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2012 Powerade
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Q&A Q&A2 3
Navigation menuMove your cursor over the page to reveal more detail about the issues covered
in each section, then click straight through to the answer you need.
Go to Glossary
4. Obesity and diabetes 36Specifc inormation or people trying to lose weight, or those with diabetes, who want to drink Powerade products.
5. Kids consumption and marketing to children 40
Marketing to childrenTCCC policy on marketing to children
Effect on childrenAre Powerade products suitable for children? Is it better than carbonated soft drinks for children?
What additives does it contain? Is it suitable for young athletes or children with diarrhoea?
6. Powerade ingredients 44
What is in Powerade ION4 andPowerade Zero?What do Powerade products contain?
Sweeteners
Which Powerade products contain sweeteners and in what quantity? Is aspartame safe?
Colours
Why are Powerade products so brightly coloured? Do Powerade products contain any of the
colours associated with hyperactivity in children? Does it contain any banned additives?
Sodium and saltWhy do Powerade products contain sodium? Is the salt in Powerade products bad for you?
Other ingredientsPreservatives, vitamins and protein in Powerade products. Glucose vs. fructose & sucrose.
How much can be drunk safely in a day?
7. Hydration 52How much liquid do we need to consume in a day? How do you know how much to drink
whilst exercising? Can you drink too much water/Powerade products?
8. Dental health 56
Are Powerade products bad for your teeth? Is it better to sip Powerade products? Does the lack
of saliva during exercise increase the risk of dental erosion?
What are the benefts and when should I usePowerade ION4andPowerade Zero? What is the
dierence betweenPowerade ION4 andPowerade Zero?
9. Powerade products 58
Glossary 62
Appendix 1 68
Supporting information for Question 2.3
Key TCCC contacts
Appendix 2 72
Introduction 4
1. How to use this Q&A collateral
2. Situation overview
Powerade Q&A 10
Return to Navigation
1. Powerade ION4 and Powerade Zero benefts 12
What are the benefts o Powerade products? What do you get rom Powerade products that you
wouldnt get rom plain water or ruit squash?
Sports performanceHow do Powerade products improve sports perormance? Is it only or proessional sports people?
Is it only benefcial ater a certain amount o exercise?
When to drink Powerade productsCan Powerade products be useful when carrying out other more general physically demanding activities?
At what point during exercise should you drink Powerade products?
Other Powerade products benefts/usesIs there any beneft to drinking Powerade products when not exercising? E.g. As a hangover cure,
general pick me up, meal replacement or ater an upset stomach?
2. Product claims 22
Detailed support for key Powerade product claims regularly questioned: Are Powerade products just an
expensive con? Do they really assist performance? Do they really hydrate better than water?
3. Product comparisons 28
Powerade productsWhat is the difference betweenPowerade ION4andPowerade Zero?
Competitor brandsHow do Powerade products compare to Lucozade and Gatorade?
Natural alternatives
How do Powerade products differ from natural alternatives such as milk, coconut water and fruit juice?
Other alternatives
HowdoPoweradeproductscomparetocarbonatedsoftdrinks,energy/vitamindrinksandhomemadesportsdrinks?
Further information
Powerade versus Powerade ION4
Key terms
3. Before we start
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Q&AQ&A Q&A
INTRODUCTION
4 5
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Q&A Q&A 76
casual physical activity or in a broad recreational
context. Additionally, there is a known tendency or
sports drinks to be consumed outside their proposed
context, or example as part o a sedentary
(i.e. inactive) liestyle, while watching sports.
4) Kids consumption and obesity/hyperactivity:
Issues relating to kids consumption o Powerade
have been linked directly to broader health and
obesity concerns around carbonated and non-
carbonated sot drinks usage amongst children.
Some healthcare proessionals argue that the
consumption o drinks supplying a source o
energy (as carbohydrates) and thereore additional
calories, contributes to childhood obesity. Others
argue that boosting child awareness o the
importance o hydration and encouraging sporting
participation can actually help to address health
and obesity issues. Concerns have also been raised
about the use o additives (such as colours) in sports
drinks and their link to hyperactivity in children.
5) Powerade and dental health: Issues relating to
the relationship between sports drinks and dental
health, highlighting the ability o citric acid in sports
drinks to erode tooth enamel.
6) Powerade scientic credentials: With the
European Food Saety Authority (EFSA) evaluating
health and nutrition claims and currently rejectinga high proportion o them, it is imperative that
Powerade has a robust scientic portolio to support
its position and maintain brand integrity.
Against this backdrop, it is not surprising that there is
a lack o understanding about the role o sports drinks
and a wide variety o views and opinions rom many
dierent sources about the validity and benets o
such drinks or consumers. Conusion and lack o trust
is prevalent amongst some groups o consumers
and other stakeholders. The challenge is to keep
consumers inormed, ensure understanding o the
product benets and build trust in the brand.
How to use this Q&A collateral
This Q&A document has been designed to provide
the EG region Powerade community both brand
and supporting PR teams with clear and aligned
guidance on how to respond reactively to questions
arising rom the media and other stakeholders about
the Powerade range.
