Sport drinks – should we be looking to a healthier alternative?

9 Aug 2012

As a professional footballer, we’re encouraged to consume sports drinks to aid recovery and remain hydrated. It’s just one of those things you become familiar with, so when I came across an article in The Week last week labelled ‘Are sports drinks a waste of money’ it triggered some thought.

I began reading up on some of the leading brands, initially out of curiosity, but I was soon concerned with what I was reading.

The claims

It’s a £1bn annual business, so you’d imagine the likes of Lucozade, who supply most of the Premier teams were supplying a product that provided “an isotonic performance fuel to make you faster, stronger, for longer” as they advertise. Yet according to Dr Carl Heneghan of the University of Oxford, the evidence to support this claim isn’t as concrete as promoted.

The lies

Stories such as this are used everyday to fill the news “a glass of red wine a day helps fight cancer”, but rather than just ignoring this filler, I became further intrigued. It was revealed that Dr Heneghan was due to assess 176 studies confirming sports drinks had scientifically proven to work, however he managed 101 before concluding, “the quality of evidence is poor, the size of the effect is often miniscule and it certainly doesn’t apply to the population at large who are buying these products”.

Branding

Although some products grant athletes a “physical edge”, morphing into a superhuman isn’t realistically achievable from a 500ml serving of glucose, but the branding and advertising cunningly persuade the consumer otherwise. But who’s to blame for this, should the Advertising Standards Agency target those who offer such products? Need more testing be done before a product can be advertised this way?

There’s no clear evidence to suggest they enhance performance, yet dangerous quantities of salt and sugar is enough to remind consumers that these products may be detrimental to overall health and wellbeing.

If it’s rehydration you’re after look no further than coconut water, obviously this isn’t everyone’s tipple, so just grab bottle of pure clean water and a banana – simple and full potassium.

Are sports drinks a waste of money or am I being over cynical?

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StuGull 5 pts

The way i see it is this - Humans have evolved (yes, controversial in itself). Humans have survived by hunting down animals over gazillions of years, which was no easy feat, and took huge daily effort.

I bet they didn't have any sports drinks in their hunting bags!

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Mart2D2 5 pts

Whenever iv been playing football on a saturday or just a 5 a side kick about etc, i really have never noticed a difference between drinking sports drinks e.g. lucozade, powerade etc, to just plain water. iv never felt sports drinks make me feel more rehydrated, maybe its just me who feels that? surely cant be the only one?

guffyboy74 5 pts

Chris Boardman world record holder in cycling commented on this subject on a tv documentary a few months back and he said when he broke his world records all he used was plain old water and Jam sandwiches makes you think???

DrNakano 7 pts

They contain some pretty nefarious chemicals and the supposed health benefits hinge upon the modern idea that carbohydrates are preferable to fat as a source of energy -- something many dispute, particularly advocates of paleolitihic diet...

WKZero 9 pts

You're not being over cynical and you're spot-on with your advice for people to drink coconut water or clean water combined with a banana - if indeed people are dehydrated, and also in need of an energy boost. The only issue I have with your article is the statement that salt is dangerous when it is in fact essential for good health. If you don't get enough salt you will die, and people who are told to go easy on the salt for health reasons should really be looking to increase their consumption of potassium so that their sodium/potassium levels are equal to each other. Full-spectrum salt + potassium-rich foods (bananas are also a good source of potassium) = improved health.

As for the sports drinks industry: they know their products are pure filth, but they also have the money and the power to influence the masses and Government. The only solution is for sports people like yourself to be as vocal as possible about how pointless these drinks really are.

IrishNiall 5 pts

I'm no top athlete trust me, but I believe more people should be drinking enough water more than they should be drinking sports drinks that 'help top athletes perform' considering the grand majority of people aren't. Just my opinion really.

Emmet D 5 pts

It might take Joey B to answer this but I had always assumed that if I saw him or any other footballer drinking from a branded bottle on TV, it was just a branded bottle full of water? Do you guys actually drink the stuff? I watched the program the other day on iPlayer and I thought the scariest thing was the kid who admitted that, although drinking Powerade didn't make him feel like he was playing any better, it must be making him a better footballer because Wayne Rooney drinks it.

