THE EFFECT OF ELECTROLYTES AND ENERGY DRINKS CONSUMPTION ON ATHLETIC PERFORMANCE – A NARRATIVE REVIEW

Abstract

The major aim of the current narrative review was to present the current scientific knowledge on the potential effect of electrolytes and energy drink consumption on athletic performance and make recommendations for safe consumption. Athletes appreciate the need to consume fluids before, during, and after exercise as well as the significance of hydration by using drinks or/and energy drinks containing carbohydrates, salts, caffeine, taurine, and other ingredients. Energy drinks are considered by many athletes and/or exercisers to promote, in addition to high levels of energy, important hydration during exercise. The high levels of temperature and humidity in the atmosphere combined with intense exercise of the athlete increases the fluid requirements to avoid a possible risk of thermal disturbances. It is recommended that at least 4 hours before the start of the sports effort, the athlete should consume 5-7 ml of fluids per kilogram of body weight. During exercise that lasts more than 40 minutes, the creation of personalized hydration strategies is proposed. The athlete should try to drink fluids to replace, at least to some extent, enough of the fluid lost through sweat so that the total fluid deficit for a training session or competition is kept at no more than approximately 2% of body mass (an average of 200 ml per 20 min of exercise). During exercise lasting more than 1 hour and causing fatigue, athletes are advised to consume a carbohydrate source that is rapidly converted to blood glucose, while, sodium should be included in fluids consumed during exercise lasting more than 1-2 hours. The main ergogenic nutrients in most energy drinks appear to be carbohydrates and/or caffeine and taurine. The ergogenic value of caffeine on mental and physical performance is well established. Consuming energy drinks 10-60 minutes before exercise can improve focus, alertness, anaerobic performance, and/or aerobic exercise performance. Higher calorie energy drink intake may promote weight gain if the energy intake from its consumption is not carefully assessed as part of total daily energy intake. Children and adolescents should consider using energy drinks only with parental consent and after considering the number of carbohydrates, caffeine, and other nutrients contained in energy drinks.<p> </p><p><strong> Article visualizations:</strong></p><p><img src="/-counters-/edu_01/0333/a.php" alt="Hit counter" /></p>