The questions included in this document have been
ormulated to address recent consumer issues and key
media trends. They are grouped by category to help
you nd the inormation you are looking or and have
been listed in order o importance based on the issues
raised in recent media coverage.
The answers have been developed using the most
up-to-date scientic research and brand messages
and are reerenced where required. Fur ther reerence
inormation can be ound in Appendix 1.
It is important to note that the answers are by no
means exhaustive and it is advised that you seek
additional advice and guidance rom your local SRA
contacts, especially when talking about product
benets and the hydrates better than water claim,
and i a specic issue should arise in your country. Key
contacts are included in Appendix 2.
We hope this document will provide you with theinormation required to support the Powerade brand
and respond to any enquiries about the products.
Situation overview
Scepticism over the health and beneft claims made
by ood and drink manuacturers and suspicion o
artifcial ingredients is increasing amongst some
European consumers. This trend has the potential to
erode consumer trust and confdence in unctional
ood and drink; this means manuacturers need to
ensure that they promote their unctional products in
a credible and honest manner, and continue to educate
consumers about the benefts o their products.
A media analysis (using Factiva) o recent coverage o
sports drinks identied a number o articles which were
positive in tone, including messages on the ability o sports
drinks to improve perormance and oset dehydration
during exercise. However, a number o issues were
identied that require eective issues management to
maintain brand integrity and uel brand growth.
The ollowing summarises the key issues and the
common misconceptions and inaccuracies currently
impacting Powerade in the EG region:
1)Recreational vs. elite: A undamental issue or
Powerade relates to whether a carbohydrate-
electrolyte based drink can deliver tangible benets to
consumers engaged in regular recreational sport and
exercise.
2) Powerade vs. water: Whilst no-one disputes the need
to rehydrate beore, during and ater exercise, some
proessionals in the eld o sports science and nutrition
argue that more natural and less expensive options
like water or a mixture o ruit juice/water oer a better,
more natural alternative or consumers.
3) Weight control: Some health experts also point
out that a drink supplying a source o energy could
lead to weight gain i the drink is consumed during
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Q&AQ&A Q&A 98
Beore we start
This document has been designed or use by the EG
Powerade community. However, in certain markets
the product names and terminology used may dier.
The inormation below is designed to provide clarity
across market dierences. I in doubt it is advised
you also seek additional advice rom your local SRA
contact.
Throughout this document, we only ocus on inorma-
tion in relation to Powerade ION4 andPowerade Zero,
and Powerade in some markets - all Ready to Drink
(RTD) ormats. Other Powerade brand products, whichare country specic such as Powerade ION4 Powder or
Powerade Energy (GB only) are not covered within this
document.
For urther clarifcation or advice please
contactEurope Group SRA (page 72)or your
Local SRA contact.
Key Terms
Although phrasing may dier between markets, the
denitions below should provide clarity on some com-
mon terms. I you have any doubts it is advised that
you seek urther clarity rom your local SRA contact.
Your body needsuel, sometimes reerred to as
energy or calories, in order to unction. For athletes,
carbohydratesare the best source o uel as they are
most easily digested.*
Minerals are an essential part o our diet or normalbody structure and unction. In sports drinks, cer tain
minerals (electrolytes ) help support hydration and
prevent dehydration.
Isotonicsports drinks are drinks that contain water
and substances with a total concentration that is
similar to blood; this allows or ast absorption o
water, sodium and glucose and is ideal or rehydrat-
ing and reuelling.
*It is important to remember that i the quantity o
calories consumed exceeds the quantity used up
through physical activity and body processes, weight
gain will result.
Powerade versus Powerade ION4
Most EG markets are now selling Powerade ION4
and throughout this document we reer to Powerade
ION4. Whilst Powerade and Powerade ION4 have thesame hydration and perormance benets they are
slightly dierent in terms o composition.
Advice:For those markets that have not yet
transitioned rom Powerade toPowerade ION4it
is advised that you seek urther clarity on claims
rom your local SRA contact.
Powerade Zero is not a sports drink
From a regulatory ramework, Powerade Zero is not
a sports drink (due to the lack o carbohydrates) and
should not be positioned or communicated in the same
way as Powerade or Powerade ION4.
Further inormation
It is important to note that the answers in this Q&A are
by no means exhaustive and it is advised that you seek
additional advice and guidance rom your local SRAcontacts, especially when a specic issue should arise
in your country.
Regarding specic challenges or incidents, on any
Powerade products, please see thekey contact list
on page 72, or Europe Group.
For any specic guidance or advice on the Advertis-
ing Standards Authority (ASA) matter in relation
to the hydrates better than water claim, please
contact the appropriate contacts on page 72.
Updates will be made to the Q&A in line with any
signicant developments relating to the brand, or
the availability o new supporting inormation and
data. Local country teams are encouraged to share
any new insights, research or inormation relating to
Powerade and sports drinks that may emerge in their
local countries or inclusion in uture Q&As.
