Sports & Energy Drinks

A sports drink, such as Gatorade or Powerade, replaces fluid, electrolytes (mainly sodium and potassium) and carbohydrates lost through sweat during exercise, and contains no caffeine. An energy drink, such as Red Bull or Monster, is built around caffeine and other stimulants to increase alertness, and is not designed for rehydration. Sports drinks suit long workouts, hot worksites and team sports; energy drinks are not recommended for hydration during heavy exercise.

A 250 mL can of Red Bull has about 80 mg of caffeine. A 473 mL can of Monster has about 160 mg. Celsius and Reign typically contain 200 to 300 mg per can, and a 5-hour Energy Extra Strength shot about 230 mg. Health Canada recommends most adults limit caffeine to 400 mg a day, and energy drinks sold in Canada must carry a caffeine statement and a warning that they are not recommended for children or pregnant or breastfeeding women.

Workplace heat-stress guidance recommends drinking about one cup (250 mL) of fluid every 15 to 20 minutes when working in heat, rather than waiting until thirsty. For shifts longer than about two hours of heavy sweating, alternate water with an electrolyte or sports drink to replace sodium. Avoid relying on energy drinks for hydration. Gatorade liquid concentrate is the lowest-cost option for crews because one gallon makes up to six gallons of drink.

Ready-to-drink protein shakes, such as Premier Protein (about 30 g of protein) and Fairlife Core Power (26 to 42 g of protein), are high-protein supplements for after workouts or between meals, not complete meal replacements. Some are shelf-stable until opened, which makes them easy to stock in gyms and break rooms. Once opened, refrigerate and drink within a day. They contain milk ingredients, so they are not suitable for people with milk allergy.

Pickle juice is the salty, vinegar brine from pickles, sold as a sports drink by brands such as Pickle Power. Athletes drink small amounts, about 60 to 90 mL, to help with muscle cramps; studies suggest it may relieve cramps faster than water, likely through a reflex triggered by the vinegar rather than by electrolytes alone. It is very high in sodium, so it is used as a shot, not as an everyday drink.

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