1. S PORTS D RINKS R T HEY NEEDED? Developed by Julie Garden-Robinson, Ph.D., L.R.D. Food and Nutrition Specialist Shannon Medenwald, Student Dietitian NDSU Extension Service

2. E AT S MART. P LAY H ARD. D ID U K NOW ? 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. D ID U K NOW ? 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 F ACTS B4 U G ULP 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. H IDDEN C ALORIES 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 N ECESSARY ? 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 arent in sports drinks Water Considered the best drink around

7. M AKE UR O WN If a sports drink is needed, try making your own Its 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 D EHYDRATED ? Even during cold winter months, kids in sports can become dehydrated if they dont 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 D EHYDRATED ? 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 I S T HE B EST C HOICE 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. H OW 2 D RINK F LUIDS 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. S UMMING 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. S PORTS D RINKS R T HEY NEEDED? Developed by Julie Garden-Robinson, Ph.D., L.R.D. Food and Nutrition Specialist Shannon Medenwald, Student Dietitian NDSU Extension Service