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Q&A Q&A
POWERADE
Q&A
0 11
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Q&AQ&A Q&A
1.POWERADE
bENEfITS
2 13
Powerade ION4 and
Powerade Zero benefts
1.1What are the benefts o Powerade ION4 and
Powerade Zero?
Powerade ION4 is an isotonic[terminology not
to be used in Spain] sports drink containing fuid,
our o the minerals [Tier 1 countries]/ minerals
[Tier 2 countries]lost in sweat or hydration and
carbohydrates to rapidly replenish the uel your
body loses during exercise.
It has been scientically ormulated to contain a
combination o carbohydrates and minerals to
enable people participating in prolonged, intense
sports or exercise sessions to perorm at their best or
longer, by helping the body to rehydrate and reuel.
Powerade Zero is a great-tasting, zero sugar,
calorie ree drink that helps rehydrate the body
without adding back the calories.* It is ideal or those
engaged in lighter intensity exercise sessions that
last less than 60 minutes.
* Please consult EUG or Local SRA or local country claimadaptations.
1.2What do you get from Powerade ION4 that you
wouldnt get from a drink such as plain water?
When youre exercising hard and in desperate need o a
drink, its natural to head or the nearest bottle o water.
Although itll quench your thirst, it isnt always the best way
to rehydrate your body during or ater exercise. Heres why:
Water doesnt have adequate minerals and
carbohydrates to replace those lost through sweat.
Watershutsdownthethirstreceptorsprematurely,beore
youvereplacedtheluidyourbody haslost throughsweat.
Water doesnt have favour, which has been shown to
encourage you to drink.
Water doesnt have the perormance-sustaining benets
provided by the carbohydrate uel in a sports drink.
Iyouareunableordontplantoeataterexercise,thenasportsdrink has the advantage o containing sodium, which helps
your body more eectively retain and use the fuid youve
drunk to help prevent dehydration. Sports drinks can also
provide carbohydrates to help replenish muscle uel stores.
Inadditiontohydrating,sportsdrinksarespeciallyormulated
toreplenishbothuelandmineralneedsto helpyousustain
physical(muscularstrength, endurancecapacity,pace)and
mentalperormance(concentration,reactiontime,accuracy).
RAPID HYDRATION+SUSTAINED PERFORMANCE
WATERCARBOHYDRATES
GLUCOSE+ FRUCTOSE
ELECTROLYTES
SODIUM, POTASSIUM
MAGNESIUM, CALCIUM
OPTIMUM FITNESS HYDRATIONFOR LIGHT EXCERCISESESSION < 60 MINS
WATERCARBOHYDRATES
ELECTROLYTES
SODIUM, POTASSIUM,
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Q&A Q&A4 15
1.3What do you get rom Powerade ION4 that you
wouldnt get rom a drink such as commercially
available favoured water or regular ruit squash?
Powerade ION4 contains minerals, such as sodium,
which are not ound in adequate quantities in a drink
made rom water and glucose alone or rom ruit
squash. Sodium is the main mineral lost in sweat.
Its vital to replace sodium because it helps stimulate
carbohydrate and water absorption, and supports
hydration by helping the body to hold onto water both
during and ater exercise.
Sports performance
1.4 Can Powerade ION4 improve sports
performance? Have there been any studies
to show this?
For optimal perormance, athletes need to be hydrated
and adequately uelled during intense exercise.
Exercise scientists have extensively researched the
best fuid to drink during exercise. Sports drinks, or to
be more specic, carbohydrate-electrolyte drinks, are
one o the best researched sports nutrition products
available to athletes.
It is accepted that perormance during prolonged
or intense exercise can be improved by consuming
carbohydrate-electrolyte drinks, such asPowerade
ION4, during exercise. This improvement is due to theeects o the carbohydrates in the drink providing
additional uel to the muscles and due to the fuid and
minerals minimising fuid and mineral disturbances that
can occur through sweating. The evidence on which this
is based has been the subject o a number o extensive
reviews.Consumingcarbohydratesandrehydratingbeore
andduringexercisehasbeendemonstratedtoenhance
perormancewhenexercisingorlongerthan60minutes.
Scientic studies have shown that sports drinks,
when consumed in appropriate amounts, deliver an
adequate amount o carbohydrates to properly respond
to sports peoples energy needs during prolonged,
intense exercise or training sessions. Carbohydrates
provide uel or the brain to maintain skills and decision
making and uel or muscle to sustain perormance and
reduce the perception o atigue. As a result, exercise
perormance is improved.
In addition to the above evidence, in the past years
Powerade has completed a variety o studies showing
that Powerade can improve perormance (endurance
and mental) while exercising in either warm or cool
weather conditions (these studies did not use
Powerade ION4).
Watson P, van Langen F, Quigley J and Maughan
RJ. A systematic examination o the infuence o
carbohydrate supplementation on physical and
mental perormance in warm conditions. ISSSMC
Conerence, Newcastle, August 2010. Br J Sports Med
2010;44:i21 doi:10.1136/bjsm.2010.078972.62
Watson P, Ferguson D, Ewington A and Maughan
RJ A systematic examination o the infuence
o carbohydrate supplementation on physical
and mental perormance in cool conditions.
