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Except for athletes with high exercise intensity or heavy manual laborers, most people do not need to drink sports drinks, which are not low in sugar and sodium, and the calories are not low, which is not a "health drink".
In addition to child athletes, children do not have to drink.
Also be aware of energy drinks, as the caffeine content may be high.
The weather is hot, it is easier to sweat, some people sweat after the like to come to a bottle of a certain movement, a special drink and the like, because their advertisements are a sweaty person after drinking the instant "rejuvenation", think this time to drink is more appropriate, and most people think that this kind of drink is very "healthy".
Do you really need to drink these drinks after sweating? not necessarily!
Special purpose drinks
Different from those drinks that are only for good taste and hydration, there are some drinks called "special purpose drinks", according to the national standard "General Rules for Beverages" (GB/T 10789-2015), the main categories are as follows:
Sports drinks
Among them, sports drinks are the only ones with their own national standards, that is, they specify what needs to be added and how much.
According to the national standard "Sports Drink" (GB15266-2009), sports drink is defined as "a beverage whose nutrients and their contents can adapt to the physiological characteristics of sports or physically active people, can replenish water, electrolytes and energy for the body, and can be rapidly absorbed", of which:
丨The sodium content should be 5~120mg/100ml
The content of potassium should be 5 to 25mg/100ml
丨 Vitamin C does not exceed 12mg/100ml
丨 Vitamin B1 content in 0.3-0.5mg/100ml
丨 Vitamin B2 content in 0.2-0.4mg/100ml.
Only those who really meet these conditions can be declared to be "sports drinks", there are some drinks that associate themselves with sports scenes in advertising, which may not contain enough minerals at all, but let you drink some small sweet water with vitamins, which cannot play a role in supplementing electrolytes after a lot of sweating.
How to pick
If you want to choose a real sports drink, choose those products that clearly write the words "sports drink" on the packaging, and then pay attention to whether the "sodium" content column of the nutrition facts list is qualified (5~120mg/100ml). In addition, sports drinks should also contain "potassium", but "potassium" is not mandatory in the nutrition facts list, so you can only go to the ingredient list to see if there are any ingredients containing potassium.
Who really needs sports drinks?
"Sports drink" is designed for athletes with high exercise intensity or heavy manual laborers, and is more suitable for situations such as running marathons and performing high-intensity sports training, which is more than 1 hour of strenuous exercise and heavy sweating.
There is also a special case where sports drinks and electrolyte drinks can also be used as a convenient rehydration salt to prevent dehydration when gastroenteritis and diarrhea are unable to eat.
Do ordinary people want to drink?
The reality is that many people who are not very active regard sports drinks as a healthy thing to drink.
In fact, if you do not exercise too much (if the quantification is less than an hour a day), in general, the electrolytes in the body will not be particularly lost, there is no need to drink sports drinks, pay attention to hydration on the line.
For the average person who just sweats every day, drinking sports drinks really doesn't bring any additional benefits, don't think of it as a "nutritious drink" or even a "tonic".
Lots of sugar
Actually look at the sports drinks on the market will find that the sugar content is really not low, a bottle of 500ml of sports drinks can bring you 30g or more of sugar (and dietary guidelines recommend that the daily intake of added sugars can best be controlled within 25g).
Previous studies have also found that athletes who should be healthy in the cognition have a high risk of dental caries, which may be related to drinking a lot of sports drinks.
A lot of sodium
A 500ml bottle of sports drink may also give you more than 200mg of sodium, which is not necessary for people who don't sweat as much and eat a lot of salt.
Who drinks carefully?
People who lose weight
If you exercise to control your weight, and it is not too strenuous and the amount of exercise is not large, after the end of the day you drink a bottle of sports drinks, it may make the consumption of just exercise greatly reduced, because many sports drinks are not low in calories.
Chronically ill population
People with high blood sugar and high blood pressure drink this high-sugar and high-sodium drink is obviously at risk.
child
Children should not drink casually.
The American Academy of Pediatrics (AAP) states that for children and adolescents, careful consideration must be given when choosing hydrating beverages before, during, or after exercise, as well as outside of physical activity, to prevent excessive intake of sugar and calories, which can lead to tooth erosion, overweight, and obesity. Child athletes may benefit from sports drinks containing carbohydrates, proteins, or electrolytes, however, for the average child who is only engaged in daily physical activity, there is usually no need to replace water with sports drinks. [1]
In particular, some parents think that such drinks are very healthy and buy them for their children, ignoring the problem of high sugar. In addition, most children's exercise is actually not so big, and they can replenish water in time after sweating.
Energy Drinks
Don't drink it either
There are also some drinks that are advertised as "energizing" and "refreshing", in addition to adding vitamins, minerals and sugars, but also adding ingredients such as caffeine and taurine with a not low concentration.
Neglected caffeine
When drinking coffee, we know that there is caffeine in it, we will drink less and slower, and we will not let children drink, but for energy drinks, everyone's vigilance is relatively low, often drink or drink too much, unconsciously caffeine excess.
Too much caffeine can cause nausea, vomiting, convulsions, palpitations, high blood pressure, and in some extreme cases can even be fatal.
There are many cases of discomfort
A survey of telephone records from the Australian Poison Information Centre database found a total of 297 telephone calls for help that occurred after drinking energy drinks in 2004-2010, the most common symptoms being palpitations, tremors and gastrointestinal discomfort, and 21 subjects developed seizures, arrhythmias or cardiac ischemia. [4]
The National Toxicology Data System (NPDS) recorded 4854 energy drink-related calls between 2010 and 2011. [5]
Individual cases with serious consequences
There are also many cases of serious consequences due to excessive consumption of functional drinks, such as a normally healthy 28-year-old American man who drank three cans of 250 ml of energy drinks in the 5 hours before a basketball game, and after 30 minutes of play, he lost consciousness, had cardiac arrest, and died 3 days later. [6] (However, the causal relationship in these individual cases cannot be fully determined, but after excluding other factors, it is considered that excessive consumption of energy drinks is the most likely cause)
In short, be cautious
In short, adults should not drink too much at a time, drink too fast, and do not drink too often.
In particular, it should be reminded that energy drinks should not be drunk with alcoholic beverages, and the probability of discomfort symptoms is higher.
Children and adolescents should not drink.
Resources
[1]https://publications.aap.org/pediatrics/article/127/6/1182/30098/Sports-Drinks-and-Energy-Drinks-for-Children-and
[2] Deborah Cohen. The truth about sports drinks. BMJ, 2012, 345: e4737.
[3] Breda Jo o Joaquim, et.al. Energy Drink Consumption in Europe: A Review of the Risks, Adverse Health Effects, and Policy Options to Respond. Front. Public Health, 14 October 2014
[4] Gunja N, Brown JA. Energy drinks: health risks and toxicity. Med J Aust (2012) 196:46–149.
[5] Seifert SM, Seifert SA, Schaechter JL, BronStein AC, Benson BE, Hershorin E, et al. An analysis of energy-drink toxicity in the national poison data system. Clin Toxicol (Phila) (2013) 51:566–74. doi:10.3109/15563650.2013.820310
[6] Avci S, Sarikaya R, Buyukcam F. Death of a young man after overuse of energy drink. Am J Emerg Med (2013) 31(1624):e3–4. doi:10.1016/j.ajem.2013.06.031
Edit: Xiao Hui
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