Skip to main content

Military Health System

Test of Sitewide Banner

This is a test of the sitewide banner capability. In the case of an emergency, site visitors would be able to visit the news page for addition information.

Do sports / energy drinks enhance individual performance?

Image of Military health personnel wearing face mask discussing food options. Army 1st Lt. Tanner James (left), a dietetic intern at Walter Reed National Military Medical Center, consults with a colleague about a special meal for Major League Baseball’s opening day (Photo by: Bernard Little, Walter Reed National Military Medical Center).

Sports drinks claim that they "increase performance," "rehydrate," and "refuel." What does this mean and should you include them as part of your work out?

What do sports drinks have in them?

Sports drinks contain electrolytes and carbohydrates (energy or fuel source). Carbohydrates replace the energy used to fuel your workout. Dextrose and high-fructose corn syrup are two commonly used energy sources.

Are all sports drinks the same?

Many energy sports drinks are available, however the energy source used for sports drinks varies. For example, some contain dextrose, a rapid source of fuel, while others use high-fructose corn syrup, which fuels muscles more slowly than dextrose. The cost of sports drinks can also vary with some being more expensive than others based on the cost of ingredients (high-fructose corn syrup is cheaper to produce than dextrose). Absorption rates of sports drinks is also different, dextrose has two glucose molecules, while high fructose corn syrup consists of glucose and fructose. Muscles absorb glucose more quickly than fructose. So if you are looking to fuel more quickly you will want to choose a beverage that is made primarily of dextrose.

Can sports drink increase your performance?

When it comes to "increased performance," there is no agreement on the definition. However, the use of sports drinks as fuel during exercise has been associated with performing an activity for a longer period of time.

When to include sports drinks...

Sports drinks aim to fuel the exercising muscle. However, not all exercise calls for drinking an energy-containing sports drink. You should critically analyze your exercise to ensure it meets the recommendations for adding energy containing sports drink. Different types of exercise require different amounts of energy replenishment. For example, intense exercise (an exercise level that makes it hard to carry on a conversation) lasting longer than one hour calls for ingesting, eating, or drinking 30-60 grams of carbohydrate per hour.

Additionally, endurance exercise (an exercise level of breathing hard but still being able to have a conversation) lasting greater than one hour also increases your need for energy replenishment. Exercise lasting less than one hour does not typically indicate a need for an energy-containing sports drink. Keep in mind that excess sports drink consumption can lead to weight gain.

Here are sports drink recommendations:

Exercise Time

Amount of Carbohydrate

Less than 1 hour

0 grams

Intense Exercise: 1 hour or longer

30 to 60 grams per hour

Endurance Exercise: 1-2 hours

30 grams per hour

Endurance Exercise: 2-3 hours

60 grams per hour

Sports drinks can aid in recovery after both intense or endurance exercise when used correctly. The next time you reach for a sports drink, make sure that drink is going to help you meet your performance goals; understand the amount and intensity of your exercise; read the sports drink label; identify the source of energy (dextrose versus corn syrup); identify how much energy (carbohydrates) it contains.

Making a smart choice will ensure you get the energy you need to enhance your performance.

For more information about diet and exercise, call your local military medical treatment facility's Nutrition Services Department.

You also may be interested in...

Listen to Your Body: If It Doesn’t Feel ‘Good,’ It Probably Isn’t

Article
10/27/2021
Three soldiers running on blacktop road in the country

Avoiding serious injuries when it comes to working out is all about knowing how to interpret signals from your body and knowing the difference between ‘good’ and ‘bad’ pain, experts say.

Ultra-Endurance Military Athletes: What Motivates Them?

Article
10/25/2021
U.S. Coast Guard Lt. Cmdr. Duane Zitta on top of a mountain

For some, sports are a way to stay fit, for extreme endurance military athletes, it’s a way of life and a way to challenge themselves physically and mentally.

Ask the Doc: Am I Running Too Much?

Article
10/21/2021
Marine Corps recruits run in formation

Doc talks to Navy Lt. Cmdr. Aaron Stoll, a physical therapist at Naval Hospital Jacksonville, about the causes and cures for pain resulting from running.

Tips for How to ‘Train Right’ and Avoid Injuries During Sports and PT

Article
10/13/2021
Military personnel in physical threapy

Physical training, recreational activities, and sports are key to service members’ health but musculoskeletal injuries due to sudden incidents and repeated stress or overuse are the biggest health problem in the U.S. military.

DHA’s Mobile Apps Can Help You with Overall Wellness

Article
9/30/2021
A smartphone user using the DHA's Air Force MissionFit app

Healthcare and wellness apps developed by the DHA are proliferating.

Understanding Non-Suicidal Self-Injury, Support for Military Children

Article
9/21/2021
Non-suicidal self-injury by adolescents vary based on studies — from 1 in 6 to as high as 1 in 4 — rates have increased over the past 20 years. Given this prevalence and the associated health risks, it’s crucial for anyone treating adolescents to be aware of NSSI.

Non-suicidal self-injury by adolescents vary based on studies — from 1 in 6 to as high as 1 in 4 — rates have increased over the past 20 years.

As Fitness Tests Resume, Troops Seek Post-COVID Exercise Routines

Article
8/31/2021
Military personnel physically training

Keeping fit during pandemic proves hard for some.

How Good Diet and Exercise Prevent Injury and Disease

Article
8/30/2021
Photo of group doing pushups.

A proper diet and exercise regimen can ward off disease and aid in maintaining your health.

MHS and MOS Town Hall To Your Health: Dental Health

Article
8/24/2021
MHS and Military OneSource Townhall graphic

MHS and Military OneSource presents a discussion about Dental Health.

Stay Hydrated for Optimal Performance

Article
8/10/2021
A soldier takes a drink from his canteen.

Proper hydration is key to optimal performance.

Ask the Doc: AO2 Energy

Article
7/26/2021
AO2

Dear Doc: Me and the guys in my shop drink A LOT of caffeine. I'm not much of a coffee guy, but I do drink two or three energy drinks a day. I drink a lot of water too, and I'm young and in good shape, but sometimes I feel like I'm a little too reliant on these drinks. I sometimes short myself on sleep only because I know I can have an energy drink or two and be fine for most of the day. Is that a problem? Should I cut back? What are the impacts on my health? Are some forms of caffeine (coffee or tea, for example) better or safer than others? I'd rather focus on this while I'm young and healthy instead of keeping it up for a decade before I realize it's caused a real health problem. -AO2 Energy

AJ-Maste Yoga: Tips for a Healthy Deployment

Article
7/13/2021
Military personnel doing a yoga pose

Yoga comes in many forms and fashions, and has proven health benefits.

CHAMP uses more predictive analytics to improve beneficiary healthcare

Article
7/8/2021
A game of tug-of-war

Military health innovation and Total Force Fitness go hand-in-hand.

Turn Post-traumatic Stress Into Post-traumatic Growth

Article
6/30/2021
PTSD Infographic

Myths and facts about post-traumatic stress (PTS) and post-traumatic growth (PTG).

Aphasia, Caused by Stroke or TBI, is Frustrating and Little Known

Article
6/29/2021
A doctor looking at brain scans

Aphasia is an incurable disease usually caused by stroke that affects all forms of communication.

Page 4 of 6 , showing items 46 - 60
First < 1 2 3 4 5  ... > Last 
Refine your search
Last Updated: December 29, 2022
Follow us on Instagram Follow us on LinkedIn Follow us on Facebook Follow us on Twitter Follow us on YouTube Sign up on GovDelivery