ISSSMC Conerence, Newcastle, August 2010.
Br J Sports Med 2010;44:i15-i16 doi:10.1136/bjsm.2010.078972.46
Also, even more recently, it has been shown that the
consumption o Powerade (these studies did not use
Powerade ION4) resulted in improvements in exercise
capacity, repeated sprint perormance and cognitive
unction when compared to no fuid and water.
Watson P, Davison CA, Smithies S and Maughan RJ.
The infuence o fuid ingestion and carbohydrate
supplementation on physical and mental
perormance during intermittent high-intensity
exercise. ISSSMC Conerence, Newcastle, August
2010. Br J Sports Med 2010;44:i15 doi:10.1136/
bjsm.2010.078972.45
REFERENCES
Coyle,E.F.,Fluidanduelintakeduringexercise,
JSportsSci,22:3955,2004
Coyle,E.F.,Hamilton,M.,Fluidreplacementduring
exercise:Eectsonphysiologicalhomeostasisand
perormance,InPerspectivesinExerciseScienceandSports
Medicine,ed.Gisoli,C.V.andLamb,D.R.,Carmel,IN:Cooper
Publishing,3:281308,1990
Herbert,W.G.,Waterandelectrolytes,InErgogenicAids
inSport,ed.Williams,M.H.,HumanKinetics,Champaign,IL,
USA,56-98,1983
Jeukendrup,A.,Brouns,F.,Wagenmakers,A.J.,Saris,W.
H.,Carbohydrate-electrolyteeedingsimprove1htimetrial
cyclingperormance,IntJSportsMed,18:125-9,1997
Jeukendrup,A.E.,Currell,K.,Clarke,J.,Cole,J.,Blannin,A.
K.,Eectobeverageglucoseandsodiumcontentonluid
delivery,NutrMetab,6:9,2009
Jeukendrup,A.E.,CarbohydrateIntakeduringexercise
andPerormance,Nutrition;20:669677,2004
Lamb,D.andBrodowicz,G.R.,Optimaluseoluidsovaryingormulationstominimizeexercise-induced
disturbancesinhomeostasis,SportsMed,3:247-274,1986
Maughan,R.J.,Fluidandelectrolytelossandreplacement
inexercise,InPerspectivesinExerciseScienceand
SportsMedicine:Ergogenics:TheEnhancementoSport
Perormance,ed.Lamb,D.R.,andWilliams,M.H.,Carmel,IN:
BenchmarkPress,4:3585,1991
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Q&A Q&A6 17
Watson P, Davison C A, Smithies S, Maughan R
J(2010). Infuence o fuid ingestion and carbohydrate
supplementation on physical and mental perormance
during intermittent high-intensity exercise. Br J Sports
Med 2010;44:i15 doi:10.1136/bjsm.2010.078972.45
McConnell, G., Snow, R. J., Proietto, J. and Hargreaves,
M., Muscle metabolism during prolonged exercise in
humans: infuence o carbohydrate availability. J Appl
Physiol, 87:1083-1086, 1999
Murray, R., The eects o consuming carbohydrate-
electrolyte beverages on gastric emptying and fuid
absorption during and ollowing exercise, Sports Med,
4:322-351, 1987
1.5Can rinsing the mouth with Powerade ION4 give
the same overall-benets as drinking it?
While recent studies have shown that rinsing the
mouth with a carbohydrate-containing drink can
help improve sports perormance, rinsing alone does
not provide the re-hydration or reuelling benets o
drinking a sports drink.
Researchers believe that chemical receptors in the mouth
may respond to carbohydrates in sports drinks by sending
signals to the brain that make exercise eel easier.
The overall benet o drinking a sports drink,
such as Powerade ION4, which consists o fuid,
carbohydrates and minerals, is to keep the exercising
individual hydrated and adequately uelled.
These benets can only be achieved simultaneously
by ingestion. Ingesting sports drinks, such as
Powerade ION4 is a useul way to both rehydrate and
replenish the uel that your body loses during exercise.
REERENCES
Carter, J. M., Jeukendrup, A. E., David J., The Eect
o Carbohydrate Mouth Rinse on 1-h Cycle Time
Trial Perormance, Medicine & Science in Sports &
Exercise, 36 (12):2107-2111, 2004
Chambers, E. S., Bridge, M. W., Jones D .A.,
Carbohydrate sensing in the human mouth: eects
on exercise perormance and brain activity, J Physiol,
587:17791794, 2009
Coyle, E. F., Fluid and uel intake during exercise, J
Sports Sci, 22:39-55, 2004
Maughan, R. J., Leiper, J. B., Eects o sodium content
o ingested fuids on post-exercise rehydration in man,
Eur J Appl Physiol, 71:3119, 1995
Maughan, R. and Shirres, S., Rehydration and
Recovery ater exercise, Science & Sports, 19:234
238, 2004
Pottier, A., Bouckaert, J., Gilis, W., Roels, T., Derave,
W., Mouth rinse but not ingestion o a carbohydrate
solution improves 1-h cycle time trial perormance,
Scand J Med Sci Sports, 20(1):105-11, 2010
1.6Are Powerade products just or proessional
sports people?
