electrolytes lost, along with small amounts of potassium. Gatorade supplies all three, which can help prevent dehydration.

The carbohydrates in Gatorade may help your body absorb more water and electrolytes and also provide energy.

What Do Electrolytes Do?

Electrolytes are minerals that dissolve in body fluids and carry an electrical charge. They help with many important functions in the body, including:

• Supporting your muscle and nerve function
• Maintaining your body’s water balance
• Regulating blood pressure, blood sugar, and heart rate
• Moving nutrients into your cells and waste out of your cells

Is Gatorade Effective?

Gatorade can be a good option for replenishing fluids and electrolytes during exercise lasting over an hour. It may also help people who work long hours outdoors, especially in hot, dry climates, stay hydrated.

The carbohydrates in Gatorade are sugars, which can provide a quick energy boost. These carbs can also help replenish glycogen (stored glucose) stores that are depleted during strenuous activity.

When Is It Not Useful?

Many people use sports drinks like Gatorade for daily hydration, which is not what they are intended for. For short or light exercise, plain water is usually the best choice.

Gatorade usually doesn’t contain enough electrolytes to combat dehydration from severe vomiting or diarrhea. Additionally, regular Gatorade contains sugar, which can sometimes worsen diarrhea.

For this type of dehydration, an oral rehydration solution, like Pedialyte, may be more useful.

What Are the Potential Downsides?

Gatorade can be included in moderation as part of a balanced diet, but it’s high in salt and added sugars, which may increase the risk of negative health effects.

Sugar

A 28-ounce bottle of Gatorade Thirst Quencher contains 48 grams of added sugar. This exceeds the recommended daily limit, which is 36 grams for men and 25 grams for women.

Consuming too much added sugar can lead to weight gain, obesity, type 2 diabetes, and heart disease. If you already have diabetes, added sugars can lead to rapid rises in blood sugar.

Gatorade now offers a Zero Sugar Thirst Quencher, which has no sugar but the same amount of electrolytes as the original. The brand recommends it for shorter-duration, moderate-intensity training.

Sodium

A 28-ounce bottle of Gatorade contains 380 milligrams of sodium. This is 17% of the daily recommended limit of 2,300 milligrams. Diets high in sodium can cause high blood pressure, a risk factor for heart disease and stroke.

Acidity

Gatorade is highly acidic. When consumed regularly, this can contribute to dental erosion, where the outer protective layer of tooth enamel is gradually worn away.

What Are Some Better Ways To Hydrate?

Here are a few other hydrating drinks:

• Water: It doesn’t provide electrolytes, but it is usually enough to replace fluid loss from everyday activities.
• Coconut water: It provides potassium and sodium, which can help with hydration.
• Electrolyte powders: These often contain more sodium and potassium but less sugar than sports drinks. Depending on the product, they may also provide B vitamins, vitamin C, and other nutrients.
• Chocolate milk: It contains carbohydrates and electrolytes such as sodium, potassium, and magnesium. It also supplies protein to support muscle recovery.
• Pedialyte: An oral rehydration solution may help with severe dehydration caused by diarrhea or vomiting.

Read the original article on Health