The Truth About Sports Drinks (And An Alternative Choice)

Gatorade. Powerade.

They are marketed as the premium post-sports hydration and electrolyte supplements, replacing what has been lost from perspiration. Drinks of champions, right?

Sadly, no.

Research is now showing how nutritionally lacking these drinks are (and how they may even be harmful to your health). Thankfully there are safer, healthier alternatives to these cocktails ( see bottom of post ). Let's take a closer look.

{ the low down }

Gatorade is to Powerade as what Pepsi is to Coca-Cola. These drinks are essentially the same and so are their ingredients. Although each brand has it's own specific formula there are similar ingredients found in each of these drinks. These ingredients are listed below:

{ ingredients }

Filtered water

This means that the water used in this product has been passed through a physical device which removes impurities. Unfortunately this is a vague term, as there are different grades of filters which remove different kinds and different amounts of impurities. Unless you know the exact filtration system used you may never know what is ( or isn't ) in your water.

Brominated Vegetable Oil

Derived from soybeans, BVO is an ingredient added to keep oils from separating and to evenly distribute artificial flavorings. BVO is also a known flame retardant. BVO is linked to serious health issues such as neurological damage and altered thyroid hormones levels. ( BVO can also be found in Mountain Dew, Fanta Orange, Fresca, Squirt and Sunkist Peach Soda. Pepsi said it will replace BVO with another, also artificial, ingredient but Coca-Cola has not verbalized any plans to remove BVO from Powerade. )

Sucralose

An artificial sweetener , sucralose enhances artificial flavors. It is made by chlorine reacting with sugar (sucrose). Yum again. Unlike natural sugars, the body cannot break down sucralose into energy for the body like natural sugars, and is excreted through urination.

High Fructose Corn Syrup (HFCS)

A bi-product of corn, HFCS is cheaper and more potent of a sweetener than regular sugar.  High fructose corn syrup is known to contribute to numerous health issues such as diabetes, weight gain, heart disease, dementia, intestinal damage, and even cancer. HFCS is also known to have elevated levels of mercury, which are harmful to the brain.

Citric Acid

Naturally occurring in citrus fruits, citric acid is safe but the form it appears in sports drinks is artificial. The artificial form serves as a flavor enhancer and preservative in sports drinks, but is also the very same ingredient can be found in bath tub, pool and teakettle cleaners. Citric acid is great at removing lime deposits and works as an abrasive agent, making it great for removing residue build-up.

Natural and artificial flavors

This is a vague description and is just enough to comply with US federal law for full disclosure of ingredients. For Gatorade and Powerade this more than likely refers to the source of the flavoring of the particular drink. They may or may not use a natural source for flavoring their drinks. They may or may not use a man-made version of a natural food to flavor their drinks. Using the term "natural and artificial flavors" keeps them from having to tell you the full truth.

Salt

Salt is a naturally occurring mineral that enhances taste and regulates fluid balance in body. This is good in moderation. Most salt used in the food system today, however, is highly processed and stripped of it's naturally beneficial nutrients.

Sodium Citrate

Sodium citrate is a flavor enhancer and is used to stabilize reactions between ingredients. Known side effects from sodium citrate are muscle spasms, elevated sodium in the blood {which puts stress on the kidneys}, metabolic alkalosis {numbness / tingling in hands/feet, confusion, dizziness}.

Monopotassium Phosphate

In sports drinks monopotassium phosphate is used as an emulsifier and pH balancer. Others uses outside of sports drinks include fertilizers, food additives, and fungicides.

Glycerol Ester of wood rosin

Harvested from pine, this ingredient prevents oils from separating in the liquid. It is sometimes used in place of BVO.

Artificial Colors

In sports drinks artificial colors are used to help consumers differentiate between flavor options. Artificial dyes have been linked to behavior problems such as ADHD, and other health problems like allergies and cancer. So artificial flavors are used to make the drink taste like a naturally-occurring food and then color it with artificial dyes to make it look the same color as that food. Does this seem odd to you?

{ alternatives }

Nature gives us the best sources for what our bodies need. Clean water and a diet rich in fresh fruits and vegetables give our bodies ample nutrients our bodies need to function properly. There are occasions, during/after stomach virus for instance, when our bodies a boost. A homemade electrolyte drink can do the trick.

A natural and safe alternative to store-bought sports drinks like Gatorade and Powerade, Homemade Electrolyte Drinks are also easy on the wallet. The recipe I use can be found in the Handbook of Vintage Remedies by Jessie Hawkins. I also have shared this recipe on my post Battling Tummy Bugs Naturally.

Homemade Electrolyte Drink

1 cup filtered water

1/3 cup organic or freshly squeezed grape, orange or berry juice

1/4 tsp pure mineral salt ( an unrefined sea salt )

a pinch of baking soda

Blend all ingredients well. Store in refrigerator. Serve cold.

Why & How This Works

Filtered water

As mentioned earlier, filtered water is a vague term. Tap water is heavily treated with various chemicals and cleaning agents which can make their way to your tap. 

Personally I recommend Big Berkey Water Filter Systems, which filter out nearly 100% of contaminants without removing beneficial minerals, and they last for.ev.er. Filter systems like Brita and Pur filter out some contaminants but not to the degree which Big Berkeys do - see the comparison. Learn more about Big Berkey here.

Organic juice

Juice adds flavor to the electrolyte drink while providing a boost of vitamins, mainly vitamin C. Freshly-squeeze organic juice is best, but store-bought organic is your next best option. Organic means that is was grown and processed without the use of pesticides or additives. 

For a little extra sweetness and added health benefit you can add 2 tablespoons of raw honey to this solution. 

A word about raw honey

Raw honey is honey that has not been excessively filtered or heated. It contains vitamins, enzymes and antioxidants helpful to the body. It also has anti-viral, anti-bacterial and anti-fungal properties. Heating and filtering honey removes all the beneficial components within it, leaving behind a sweet substance no better than processed table sugar. Nearly all honey sold on a grocery store shelf is processed ( aka. "not raw" ). Raw honey can be found in your local health food store, or even a local apiary. Locate the closet apiary to you here.

Mineral salt (aka sea salt)

Sea salt contains 92 of vital trace minerals our bodies need and will help aid in hydration. Traditional white table salt is usually refined and processed at high temperatures, has been bleached and contains chemical additives. Which do you want in you body?

I use Redmond RealSalt Nature's First Sea Salt. Vitacost has some great prices on this, the best I have come across.

Baking soda {sodium bicarbonate}

Baking soda aids in replenishing electrolyte levels.

Sources

Scientific American, 2011

The Not-So Sweet Truth About High Fructose Corn Syrup, Mark Hyman MD, May 2011

Center for Science In The Public Interest { database of food additives }

The Case Against Artificial Food Colorings : Should You Be Concerned? April, 2011

Dangers of Artificial Dyes, Forbes, August 2012

Recommended Resource

A Consumer's Dictionary of Food Additives by Ruth Winter