No.Powerade ION4 is or anyone engaging in prolonged
or intense exercise, and its even more cr itical or
individuals classied as heavy sweaters, or individuals
exercising in hot and humid weather conditions or high
altitudes. Powerade ION4 replaces not only fuid andminerals lost through sweat but also carbohydrates
which the muscles use up during exercise.
One hour o moderate exercise generally results
in between 0.5 L and 1.0 L o sweat loss which can
quickly result in dehydration (this varies between
individuals due to dierent sweat rates).
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Q&A Q&A8 19
Hot environments are also likely to cause physical stress.
Heart rate and body temperature increase dramatically,
whilst perormance and concentration levels
decline. Dehydration can also aect people in cooler
environments such as cross country skiing or mountain
climbing, whilst or a swimmer, immersion in water also
stimulates fuid loss through increased urine production.
Mental perormance, which is important where
concentration, skilled tasks and tactical issues are
involved, is also reduced by dehydration. When
dehydration o 2% o body weight or more is
experienced, visual-motor skills, short-term memory,
reaction time, and attention deteriorate.
It is thereore important to maintain hydration and replace
lost minerals and carbohydrates by drinking a prolonged,
intense spor ts drink such asPowerade ION4which has
been scientically ormulated to contain a combination
o carbohydrates and minerals to enable people
participating in prolonged, intense sports and exercise
sessions, in a variety o environmental conditions (warm
or cool), to perorm at their best or longer.
Powerade Zero is a great-tasting, zero sugar, calorie
ree drink that helps rehydrate the body without adding
back the calories.* It is ideal or those engaged in
lighter intensity exercise sessions that last less than 60
minutes.
*PleaseconsultEUGorLocalSRAorlocalcountryclaimadaptations.
REERENCES
Watson P, van Langen F, Quigley J and Maughan
RJ. A systematic examination o the infuence o
carbohydrate supplementation on physical and
mental perormance in warm conditions. ISSSMC
Conerence, Newcastle, August 2010. Br J Sports Med
When to drink Powerade products?
1.8 Should I drink Powerade products i I am not
playing sports but perorming manual labour/working
in extreme environmental conditions/carrying out
physically demanding recreational activities?
I you are carrying out strenuous exercise that is
intense, prolonged or takes place in hot and humid
conditions and induces heavy sweat losses that may
lead to dehydration, then drinking Powerade ION4
can help to maintain fuid balance and can also help
replace carbohydrates that are used up in the body.
Dehydration can occur under many circumstances,
even when not exercising. The eect o dehydration
on perormance varies across dierent weather
conditions. Not only can dehydration lead to
a reduction in physical perormance, such as
muscle atigue, but it can also negatively aect
mental perormance, which is important where
concentration, skilled tasks or tactical issues are
involved. When dehydration o 2% o body weight or
more occurs, visual-motor skills, short-term memory,
reaction time, and attention deteriorate.
It is thereore important to stay hydrated and, when
needed, replace lost minerals and carbohydrates by
drinking a sports drink such as Powerade ION4.
* Remember that all oods and beverages with
calories have the potential o adding excess calories
to the diet. When consuming caloric beverages,
like Powerade, its important to remain within your
daily calorie limits while meeting your nutrition and
hydration needs.
2010;44:i21 doi:10.1136/bjsm.2010.078972.62
Watson P, Ferguson D, Ewington A and Maughan
RJ A systematic examination o the infuence o
carbohydrate supplementation on physical and
mental perormance in cool conditions. ISSSMC
Conerence, Newcastle, August 2010. Br J Sports Med
2010;44:i15-i16 doi:10.1136/bjsm.2010.078972.46
1.7 Is it true you need to exercise or at least an
hour beore you see any positive benets rom
drinking Powerade ION4?
No.Theneedorluids,mineralsandcarbohydratesduring
exercisecanvaryoreachindividualanddependsonseveral
actors.Theseneedsincreasedependingontheintensity,
thedurationotheexercise,theenvironment,genetics,
clothingandmany otheractors. Fluidintakeand adequate
hydrationduringexerciseareimportantandbecomeeven
moreessentialduringprolonged,intenseexercisesessions
lastingmorethanonehour,andcompetitionevents.
It is important to be properly hydrated beore you
start exercising, particularly i you want to perorm
at your best. A sports drink like Powerade ION4 can
provide eective hydration rom the start.
* Remember that all oods and beverages with calories
have the potential o adding excess calories to the diet.
When consuming caloric beverages, like Powerade,
its important to remain within your daily calorie limitswhile meeting your nutrition and hydration needs.