Sam Silva 5 pts

This is an opinion from an ex British soldier. Simply I believe you do not need these drinks if you are eating the correct foods an rehydrating properly. For some people it gives them a mental lift believing that they can go beyond there normal abilities because they consumed the drink. I served in Afghanistan working in temperatures over 40 c and carrying kit upto 120 pounds. We would patrol the streets 5 hours a day. I had no isotonic drinks in sight but I managed because of a good diet, rehydration a d the belief in my own ability not of a drink. The only time I have used isotonic drinks is when I was on a course walking through the mountains. Food was not readily available until at least two hours after exercise so I would drink the isotonic on order to get salt and sugar into my body could begin the repairing process. Most people will not be in this position so I stand by my comment of a good diet ad hydration. Cheers sam Twitter - @Sam_SilvaUK

Tom___Campbell 5 pts

It's shocking how the benefits of natural products are often overlooked. Joey, have you ever for example been informedhe benefits of Beetroot Juice? It's an amazing supplement for an athlete. Water to hydrate, and a diet of fruit and vegetables with their natural sugars, vitamins and electrolytes are all that are needed.

JamesRenhard 5 pts

The argument from many quarters against energy drinks seems to be that they do not live up the claims made in the adverts used to promote them. However, a quick dip into the law will confirm that these techniques designed to entice consumers are perfectly legal (see Carlill v Carbolick Smokeball Company [1893] 1 QB). If a pub footballer sees their sporting hero claiming that X drink keeps him hydrated, enabling greater performance for increased time, it’s rather up to them to decide if it will have the same effect on them when they’re hoofing a ball around for Hangover FC on Sunday morning.

In an ideal world, we’d all have access to effective nutrients, free of charge, that help us perform physically and mentally to our maximum. But we all know that this utopia is never going to happen. Furthermore, I dread to think how loud the cries of “nanny state” and “Orwellian oppression” would be if they did! We, as consumers need to take come control over our lives. Read the packaging, do your research. You don’t need to be a sports scientist to do a bit of digging to see if that protein supplement is really going to help you lift another 10kg or just add an extra chin.

The placebo effect of sports drinks are, in my opinion, often overlooked. As a regular gym-goer (after far too many years of being a regular buffet goer) I’m prone to the occasional bottle of Berry and Tropical flavour sports drink and whey-based shakes. If I can trick myself into believing that they’re helping and, as a result, I feel invigorated enough to run an extra 5k, are they really doing such a bad thing? Yes, I accept the argument that some of these things may just be the latest must-have fashion items for white-collar athletic pretenders, but are they really he enemy? I’ll take my chances.

KieranFinn 5 pts

I wonder how many 'miracle' sports drinks the top African athletes consume back home?

Mattyj171717 5 pts

I think that Lucozade is the only Sports drink that actually has any benefit on a performer/athlete.Surely it must do some good otherwise the Dietitians and Phsyio's wouldn't recommend it.I believe that Lucozade SPORT is a recovery drink rather than an energy drink,however I think the Lucozade ENERGY drink (The Orange,Apple,Blackcurrant flavoured drinks) does infact give you energy...but the type of energy that gets Kids bouncing off the walls.I play alot of Football and Cricket and the only energy drink I consume is a Lucozade Sport straight after the match.It's all Water before and during the Match!

AlexVamplew 5 pts

When exercising for over an hour there is good evidence (I suggest searching "Jeukendrup and carbohydrates" in PubMed) to support the use of carbohydrate drinks in elite athletes. The increases in performance may be statistically insignificant percentages, however, at the elite level of sport the 1 % and 2 % increases/decreases in performance are the difference between winning and losing, gold and silver etc.

Does average Joe who dawdles about on an exercise bike for 30 mins, followed by rolling around on an exercise ball like a beached whale, require a drink containing carbohydrates and electrolytes? Not really no.

Will sports drink companies make the same profit by targeting their product at elite athletes, rather than the general population? Of course not!

