As an individual who is in the midst of completing a graduate degree in exercise physiology I have quite a bit of information regarding “sports drinks” and physical performance.
The most important consequence of drinking Gatorade or any other sports drink is not in electrolyte replenishment but in the carbohydrates that these drinks provide. A great number of studies on long endurance aerobic activity (over 60 minutes) have shown an increase in performance with carbohydrate supplementation. The body’s stores of simple carbohydrates (muscle and liver glycogen and blood glucose) tend to become depleted after about an hour of strenuous activity. This is one of the primary reasons why people experience the phenomena of “hitting the wall” during exhaustive events like marathon running. Carbohydrate supplementation can help to maintain blood glucose at desirable levels and also increase the body’s ability to burn fats to produce energy because glucose by products are used as intermediates in the metabolism of fats, “fats burn in the flame of carbohydrates.”
One practical suggestion is to use a very diluted carbohydrate drink like watered down sports drink mix. Bottled Gatorade tends to be a bit on the strong side and is a bit of an over kill. It can even cause some stomach discomfort during intense exercise.
Powdered Gatorade works just fine, but any powdered drink without caffeine will do. Caffeine has a stimulatory effect and can actually enhance aerobic performance. But there are risks to the use of caffeine while backpacking, especially to those with cardiovascular disease risk factors.
Some other powdered drinks that can act as a carbohydrate supplements:
Powdered Cool Aid works fine. As an added benefit you can choose one with vitamin C. Vitamin C is an antioxidant, it is a very important in normal cellular function
Table sugar works just fine too. There are also some cheaper sports drink mixed available, I just put a bunch in a Zip lock and keep it in the bottom of my water bottle holster. I normally alternate bottles of fresh water with sports drinks. Recently I have begun to use a platypus hydration system. I carry two 2.5 L bottles and a duck bill drinking tube, it also double as a fill tube for my PUR hiker water filter. I keep some fresh water in one bottle and some sports drink water in the other as an on the go snack. The only problem that I have found is that you have to clean your bottle out very well every so often to avoid microbe growth. I use 2 Tablespoons of bleach and 1 quart of water to clean both my water filter and hydration systems whenever I get back from a trip.
If you are really trying to put out some miles this can be a great benefit. By constantly giving yourself carbohydrate feedings you can help to improve your performance without having to stop and eat as often. Most Americans have plenty of stored fat to provide enough energy for lots of hiking.
Real food works fine too: this is the reason gels and power bas were developed.. One of the key attributes of a carbohydrate supplement, weather it be an apple, sports drink, power bar or some gummy bears is that it be easily digested and normally does not cause stomach discomfort during exercise.
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