Gatorade is a popular product, but just how healthy is it? Here’s a look at the best-selling sports drink in America, its nutritional value, benefits, and risks.
What Is Gatorade?
Gatorade is known as the original sports drink. It was developed by researchers at the University of Florida in 1965 for the “Gators” football team as a way for athletes to replenish and rehydrate after physical activity.
So what’s in it?
Gatorade is about 90% water. This is a critical component, as hydration is important for our general health, especially after physical exertion.
Gatorade also contains carbohydrates (carbs), which come in the form of sugar. This helps rebuild glycogen, which stores glucose (sugar) in your muscles for energy.
The main electrolytes (minerals) in Gatorade are sodium and potassium. Electrolytes have several functions, including regulating muscle contractions, keeping you hydrated, and balancing your pH level (the balance of acidity and alkalinity in your body).
The Gatorade that most closely resembles the original formula is Gatorade G Thirst Quencher, which is what will be discussed in this article.
Nutritional Facts
Nutritional facts tell you how high or low a food or drink is in various nutrients, as well as the percentage of recommended daily values they provide. A 20-ounce bottle of Gatorade G Thirst Quencher contains:
140 calories0 grams of fat0 grams of fiber270 milligrams of sodium36 grams of carbohydrates34 grams of sugar0 grams of protein80 milligrams of potassium
How does the nutrition value in Gatorade stack up with recommended daily values of its main components? According to the U.S. Department of Agriculture (USDA) Dietary Guidelines:
Sugar: The USDA dietary guidelines recommend no more than 36 grams of sugar a day for adult men and no more than 25 grams for adult women. One bottle of Gatorade meets or exceeds that recommendation. Americans on average eat 77 grams of sugar a day. Sodium: The American diet also tends to run high in sodium (salt). The USDA guidelines recommend no more than 2,300 milligrams of sodium a day, and ideally no more than 1,500 milligrams. One bottle of Gatorade provides a little more than 10% of the recommended sodium intake. Potassium: Many people don’t get enough of this mineral, which helps regulate your heartbeat. Gatorade provides roughly 2% of the recommended daily intake, which is between 3,500 to 4,700 milligrams.
Ingredients
In a bottle of Lemon-Lime Gatorade G Thirst Quencher, the ingredients in order of quantity are:
Water (about 90%)SugarDextrose (a form of sugar used as an artificial sweetener and for quick energy)Citric acidSaltSodium citrate (salt found in citric acid)Monopotassium phosphateGum arabic (an emulsifier and thickening agent)Glycerol ester of rosin (stabilizer or thickening agent)Natural flavorYellow 5 food dye (other flavors may contain other dyes and flavorings)
Benefits
After intense exercise, it’s important to replenish the body with fluid and minerals lost through sweat. Gatorade can help you rehydrate since it contains mainly water, and the sugar can help refuel muscles quickly.
If you’ve ever noticed how your sweat is salty, that’s because you’re losing sodium. The salt in Gatorade can resupply you with this mineral.
If you are dehydrated for any reason, whether through intense activity, illness, or you don’t drink enough water, Gatorade can provide hydration. If you drink the Gatorade formulas that contain vitamins, they can contribute to your nutrient needs.
Risks
Because it’s high in sugar and salt, bottles of Gatorade can quickly add up to more than a healthy amount of these nutrients, particularly if you have an inactive lifestyle.
If you have obesity or an inactive lifestyle, Gatorade can add unnecessary calories to your diet that you don’t work off (though it’s lower in calories than sugary sodas, which come in at about double that of Gatorade).
Obesity puts you at higher risk for developing:
High blood pressure Diabetes Kidney disease Cardiovascular issues
If you already have one or more of these conditions, drinking Gatorade regularly can make them worse.
Additionally, too much salt can raise blood pressure. This stresses the cardiovascular system and can lead to heart attack or stroke. Therefore, consuming a lot of Gatorade if you already eat a lot of other salty food doesn’t contribute to a healthy lifestyle.
The high sugar content of Gatorade is also a challenge to good health. Experts recommend that sugar form no more than 10% of our daily diet. About half of Americans eat double that on a daily basis.
Sugar affects your blood glucose level and can create insulin resistance, a risk factor for type 2 diabetes. It is also associated with cardiovascular disease.
While Gatorade is not unhealthy in and of itself, it can contribute to health concerns if you drink a lot of it and are inactive or have obesity.
Summary
Drinking Gatorade after 30 minutes or more of intense exercise can help quickly replace water and electrolytes you lose by sweating. However, drinking water will do much of the same thing. Gatorade is not unhealthy, but it does have high amounts of sugar and salt. People who are inactive or have diabetes, high blood pressure, or heart disease should take into account the salt and sugar in a bottle of Gatorade if they want to live a healthy lifestyle .
A Word From Verywell
If you’re thirsty from exercising or strenuous activity, Gatorade will help rehydrate you. But it may not be the healthiest option as an everyday drink, or for when you’re relaxing. This is particularly true if you have obesity or other health conditions that can be made worse through poor nutrition. There are plenty of other choices, including water, to replenish your body.
