Sports Drinks R They NEEDED?

1. Sports DrinksR They NEEDED? Developed by Julie Garden-Robinson, Ph.D., L.R.D. Food and Nutrition Specialist Shannon Medenwald, Student Dietitian NDSU Extension Service

2. Eat Smart. Play Hard.Did U Know? • Sports drinks were first designed by a college football team • University of Florida Gators • Made to prevent dehydration and the resulting cramping caused by hot weather • This is how the popular name “Gatorade” was created

3. Did U Know? • The sports drink industry grew to $3 billion dollars by 2002 and an estimated $4 billion by 2007 • Popularity is constantly increasing • Industry keeps up with new colors, names and appealing advertising • The market of choice started toward young athletes • Sports drinks are now marketed toward kids ages 6-12, women and older adults

4. C the Facts B4 U Gulp • Sports drinks contain carbohydrates and electrolytes • Made for physical activity • To rehydrate • To sustain energy • Can increase your performance • Only if you are physically active for more than 60 to 90 minutes • Appeal to a younger generation • Marketed with names like Frost, Xtremo, Artic Shatter, Powerade, etc. • Bright, full of flavor and colorful

5. Hidden Calories • This is a concern because you may drink more calories than you burn during physical activity • Compare your choices! • Gatorade Thirst Quencher • 50 calories/8 ounces • In 20-ounces: 125 • Water • 0 calories/8 ounces

6. R they Necessary? • Not always • You can get the same benefits from other, better sources • Try these! • Milk - the “new” sports drink! • 100% fruit juice • Both milk and fruit juice contain essential vitamins and minerals that usually aren’t in sports drinks • Water • Considered the best drink around

7. Make UR Own • If a sports drink is needed, try making your own • It’s easy and cheaper! • Homemade Sports Drink • 4 Tbsp sugar • 1/4 tsp salt • 1/4 c boiling water • 1/4 c orange juice OR 2 tbsp lemon juice • 3 3/4 c cold water • In the bottom of a pitcher, dissolve the sugar and salt in the boiling water. Add the juice and cold water. Chill. Makes 1 quart.

8. R U Dehydrated? • Even during cold winter months, kids in sports can become dehydrated if they don’t drink enough fluids before, during and after activity • Dehydration results from not drinking enough fluids • This can lead to health problems • Decreased physical performance • May lose your coordination, concentration, endurance and strength

9. R U Dehydrated? • By the time you feel thirsty, you might already be dehydrated • Other symptoms of dehydration include • Feeling dizzy and lightheaded • Having a dry mouth • Producing less and darker urine • Keep hydrated by drinking enough fluids

10. H20 Is The Best Choice • Water is the best fluid for keeping hydrated • Help to cool your overheated body • Stay away from highly caffeinated drinks • Sports drinks are only needed for longer activities

11. How 2 Drink Fluids • Don't wait until you feel thirsty • Drink fluids before, after and during physical activity • Keep fluids with you and take water breaks every 10-15 minutes • Following physical activity, you need to drink fluids • 2 cups of fluids for each pound lost

12. Summing it up! • Sports drinks contain carbohydrates & electrolytes • And very few vitamins and minerals • Sports drinks only are recommended if you are physically active for more than 60 minutes. • Milk is a great “sports drink” • Water is still the best drink around • Stay hydrated! • Drink water before, after and during physical activity

13. Sports DrinksR They NEEDED? Developed by Julie Garden-Robinson, Ph.D., L.R.D. Food and Nutrition Specialist Shannon Medenwald, Student Dietitian NDSU Extension Service