Powerade Zero is a great-tasti ng, zero sugar, calorie
ree drink that helps rehydrate the body without
adding back the calories.* It is ideal or those engaged
in lighter intensity exercise sessions that last less than
60 minutes.
*Please consult EUG or Local SRA or local country claimadaptations.
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Q&A Q&A0 21
Powerade Zero is a great-tasting, zero sugar,
calorie ree drink that helps rehydrate the body
without adding back the calories.* It is ideal or those
engaged in lighter intensity exercise sessions that
last less than 60 minutes.
*Please consult EUG or Local SRA or local country claim adapta-tions.
REERENCES
Grandjean, A. and Grandjean, N., Dehydration
and Cognitive Perormance, J Am Coll Nutr, 26(5):
549S554S, 2007
Maughan, R., Impact o mild dehydration on
wellness and on exercise perormance, Eur J Clin
Nutr, 57, Suppl 2: S19S23, 2003
Shirres, S. M., The Importance o Good Hydration
or Work and Exercise Perormance, Nutr Rev,
63(6):S14-S21, 2005
1.9 When should I drink Powerade ION4 or
Powerade ZERO?
Powerade ION4 oers a convenient and ecient
way to rehydrate the body and delay the onset o
muscle atigue during exercise, as well as enabling
continued physical perormance and a speedy
recovery, in terms o rehydration and reuelling,
ater exercise.
Drinking Powerade ION4 is recommended whenexercising or 30 minutes or longer at a high
intensity, or or 60 minutes or longer at any intensity.
Powerade Zero is designed or those engaged in
lighter intensity tness sessions that last less than
60 minutes.
Beore Exercise: Both Powerade ION4 and
Powerade Zero help to ensure the body is
hydrated beore exercise starts, reducing the risk o
dehydration. Additionally, Powerade ION4 can also
help build up glycogen stores.
During Exercise: Powerade ION4helps to prevent
dehydration and rapidly supplies uel or the working
muscles to help sustain your perormance.
Powerade Zerohelpstopreventdehydration.
Ater Exercise: Powerade ION4helpstoreplaceluid,
uelandmineralslostthroughsweatprovidinganeective
reuelling and rehydration proposition. Powerade Zero
helps to replace fuid lost through sweat.
Only a well hydrated body can help to stretch your
potential. I youre well hydrated beore you start
exercising, youre less likely to become dehydrated and
youre prepared or optimum perormance. In most
situations, sweat lost during exercise is much greater
than the amount o fuid an athlete can replace during
a session. It is thereore benecial to start any exercise
session well hydrated to minimise the risk o dehydration.
That is why its important that the bodys fuid
balance is optimal at the beginning o any exercise
session as dehydration will have a negative impact on
perormance at a later stage. It is recommended that
pre-hydrating with beverages, i needed, should be
initiated at least several hours beore an exercise taskto enable fuid absorption and optimise perormance.
REERENCES
Sawka, M. N., Burke, L. M., Eichner, E. R., Maughan, R.
J., Montain, S. J., Stacheneld, N. S., American College
o Sports Medicine Position Stand: Exercise and Fluid
Replacement,MedSciSportsExerc,39(2):377-39,2007
Other Powerade product benets/uses
1.10 Is there any benet to drinking Powerade
products i Im not exercising? E.g. hangover
cure? General pick me up i Im tired?
Powerade ION4 is an isotonic sports drink scientically
ormulated to help prevent dehydration and delay the
onset o muscle atigue during exercise. It contains
carbohydrates, which can provide uel or the body and
can help delay the onset o muscle atigue, and minerals
to replace those that have been lost through sweat.
Dehydration can be a common symptom o
hangovers (due to urine loss, as alcohol has a diuretic
eect), and sports beverages can help replace
fuid and minerals lost in these instances. Although
Powerade ION4 has been designed or people
exercising, there is no health risk associated with
drinking it at other times or healthy individuals.
*Remember that all oods and beverages with calories
have the potential o adding excess calories to the diet.
When consuming caloric beverages, like Powerade,
its important to remain within your daily calorie limits
while meeting your nutrition and hydration needs.
Powerade Zero is a great-tasting, zero sugar,
calorie ree drink that helps rehydrate the body
without adding back the calories.* It is ideal or thoseengaged in lighter intensity exercise sessions that
last less than 60 minutes.
*Please consult EUG or Local SRA or local country claim adapta-tions.
For those that are sodium-sensitive, it would be
advisable to seek medical advice beore drinking any
Powerade products when not exercising.
1.11 I have heard that you should drink an isotonic
drink to rehydrate ater an upset stomach can I drink
Powerade ION4?
Dehydration can occur ollowing an upset stomach,
diarrhoea and vomiting. However, it is important to
seek the advice o your doctor about proper hydration
during an illness.
1.12 As it contains carbohydrates and minerals, can
Powerade ION4 be used as a meal replacement?
Powerade ION4 does not contain all the essential
nutrients that would normally be provided by a meal.
