How to Read a Sports Drink Label Key Points ♦ Look for sports drinks with 14grams of carbohydrate per 8 oz to encourage rapid fluid replenishment (this is a 6% carbohydrate concentration to consume during exercise). ♦ Each ingredient in a sports drink (carbohydrate, water, sodium and potassium) performs an important function.

A sodium level of about 100-110 mg per 8 oz enhances the taste, INGREDIENTS: WATER, SUCROSE facilitates absorption, and Nutrition Facts SYRUP, GLUCOSE SYRUP, maintains body fluids. Diluted Serving size 8 fl oz (240ml) juices are severely lacking in this Serving Per Container 2 GLUCOSE-FRUCTOSE SYRUP, The type of carbohydrate area. Generally speaking, lack of CITRIC ACID, NATURAL LEMON AND Amount Per Serving (as well as the %) affects sodium, such as in water, and LIME FLAVORS WITH OTHER sweetness and can Calories 50 lower sodium levels in other NATURAL FLAVORS, SALT, SODIUM reduce fluid intake if too sports drinks may not stimulate % Daily Value* CITRATE, MONOPOTASSIUM sweet. High fructose voluntary drinking or help levels can cause maintain fluid balance as does PHOSPHATE, ESTER GUM, gastrointestinal distress the higher sodium content in Total Fat 0g 0% YELLOW 5. because they slow Gatorade. absorption. Multiple Sodium 110mg 5% The level of potassium (30mg/8 oz) as carbohydrate sources are Research shows that the 6% well as the sodium level should preferred because this concentration of carbohydrate in Potassium 30mg 1% attempt to replace body losses in helps stimulate fluid Gatorade (14g/8 oz) allows for proportion to those levels lost in sweat. absorption. rapid fluid replacement and Total Carbohydrate 14g 5% contributes to improved performance. Recent studies Sugars 14 g show that Gatorade stimulates Don’t confuse the % Daily Value with fluid absorption faster than other Protein 0g the carbohydrate percentage of a sports drinks with higher beverage. carbohydrate concentrations. Not a significant source of Calories From Fat, (Gatorade is absorbed as fast or Saturated Fat, Cholesterol, Dietary Fiber, Vitamin A, Vitamins and Sports Drinks: No data faster than water. Water has no Vitamin C, Calcium, Iron carbohydrate and therefore exist to show an immediate provides no energy). *Percent Daily Values are based on a 2,000 calorie physiological benefit of adding any diet. vitamins to a sports drink. In fact, some B vitamins adversely affect the Herbs and Sports Drinks: There have been no taste of a beverage and could Protein: Research shows there conclusive studies showing performance discourage adequate fluid intake. are no immediate benefits during benefits from gingko biloba, ephedra and exercise from including amino ginseng and some studies suggest these acids1 (like branched-chain amino herbs may provide adverse side effects. 2,3 acids) or protein in a sports drink. Experts question the safety and benefits of 4 other herbal additives such as guarana.

Calculate the carbohydrate % of any beverage: To calculate the carbohydrate concentration of any beverage as a percentage, divide the amount of carbohydrate in one serving (in grams) by the amount of fluid in one serving (in milliliters), and then multiply by 100 (8 ounces equals 240 milliliters).

For Gatorade: 14 grams carbohydrate x 100 = 5.83 or 6% carbohydrate concentration 240 milliliters

1 Davis, J. M. et al. Int J Sports Nutr 20:309-314, 1999. 2 Maughan, R.J. and R. Murray. Sports Drinks: Basic and Practical Aspects, Chapt. 9 pp. 225-255, 2001. 3 Vahedi, K. et al. Journal of Neurology, Neurosurgery, and Psychiatry 68:112-113, 2000. 4 Myerscaugh, M. Aust Fam Physician 11:1037-1040, 1998.