Skip the Sports Drinks: Sip Smart With These Alternatives

Written by Ridley Kozman

I spend a lot of time playing sports, mostly basketball, soccer, and badminton. I often see kids in between shifts, at the half, or at the end of a game drinking sports drinks. You know those colored, sugary drinks that are supposed to power you up. Now, to be fair, the majority of kids drink water; however, an increasing number of youth athletes are fueling up with sports drinks.

But experts say that electrolyte-loaded sports drinks are more harmful than helpful for teens because they are loaded with sugar and have artificial dyes. They do not contribute to a healthy diet and are bad for your teeth and oral health. Sports drinks replace fluids but do nothing for your overall nutrition. So, what are some alternatives? Here are my top 5 recommendations:

1. Water

Simple is sometimes the best, and water is very hydrating to quench your thirst during sports. Combine water with a healthy snack such as a banana, some peanut butter, a handful of trail mix (a favourite in my house), or some pretzels, and you’re ready to get back out there!

2. Coconut Water

Staying on the water-theme, coconut water is very refreshing and gives a bit of a tropical vibe to your workout, practice, or game. It contains potassium and electrolytes, which your body needs, but instead of artificial sweeteners found in sports drinks, it has natural sugars.

3. Cherry Juice

This one is pretty unknown and underrated, but tart cherry juice is filled with antioxidants that can help reduce muscle soreness and might even speed up your recovery time after a vigorous workout. I find it sour, but if you dilute it with water, it’s more drinkable. If you are wearing light-coloured clothes while drinking cherry juice, you need to be especially careful!

4. Drinkable Yogurt

Did you ever down those yogurt straws as a kid or suck on one of those squeezable bottles? I sure did. Kefir yogurt and other kinds of yogurt drinks are awesome for athletes as they have protein for your muscles, carbohydrates for energy, and, as a bonus, contain probiotics, which are good for your gut health. There are a ton of flavours, and I find them filling and delicious.

5. Chocolate Milk

Staying on the dairy theme….my last recommendation is chocolate milk. This is my go-to, and experts agree that it is the perfect way to refuel. First off, it is tasty, especially when it’s really cold. But it is also packed with protein and carbohydrates, which help with muscle growth and strength development, as well as your energy. It’s just as re-hydrating as those neon sports drinks, but with less sugar and without artificial dyes and sweeteners.

Avoiding sports drinks actually isn't that hard. Water, coconut water, and chocolate milk are usually available at the same places where you’d find those well-marketed and glowing athlete beverages. I will admit that cherry juice and drinkable kefir are a bit rarer, but you could buy them at a natural/organic grocery store or health food store. While sports drinks look appealing, there are better alternatives that will help you re-energize and refuel. So, my advice is to sip smart and choose one of the drinks above!

Thumbnail Credit:

https://www.pexels.com/photo/close-up-of-plastic-bottles-with-green-caps-31699476/