TBointon 5 pts

Joey B I'm of the opinion that sports drinks do very little (if anything) to help the athlete before or during exercise. I do however swear by having a sports drink an hour or so after exercise, replaces all the minerals and salts lost during exercise. I find I cramp up later if I haven't had a sports drink after. Although it sounds vile i've found diahrea fluid replacement drinks seem to do the same thing.

shitontheargylebelow 5 pts

I Think the glucose supplement drinks can cause diabetes. You may think this radical, but hear me out. My late stepdad (God rest his soul) was an oil pipeline worker in Dubai for about 3 years. Now the supervisors there used to bring the staff Lucozade to drink, believing it increases productivity. When he got back to the UK and stopped drinking lucozade, within 6 months he was diagnosed as severely diabetic, type 1 I think (he injected twice a day). Now I know some may see this as purely coincidental but if you artificially pump your body with glucose, won't this make the pancreas redundant? Same as if you don't drink enough water your kidneys pack up? Food (or drink) for thought there.

mister42 6 pts

shitontheargylebelow Unless you have a specific variety that doesn't, usually these sports drinks contain quite a bit of sugar, and if you're doing manual labor like that all day you probably don't really notice how much of it you're drinking, but you're probably drinking a lot of it, so the sugar he was consuming maybe could have changed things things in his body. I believe sports drinks are good for anyone doing extended physical activity (especially the kinds with zero sugar, zero calories, and roughly 0% carbs), but they can't be the only thing one consumes. The drinks do contain sodium which dehydrates your body if you have too much, and it's the same with sugar. It has to be complemented with water and other nutrients and vitamins.

@mister42 Agreed. I walk down the street and see lkids with energy drinks and it scares me, especially Monster, it's almost like a fashion accessory, and it needs to be stopped. Diabetes or not, kids who hang round on the streets don't do the exercise necessary to burn it all off. So they end up with diabetes through the artificial intake of sugar/glucose, or the weight gain it can cause. Powerade Iike to take with me when I'm outon my bike. Coca-Cola - you did good!

shitontheargylebelow Well, I think it's important to distinguish between "sports drinks" and "energy drinks". Energy drinks are just plain bloody awful for people and yes, they probably have tons of sugar, probably more than your average can or bottle of soda or a sports drink. I think sports drinks are way more useful, even the kind with sugar in it, but preferably the kind with no sugar. I don't know what the fascination with Energy drinks as an accessory is... I have enough sleep pattern problems as it is, no need mucking it all up even more with energy drinks!

SKingsnorth 5 pts

When i first started out playing football my Dad would never buy my such drinks and would just simply mix a little salt and some glucose in a bottle of water. Never did me any harm I must admit though I always have a couple of bottles of Powerade or Lucozade in my bag on a Saturday now, more habit than anything. Nothing wrong with simply rehydrating with good old H2O

Personally, I believe in the Electrolyte-restoring powers of drinks like Powerade and Gatorade (never had Lucozade myself). Being overweight, I've found myself working out a few times a week (I know I need to more often) and occasionally I'll have a particularly tough workout and I'll start feeling sick right there in the gym, like I'm going to faint. Water hasn't really helped in those cases, but as soon as I got a few ounces of Powerade (the kind with zero calories and zero sugar, though it does contain a sweetening substitute - sucralose? not sure, and total carbs is less than 1 gram) my color started returning and I felt much better to the point where I could continue working out. One time I went ice skating and at the time I was particularly badly out of shape, and I had to stop because I was going to faint. I did in the end, but after I came to, I had some powerade and immediately felt better. I believe that, in combination with just being in terrible physical fitness and suddenly attempting physical activity, I had lost all my electrolytes through the skating, and the powerade restored them. Most recently, I was at an amusement park in Orlando, Florida with some friends, and one of my friends felt AWFUL after going on a rollercoaster that was too fast and whatnot. Combined with being out in the sun all day and smoking a few cigarettes and not hydrating enough, she lost all her electrolytes throughout the day and the roller coaster was the last straw and made her sick. She felt awful to the point of having no desire to even walk; she was just face down on a table for about half an hour. Drinking water wasn't working, but as soon as I got back to her table (went off to ride another coaster), I saw she was still sick and bought her a powerade... after a few ounces and a few minutes, she was feeling MUCH better. She stood up and said she was ready to go, and walked out of the park with no problem, back to her lovely, chipper mood.

