Is it time for a sports drink or an energy drink?

As the weather turns warmer, you might find yourself reaching for an icy blue or neon yellow drink. Maybe you think grabbing an energy drink could ensure a better workout. Or you sip a sports drink at your desk to stay hydrated.

How confident are you that this is the right drink for your routine? If you hesitate, you aren’t alone. Aaron Carbuhn, Ph.D., associate professor of dietetics and nutrition at the University of Kansas School of Health Professions, has studied the science and hopes to clear up the confusion.

Carbuhn explained the basic difference this way: “Sports drinks are a combination of added sugars with some electrolyte blends, sodium concentrations and water,” he said. “The goal is to replenish carbohydrate losses in the working muscle during exercise, and to a lesser extent to replenish electrolytes lost through sweat.”

While consumers have long been familiar with the Gatorade brand of sport drinks, there are many more options now, including Powerade, Body Armor, PRIME Hydration and Liquid I.V.

The original energy drink providing a boost of caffeine was coffee, but consumers now see shelves of options, including Red Bull, Celsius, Alani and Monster. Caffeine quantities in these drinks can vary widely, with 95 milligrams in a cup of coffee, 200 milligrams in a Celsius and 300 milligrams in a Monster.

Choosing the right drink for the right time and activity can be confusing for the casual user. “I see grocery store shelves crowded with these drinks,” said Michelle Bell, a paralegal who works at her desk all day, but embarks on walks twice daily. “I know they probably don’t do the same things … but I don’t know which ones are right for me.”

Know the difference

The most important action you can take to ensure you’re choosing the right beverage is to read the label, Carbuhn noted. The federal Food and Drug Administration (FDA) does not regulate supplements, which include sports drinks and energy drinks. Consumers must look at labels and carefully consider what they’re seeking.

Unlike sports drinks, energy drinks have caffeine, and they may have other ingredients as well, such as B vitamins or taurine. “They are marketed to support energy metabolism because of B vitamins’ role in helping convert calories from food or drinks into usable energy,” Carbuhn said.

Sports drinks have their place in the gym, Carbuhn agreed, but as a nutrition expert he had some thoughts about using them in a fitness program. “Usually, people choose sports drinks because the sweet and saltiness tastes better than plain water to them,” he said. “But depending on the type of exercise, intensity level and duration, water is often sufficient for recovering after a workout.” The downside to these drinks, he added, is that you consume a lot of added sugar.

So how do you know if water is sufficient after your workout? The answer requires doing some planning and a little math.

Carbuhn suggested weighing yourself pre- and post-workout to see what the changes are: “If a person loses more than 2% of their body weight during a workout, they may need more than water for sufficient rehydration.” He said that a severe drop in sodium levels, caused by excessive sweating, could pose a risk to the liver and kidneys. (Carbuhn also noted that exercisers need to use their judgment to determine whether their sweat loss was excessive.)

When it comes to energy drinks, most experts agree that children shouldn’t drink them at all. The American Academy of Pediatrics has recommended that energy drinks are not appropriate for children because of the high levels of caffeine these drinks contain. In addition, the Academy recommends that adolescents between the ages of 12 and 18 should not consume more than 100 milligrams of caffeine per day and should avoid energy drinks entirely.

What about adults? According to the FDA, most adults can safely consume 400 milligrams of caffeine per day, but people with health issues should consult their physician first.

“When we look at caffeine research in general … it does have the potential to improve performance at the gym,” Carbuhn said. Someone trying to focus on muscular endurance, such as through power movements or sprints, might benefit from an energy drink.

“Energy drinks can decrease the perception of fatigue or pain that might happen during an intense workout,” said Carbuhn. “The fatigue is real, but there is a governing mechanism in your brain that changes how you experience it.”

How much caffeine is ideal for boosting adult workouts? “Recommendations from the literature indicate that there is a potential benefit with intake of 2-3 milligrams of caffeine per kilogram of body weight,” Carbuhn said. This translates to choosing a drink that contains between 100 and 300 milligrams of caffeine.

Timing is an important consideration, and the evidence suggests it’s best to consume caffeine about one hour before training, allowing for absorption. Carbuhn added that the literature also suggests caffeine consumption is most effective in the early hours of the day.

With these tips in mind, you can match the rehydration method or energy boost that meets your goals, and in the flavor of your choice.