1. Beverage Choices for Athletes

2. Functional Beverage drink product that satisfies thirst, is nonalcoholic, is ready‐to‐drink and includes in its formulation non‐traditional ingredients, such as herbs, vitamins, minerals, amino acids or additional fruit/vegetable raw ingredients, depending on the purpose it is designed for. Examples Sports & performance Energy drinks Ready-drink-teas Enhanced fruit drinks Soy beverages Enhanced water

3. Popular Ingredients Caffeine green tea yerba maté vitamin C Schizandra açaí ginger cranberry extracts and ginkgo biloba.

4. Disadvantages Contain very low levels of vitamins that they advertise they have in them lack calcium, potassium, folate and vitamin C More expensive Additional calories

5. Functional Beverage vs. Soda 20oz. Vitaminwater: Energy 120 Calories 33g Carbohydrates 50mg of Caffeine 20oz. Diet Coke 0 Calories 0 Carbohydrates 45mg Caffeine

6. Water 0 Calories 0g Carbohydrates 0mg of Caffeine improves performance VitaminWater 120 Calories 33g Carbohydrates 50mg of Caffeine Improves performance by another 6.3% Both good for less than an hour of exercise

7. 100% Fruit Juice Pros Nutritious Provides same vitamins and minerals naturally found in fruit Cons Lower in fiber High amounts of sugar – Can cause stomach distress *Should be diluted (half water, half juice) for fluid replacement for an athlete and for young children.

8. 100% Fruit Juice vs. Fruit Juice Beverages 100% Fruit Juice Provides same vitamins and minerals naturally found in fruit More expensive ready-to-drink Fruit Juice Beverages Usually less than 100% fruit juice Contain water, sweeteners, colors & flavoring Less expensive Ready-to-drink or Powdered drink mixes 100% Fruit Juice Similarities high content of sugar Should be diluted (half water, half juice )

9. Soda Ingredients Water Sweeteners Flavorings Colors Acids Carbon dioxide Caffeine Facts “Empty calories”-few if any vitamins or minerals are present. High in sugar No nutritional value

10. Sports Drinks Ingredients Water Mineral salts Sweeteners Facts Do NOT contain vitamins or protein Ready-to drink and powder mixes Improves endurance when exercising for more than 1 hour

11. Tea Pros Ready-to-drink and tea bags Regular or decaffeinated Sweet or unsweetened Cons Sweet tea has same amount of sugar as soda Does not provide a wide range of antioxidants or vitamins and minerals

12. Flavored Water Pros Add flavor to water Some have vitamins and minerals added Cons Flavoring contains non- nutritive sweeteners Some flavorings contain calories

13. Milk Ingredients 89% water Calcium Vitamin D Vitamin A Protein Potassium Riboflavin Vitamin B12 Phosphorus Niacin Pros Best sources of calcium Protein and calcium helps athlete build strong muscles and bones

14. Energy Drinks beverages that contain caffeine in combination with other ingredients such as taurine, guarana and B Vitamins, and that claim to provide energy or other benefits to those who drink the product. (this term s not recognized by the FDA or USDA) Contain more than 1 serving of caffeine – Unsafe levels for adolescents Caffeine is known to increase endurance – Banned by the International Olympic Committee Contain added sugar and additional stimulants Adolescents who consume them can experience increased blood pressure

15. Exercising in the Heat Before Drink plenty of fluids During Drink plenty of fluids Exercise > 1hr. Drink fluids with carbohydrates Exercise > 4hrs. Consume food or fluid containing carbohydrates, sodium and electrolytes After Replace every pound lost with 2 cups of fluid Sodium is important for fluid restoration after exercise. A meal eaten within a few hours of exercise can replace lost minerals.