The most important gain from drink is staying hydrated. Loss of body fluids needs to be replenished. High performance sports teams often rely on weighing athletes before and after exercise to measure how much fluid was lost; in addition they are routinely (sometimes once or twice a day) measuring the concentration of urine. When you are dehydrated the urine is a darker colour and this can be measured with test strips or a small electronic device. Most trainers make available water and sports drinks for their athletes. For most training sessions there is no preference of one to the other, it is the hydration that counts. The advantage of flavoured drinks is that some people don’t drink as much when only plain water is available. They also keep them cold to ensure maximum consumption and uptake by the body.
In some circumstance, such as high heat or humidity or long periods of exercise there is a loss of salts. Most people can compensate for this with normal kidney function. However in long endurance events the kidney is already stressed as most of the circulation is directed to the muscles, so replenishing with an electrolyte drink can be helpful. Also in longer events replenishing some of the carbohydrates with sugar-enhanced drinks is beneficial.
A lot of studies have looked at recovery. After the sport the muscles need nutrition to help in recover, to make minor repairs and grow stronger. It is after the exercise where the choice of drink is important. For recovery the body needs, nutrients, carbohydrates, fluids and proteins. There are a number of products that provide this. Significant studies in soccer and hockey players have shown that one of the very best is low fat chocolate milk. Milk contains fluids, nutrients and proteins and adding the sugar of chocolate milk provides the carbohydrates as well.
So when thinking of your post recovery drink, think what more and more elite athletes are choosing; keeping it simple with a cold glass of chocolate milk!