Fluids 2000: Fluid Comparison Chart

FLUIDS 2000

SPORTS DRINKS: HOW THEY WORK

Fluid Comparison Chart

Ingredient/ Composition Per 8 oz.	Gatorade	Powerade	AllSport	Orange Juice	Water	Here's What To Look For Per 8oz.
Type of Carbohydrate	Sucrose, Glucose, Fructose	Fructose, Glucose, Polymers, Maltodextrins	High Fructose Corn Syrup	Glucose, Fructose, Sucrose	0	Sucrose, Glucose, Fructose, Mix of carbohydrates
Carbohydrate Content (%)	6%	8%	8 - 9%	10%	0%	6% Carbohydrate
Carbohydrate (grams)	14g	19g	19g	26g	0g	About 14g Carbohydrate
Osmolality (m0sm)	280-360	420	550	218	0	Approximately 300 Osmolality
Sodium (milligrams)	110	55	55	6	0	At least 100 mg.
Potassium (milligrams)	30	30	55	436	0	At least 28 mg.
Carbonation	0	0	Carbonated	0	0	No Carbonation

Note: Vitamins and Sports Drinks: No data exist to show a physiological benefit of adding any vitamins to a sports drink. In fact, some B vitamins diminish the taste of a beverage and could discourage adequate fluid intake.

Commentary

The type of carbohydrate (as well as the %) affects sweetness and can reduce fluid intake if too sweet. High fructose levels can cause gastrointestinal distress because they slow absorption. Multiple carbohydrate sources, such as the sucrose, glucose and fructose, help stimulate fluid absorption.
Research shows that the 6% concentration of carbohydrate in Gatorade (14g/8 oz) is optimal for rapid fluid replacement and improved performance. Recent studies show that Gatorade is absorbed faster than sports drinks, like Powerade and AllSport, with carbohydrate concentration of 8% or more. (Gatorade is absorbed as fast or faster than water.)
Osmolality is a term referring to the number of particles in a solution. A solution with fewer particles (low osmolality) tends to produce faster absorption of fluid. High osmolality (>400) can slow fluid absorption.
A sodium level of about 100-110 mg per 8 oz enhances the taste, optimizes absorption, and maintains body fluids. Diluted juices are severely lacking in this area. Generally speaking, the lower sodium levels in some sports drinks (e.g., Powerade and AllSport) may not stimulate voluntary drinking or help maintain fluid balance as does the higher sodium content in other sports drinks.
The level of potassium (30mg/8 oz) as well as the sodium level should attempt to replace body losses in proportion to those levels lost in sweat.
Carbonation discourages fluid intake due to gastric bloating, and throat burn. Even low levels of carbonation lead to inadequate fluid intake, which contributes to dehydration.