Unless you're doing a really long, rigorous workout, chugging a sports drinks really isn't necessary. Electrolyte-enhanced beverages usually contain up to up to 34 grams of sugar, so an athlete is better off drinking water and refueling with other foods and beverages. (Coconut water and tart cherry juice have been hailed as miracle workout elixirs.) Research backs it up, too. A study published in the journal Obesity found that people who consume one or more sports drinks every day gained more weight over a three-year span than those who don’t.

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