Thereore Powerade ION4 should not be used as a
meal supplement or a meal alternative. Powerade
ION4 is designed to help prevent dehydration and
delay the onset o muscle atigue during exercise, as
such it has been scientically ormulated to provide a
combination o minerals and carbohydrates that are
emptied quickly rom the stomach and are rapidly
absorbed rom the small intestine, to help the body
rehydrate and reuel.
Sports drinks, such as Powerade ION4, are not designed
to be a meal replacement, butPowerade ION4 can be a
useul part o an athletes diet or the quick replacement
o fuid, minerals and carbohydrates.
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2.PRODUCT
CLAIMS
Q&A Q&A2 23
Product claims
2.1Powerade ION4 is just favoured water with sugar
and salt isnt this just an expensive con?
Sports scientists and athletes recommend drinking a
properly ormulated sports drink like Powerade ION4
beore, during and ater prolonged, intense exercise. It
oers a convenient and ecient way to rehydrate the
body and has been scientically ormulated to delay
the onset o muscle atigue enabling continued physical
perormance and a speedy recovery ater exercise.
Powerade ION4 will help you to replenish fuid
and minerals lost in sweat or eective hydration
and replace carbohydrates your body loses during
exercise. It helps to maintain desired perormance
levels and oer eective rehydration or prolonged,
intense exercise and training sessions.
*Remember that all oods and beverages with calories
have the potential o adding excess calories to the diet.
When consuming caloric beverages, like Powerade,
its important to remain within your daily calorie limits
while meeting your nutrition and hydration needs.
For those who want the hydration without the calories,
we oer Powerade Zero, the rst zero-sugar, calorie-
ree drink.
REERENCES
Maughan,R.J.,Owen,J.H.,Shirres,S.M.,Leiper,J.B.,Post-
exerciserehydrationinman:eectsoelectrolyteaddition
toingestedluids,EurJ ApplPhysiol,69:20915,1994
Coyle,E.F.,Fluidanduelintakeduringexercise,
JSportsSci,22:3955,2004
SCF,ReportotheScientiicCommitteeonFoodon
compositionandspeciicationo oodintendedtomeet
theexpenditureointensemusculareort,especiallyor
sportsmen(AdoptedbytheSCFon22/6/2000,corrected
bytheSCFon28/2/2001)
Maughan,R.J.,Fluidandelectrolytelossandreplacement
inexercise,JSportsSci,9:11742,1991
Maughan,R.J.andLeiper,J.B.,Eectsosodiumcontent
oingestedluidsonpost-exerciserehydrationin man,EurJ
ApplPhysiol,71:3119,1995
Maughan,R.andShirres,S.,RehydrationandRecovery
aterexercise,Science&Sports,19:234238,2004
2.2Arent you misleading consumers by suggesting
that Powerade ION4 will assist perormance experts
say water is just as good?
A properly ormulated sports drink provides sodium
and carbohydrates that water doesnt contain; as
a result, or people engaged in prolonged, intense
physical activity, a sports beverage rehydrates and
reuels in ways that water does not. Being adequately
hydrated and having sucient carbohydrate uel are
both important or optimum perormance.
In her review in 2009 Dr Susan Shirres states
that: Generally drinking plain water is better than
drinking nothing but drinking a properly ormulated
carbohydrate electrolyte sports drink will allow or an
even better exercise perormance with benets beinggained rom both its carbohydrate content and the
water and electrolyte content.
Drinking during exercise improves perormance,
provided that the exercise is o a sucient duration
or the drink to be emptied rom the stomach and be
absorbed in the intestine.
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bETTERTHA
NWATERHYDRA
TESCreatedbysportsscien
tists,usedbysp
ortspeople
Q&A Q&A4 25
In evaluating how a properly ormulated sports
beverage hydrates compared to water, it is
essential to bear in mind that such a beverage is
intended or use by a person who, as a result o
engaging in sustained, high intensity exercise, has
lost substantial quantities o water and minerals
(electrolytes) through perspiration. As explained
below, a substantial body o scientic evidence,
taken as a whole, establishes that or such a person,
drinking a properly ormulated sports drink that
contains not only water, but also appropriate
quantities o sodium and carbohydrates, will result
in his/her consuming a higher volume o fuid, and
retaining it better, than i he/she drank plain water
alone.
Specically, an appropriately ormulated sports
drink provides not only water, but also sodium,
carbohydrates, and taste, each o which plays an
important role in the hydration process:
Sodium in a sports drink will:
Help protect plasma volume (Below et al., 1995),
which declines when you get dehydrated.
Help maintain plasma sodium
concentration,(Vrijens & Rehrer, 1999).
Reduce urine production,(Vrijens & Rehrer, 1999)
thereby helping the body to retain water, which
contributes to hydration (Shirres & Maughan,
1998).
Help maintain the osmotic drive to drink, resulting
in greater voluntary fuid consumption (Wemple et
al 1997, Wilk and Bar-Or 1996, Nose et al 1988).
Reduce the risk o fuid-electrolyte imbalances such
as hyponatremia (dangerously low blood sodium
level) which can occur ater long and intense
exercise where a high level o sweating has also
occurred and large volumes o plain water are
consumed (Montain et al., 2006).