Maybe it's not for everyone, but based on these experiences I've had, I think sports drinks do help restore electrolytes and energy and allow athletes, people exercising at the gym, or even people having a day out at the amusement park to go for longer. I drink the zero calorie, zero sugar, low-carb variety of Powerade during every workout and do without it, but that's not to say I would be opposed to alternatives. I did vaguely try to find out which sports drink was best for you about a month ago but couldn't find any concrete info. But for now Powerade's doing the trick.

tinpotdave 5 pts

mister42 If you feel like it works for you then it does it's job and that's great. Placebo effect?

tinpotdave It could be, but it's not just a mental convincing that occurs - I literally go from feeling like I'm dying sometimes after a too-intense workout (ah, the life of an overweight person trying to get a workout in) to feeling refreshed and sprightly after having a sports drink. When the ice skating incident happened (when I fainted), I wasn't a regular drinker of sports drinks and I was skeptical that it would help when my friend brought it to me, but sure enough it did and I felt much better after a few minutes. So I haven't always had the blind belief that it would help if I drank it. I only believed it would after I had some evidence of it actually doing so, so I don't think it's just a placebo effect. I physically feel different.

Here's a quote I believe in... maybe it applies, maybe it doesn't, but I thought I'd just throw it out there... and given that we're on Joey's blog it might fit right in...

"...after observation and analysis, when you find anything that agrees with reason and is conducive to the good and benefit of one and all, then accept it and live up to it." (Siddhartha Gautama (The Buddha), 563-483 B.C.)

Jack2009 6 pts

It's simple, it's pretty much marketing. If all of you saw your favorite players for your favorite teams drinking traditional water you'd all go and drink water as you'd perceive it to be better for performance than sugared sports drinks that are only good for rotting your teeth

RedHelen1 6 pts

Hi there. I am a recovered bladder cancer sufferer and have been warned by my specialist not to drink the sports drinks. He said that much trouble lies ahead for those who consume them regularly as sediment from them remains in the bottom of the bladder to cause irritation and long term problems.

ShirlMcM 5 pts

I watched a programme awhile ago, not sure if it was Panorama & they tested rugby players with sports drinks & milk. After so many weeks it was proven the guys on the milk recovered quicker than those on the drinks. Regards the coconut milk, it likely is the best source, but some are 20 quid for a litre. That's great if you're on a decent wage and not worried about price tags.. But i agree regards a banana, as one provides enough energy for a strenous 45 minute work out. Get one at half time and a pint of milk. Sports drinks are riddled with sweetners and sugar. Which a chiropractor would tell you hinders recovery..

Scotttaylor94 5 pts

If it wasnt for the elite professionals advertising it nobody would touch it. With no proof that it helps your performance surely water is the best option. The only reason they are as popular as they are is that they see leading sports stars drink it and think i need that. I suppose there a bit like football boots doesnt make you play better but the fact david beckham wears them adidas can charge what they want because they know people will buy them to be like him

gunrajarora 5 pts

What I find particularly interesting is how people (including myself) just buy sports drinks because of the advertising claims (i.e better performance). I normally assess and analyse anything I buy (especially goods that are going into my body). However when it came to sports drinks without even thinking I found myself buying loads of it. I am sure that I am not alone in being pulled into this without really be aware of the facts. I think that the manufactures of these products should have to conclusively prove any statement. Only once it is proven should it be approved to selling.

Joey if you don't like the drinks, then can't you do a traditional bottle of water from your tap before you leave like the good old days. I have a season ticket at Loftus Road and see you consuming these drinks. Just a wonder can you please answer do they make you have these drinks coming off the pitch for marketing of the brand or isit your choice?

Joshstroud 5 pts

Just make your own with pure orange juice and water. It provides naturally occurring sugars as opposed to refined sugars which also have a lower Glycemic Index and therefore release their energy slower which is better for endurance sports such as football. You can also make energy bars from ingredients such as oats, honey and natural peanut butter which can give you a slow release of energy.

