Written by Nutritionist, Tamara Walker. Speak with Tamara directly via Youth Sport Nutrition educational support page. 

Walk into almost any youth sporting event and you will see sports drinks everywhere. From football tournaments and athletics meets to swimming galas and tennis competitions, brightly coloured bottles are often seen as part of being an athlete. Many young athletes believe sports drinks are essential for energy, hydration, and performance but are they actually necessary, and are they bad for you?

The answer is not as straightforward as many people think.

Sports drinks are not necessarily unhealthy but neither are they a magic performance enhancer. Like most things in sports nutrition, whether they are beneficial depends entirely on the situation, the athlete, and how they are used.

What Are Sports Drinks?

Sports drinks are designed to help athletes replace:

·      Fluids lost through sweat

·      Electrolytes such as sodium

·      Carbohydrates used for energy

Most sports drinks contain water, sugar, sodium, and flavourings. The carbohydrate content is typically around 4-8%, which helps provide a quick source of energy during prolonged exercise [1].

During long or intense activity, the body gradually uses stored carbohydrate (glycogen) for fuel. Consuming carbohydrates during exercise can help maintain blood glucose levels and delay fatigue [2]. At the same time, sodium helps improve fluid absorption and encourages athletes to continue drinking [3].

This is why sports drinks can be useful in certain situations.

When Sports Drinks Can Be Helpful

For youth athletes competing or training for long periods, sports drinks may support both hydration and performance.

They can be useful during:

·      Exercise lasting longer than 60 to 90 minutes

·      Tournament days with multiple games

·      Hot weather conditions

·      High intensity endurance training

·      Sports with large sweat losses

For example, a young footballer playing several matches across a single day may struggle to maintain energy levels with water alone. In these situations, the carbohydrates and electrolytes in sports drinks may help maintain performance between games [4]. However, this does not mean every athlete needs sports drinks at every session.

When Water Is the Better Option

For many youth athletes, water is usually enough.

Sports drinks are often unnecessary for:

·      Training sessions under one hour

·      Technical practices

·      Gym sessions

·      PE lessons

·      Lower intensity activity

One of the biggest misconceptions in youth sport is that sports drinks are automatically healthier than water. In reality, many young athletes consume them simply because they are available, heavily marketed, or associated with elite sport. Outside of prolonged exercise, sports drinks may simply add extra sugar and calories without providing meaningful performance benefits.

The Sugar and Dental Health Concern

The main criticism of sports drinks is their sugar content. Many contain amounts similar to fizzy drinks, which is one reason they are often viewed negatively [5].

Frequent consumption may contribute to:

·      Excess calorie intake

·      Dental erosion

·      Tooth decay

·      Poor dietary habits

For youth athletes, dental health is particularly important. Sports drinks are acidic, and regularly sipping them throughout training or during the school day can increase enamel wear over time [6]. A common mistake is brushing teeth immediately after consuming sports drinks. Although acidic drinks temporarily soften tooth enamel, brushing straight away may actually increase enamel damage [7].

Instead, athletes should:

·      Rinse their mouth with water afterwards

·      Avoid constantly sipping sports drinks

·      Wait 30 to 60 minutes before brushing teeth

·      Use sports drinks strategically rather than casually

Do You Even Need to Swallow Sports Drinks?

Interestingly, research suggests athletes may not always need to drink sports drinks to gain performance benefits. Studies on carbohydrate mouth rinsing have shown that simply swilling a carbohydrate drink around the mouth before spitting it out may improve endurance performance during high-intensity exercise lasting around one hour [8]. Scientists believe receptors in the mouth detect carbohydrates and stimulate areas of the brain linked to motivation and exercise output [9]. While most research has been conducted in adult athletes, it highlights an important point: sports nutrition is more complex than simply “more sugar equals more energy.”

Making Your Own Sports Drink

Commercial sports drinks can be convenient, but they are not the only option. Homemade electrolyte drinks can provide a cheaper and often simpler alternative.

Simple Homemade Sports Drink

·      500 mL water

·      500 mL fruit juice

·      1/4 teaspoon salt

·      Optional squeeze of lemon or lime

This provides:

·      Fluid for hydration

·      Sodium to replace sweat losses

·      Natural carbohydrates for energy

·      Potassium from fruit juice

For many youth athletes, this can work just as effectively as shop bought options during longer training sessions or tournaments.

Sports Drinks vs Energy Drinks

Sports drinks are often confused with energy drinks, but they are completely different products.

Energy drinks usually contain:

·      High caffeine levels

·      Stimulants

·      Large amounts of sugar

Current evidence suggests energy drinks are not appropriate for children or adolescents because of potential effects on heart health, sleep, anxiety, and blood pressure [10]. Sports drinks, on the other hand, are primarily designed to support hydration and carbohydrate intake during exercise.

Final Thoughts

So, are sports drinks bad for youth athletes?

Not necessarily.

When used appropriately, sports drinks can support hydration and performance during prolonged or intense exercise. The problem is that they are often used when they are not actually needed.

For most youth athletes, the foundations of performance remain simple:

·      Eat balanced meals

·      Consume enough carbohydrates

·      Stay hydrated consistently

·      Prioritise sleep and recovery

Sports drinks should be viewed as tools for specific situations, not everyday drinks. In many cases, water will do the job perfectly well. Whereas, during long tournaments, hard training sessions, or hot conditions, sports drinks can have a place within a well balanced nutrition strategy.

This article was written by Nutritionist Tam. Tam offers 1-2-1 sessions specifically for young athletes and their families, including a free initial consultation call. You can book a 1-2-1 with Tam here.

Disclaimer: This article is intended to provide general information about nutrition for youth athletes and is not meant to replace professional dietary advice or individual nutritional counselling. Every child's nutritional needs can vary due to factors such as age, size, physical activity level, and medical conditions. We strongly recommend consulting with a registered dietitian or a healthcare provider before making changes to your child's diet, such as adding food powders. YSN and the author of this article do not take responsibility for any possible consequences from any treatment, procedure, dietary modification, action, or application of medication which results from reading or following the information contained in this article.

References

[1] American College of Sports Medicine. (2007). Exercise and Fluid Replacement. Medicine & Science in Sports & Exercise, 39(2), 377–390.

[2] Jeukendrup, A. E. (2004). Carbohydrate intake during exercise and performance. Nutrition, 20(7–8), 669–677.

[3] Shirreffs, S. M., & Sawka, M. N. (2011). Fluid and electrolyte needs for training, competition, and recovery. Journal of Sports Sciences, 29(Suppl 1), S39–S46.

[4] Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528.

[5] Malik, V. S., Popkin, B. M., Bray, G. A., Després, J. P., Hu, F. B. (2010). Sugar-sweetened beverages and risk of metabolic syndrome and type 2 diabetes. Diabetes Care, 33(11), 2477–2483.

[6] Noble, W. H., Donovan, T. E., Geissberger, M., & Dhamija, P. (2011). Sports drinks and dental erosion in athletes. Journal of Dentistry, 39(2), 84–88.

[7] Lussi, A., & Jaeggi, T. (2008). Erosion—diagnosis and risk factors. Clinical Oral Investigations, 12(Suppl 1), S5–S13.

[8] Carter, J. M., Jeukendrup, A. E., & Jones, D. A. (2004). The effect of carbohydrate mouth rinse on 1 h cycle time trial performance. Medicine & Science in Sports & Exercise, 36(12), 2107–2111.

[9] Jeukendrup, A. E. (2013). Oral carbohydrate sensing and exercise performance. Current Opinion in Clinical Nutrition and Metabolic Care, 16(5), 525–529.

[10] Seifert, S. M., Schaechter, J. L., Hershorin, E. R., & Lipshultz, S. E. (2011). Health effects of energy drinks on children, adolescents, and young adults. Pediatrics, 127(3), 511–528.