_JakeDunne 5 pts

Stop writing articles like this one. There are a number of errors and it's just embarrassing to say the least. You're a thug at heart. All this "social media" spamming which you do to try and improve other peoples perception of you, but when you headbutt someone on live television, it tends to be overshadowed by the latter.

Jamie2008 6 pts

@_JakeDunne Pipedown

byebyerangers 9 pts

_JakeDunne keep your thoughts to yourself idiot

ACM_92 9 pts

_JakeDunne you've only written something like this to provoke a reaction. Instead of offering a actual opinion to the topic we're trying to discuss.

ProRevo1 5 pts

_JakeDunne Either join the debate properly....or s.t.f.u.....At least he's got something to discuss, where as you sound slightly egoistic, provocative, and full of bollocks. Regards these 'Energy Drinks', In my area, these drinks make a good cocktail for the young 'potheads' of today, and should be banned.

Adam81 5 pts

I think you would be better off studying the synthetic additives in these drinks rather than do they work aspartame etc is not healthy, search it. As a rule if you can't pronounce additives in food or drinks don't consume it !

gazaston 5 pts

Have you seen http://www.wedrinkwater.com ?

Shake909 5 pts

Interesting article.

I did see the Panorama episode and the conclusion was if you are a top athlete and burning off a bloody ridiculous amount of calories then the said products would be of use. But for 'Joey' public, they are just another sugary drink (which in fairness, taste quite nice!).

I always keep a supply in my fridge - purely because they are the BEST proven hangover remedy. Now why didn't the Beeb include that in their report!

I believe it's marketing but also I just think people buy them because they taste very nice, although to taste nice there probably packed with sugar which is bad for us, interesting to see how much marketing and a good player drinking it can go to make lucozades owner laughing all the way to the bank. Nothing better than a nice cool water pre, during and after the game

GaryWeightman 7 pts

Tap water is as good as any "sports" drink, yet people will happily buy bottled water, the greatest marketing scam of the past 20 years

Dayno2003 5 pts

Mix your own, Saves a lot of money - half fresh orange juice, half water with a pinch of salt.

just looked at my powerade bottle and the only part it says about sugar is 3.9g of carbohydrates which sugars, then looked it up online and there is at least 14 grams of sugar in a bottle. Is this not illegal ?

bmwalker89 5 pts

The only sports drink that I would ever consider drinking is Gatorade, as a company they dont sell through the big chains and dont market at normal people doing their 30mins of gut busting minimal exercise. Always take advertising with a pinch of salt. I do worry about the effects of advertising as even though I know alot of it is bullshit when I see world class athletes telling me to drink, its tempting to trust them and forget the paycheck they are getting.

Ash1406 5 pts

Agreed with the coconut water thing, it's just a shame it's so damn expensive! One of best drinks round for rehydration but at nearly £4.00 per litre, it's more of a luxury than an everyday alternative.

Joey B 92 pts

I have never personally liked them, if they are at hand I would drink one for free. I definitely wouldn't want my kids drinking them nor would I personally recommend them to any young, aspiring kids. Water, surely is the best...

Joey B Water isn't always best though, during long period of exercise you lose minerals and electrolytes through sweat, these need replenishing, something which lucozade etc provide, the problem with them is that they use a one size fits all method whereas athletes like marathon runners may make there own electrolyte replenishing drink.

Ashvpj 5 pts

@ACM_92 @Joey B ACM_92, you sound like an advert lol

nouriSH_me_now 5 pts

Joey B Have you tried our 'natural sports recovery drink' from nouriSH_me_now ?

JonnyDickens244 6 pts

If cavemen could kill mammoths without Lucozade, then so can I.

AledRussell 5 pts

Good article, Powerade Zero is literally water, without the sugar + "isotonics" it's apparently just pointless, amazing how these drinks get marketed Joey

tomtomjones 5 pts

Not bought one since watching panorama, absolute lack of evidence it boosts your performance. And with 8 teaspoons of sugar in one bottle i can't believe i used to drink the stuff

Joey Barton

Joey On Sport

Sport drinks – should we be looking to a healthier alternative?

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