REERENCES
Shirres,S.,Bloodvolumechangesandwater
appearanceinthecirculationromwaterand3%and
6%carbohydratedrinks,ISSSMCConerence,Newcastle,
August2010,JSportsMedPhysFitness(inpress)
Shirres,S.M.,Hydrationin sportandexercise:water,
sportsdrinksandotherdrinks,NutritionBulletin,
34(4):374379,2009
Shirres,S.M.,Argon-Vargas,L.F.,Keil,M.,Love,T.D.,
Phillips,S.,Rehydrationaterexerciseintheheat:a
comparisono4commonlyuseddrinks,IntJSportNutr
ExercMetab,17:244-258,2007
Shirres,S.M.,Armstrong,L.E., Cheuvront,S.N., Fluid
andelectrolyteneedsorpreparationandrecoveryrom
trainingandcompetition,JSportsSci,22:5763,2004
Shirres, S. M. and Maughan, R. J., Volume repletion
ater exercise-induced volume depletion in humans:
replacement o water and sodium losses, Am J Physiol,
274:F868- F875, 1998
Shirres, S. M. and Maughan, R. J., Restoration o fuid
balance ater exercise-induced dehydration: eects o
alcohol consumption, J Appl Physiol, 83:11521158,
1997
Watson,P.,Love,T.D., Maughan,R.J.,Shirres,S.M.,A
comparisonotheeectsomilkandacarbohydrate-
electrolytedrinkontherestorationo luidbalanceand
exercisecapacityinahot,humidenvironment,EurJAppl
Physiol,104:633642,2008
2.3How does Powerade ION4 hydrate compared towater? Doesnt water hydrate just as well?
A properly ormulated sports drink provides sodium
and carbohydrates that water does not contain; as
a result, or people engaged in prolonged, intense
physical activity, a sports beverage rehydrates and
reuels in ways that water does not.
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Q&A
HYDRATIONT
OTALBackedbysc
ience,usedby
athletes
Q&A Q&A6 27
Carbohydrates help a sports drink to hydrate in that
they work with sodium to help stimulate the uptake
o water in the gut:
Fluid absorption in the small intestine is stimulated
by glucose and sodium (and to a lesser extent by
ructose and other electrolytes). This is in part be-
cause glucose and sodium are absorbed via a com-
mon membrane carrier in the mucosal epithelium
o the proximal small intestine (Murray et al. 1987).
Taste helps a sports drink to hydrate in that it encour-
ages drinking a higher volume o fuid than occurs
with plain water.
Water doesnt have sodium, carbohydrates, or
favour.
When rapid and complete restoration o fuid balance
is necessary, and when all intake is in liquid orm, in-
gestion o water alone causes rapid all in plasma so-
dium concentration and in plasma osmolarity. These
changes reduce the stimulation to drink (thirst) and
increase urine output, both o which delay the hydra-
tion process (Jeukendrup and Gleeson 2010).
Consumption o beverages containing electrolytes
and carbohydrates can help sustain fuid and electro-
lyte balance and endurance exercise perormance.
In summary, the data suggest the presence o
carbohydrate in combination with the electrolytes
used in this study promoted fuid retention more so
than ingesting water alone or rehydration ollowing
exercise-induced dehydration.
Attention: For this specic question substantiation,
please contact the relevant people, involved on the
ASA matter, page 72.
In addition see Appendix 1 or the ull list o reer-
ences and excerpts rom the most important studies
and reviews addressing the benets o sports drinks
or rehydration.
REERENCES
BelowPR,Mora-RodriguezR, Gonzalez-AlonsoJ& CoyleEF
(1995)Fluidandcarbohydrateingestionindependently
improveperormanceduring1h ointenseexercise.Med
SciSportsExerc27,200-210.
SJMontain,SNCheuvront,MNSawkaExerciseassoci-
atedhyponatraemia:quantitativeanalysistounderstand
theaetiologyBrJSportsMed2006;40:98106.
JeukendrupA andGleesonM(2010).SportsNutrition.
2ndEditionUS:HumanKinetics
MurrayR,EddyDE,MurrayTW,SeiertJG,PaulGL,and
HalabyGA.Theeectoluidandcarbohydrateeedings
duringintermittentcyclingexercise.Med.Sci.SportsExerc.
19:597-604,1987.
NoseH,MackGW,ShiX,NadelER.Roleoosmolalityand
plasmavolumeduringrehydrationinhumans.JAppl
Physiol1988a;65:32531.
Shirres,S.,Bloodvolumechangesandwater
appearanceinthecirculationromwaterand3%and
6%carbohydratedrinks,ISSSMCConerence,Newcastle,
August2010,JSportsMedPhysFitness(inpress)
Shirres,S.M.,Hydrationin sportandexercise:water,
sportsdrinksandotherdrinks,NutritionBulletin,
34(4):374379,2009
Shirres,S.M.,Argon-Vargas,L.F.,Keil,M.,Love,T.D.,Phillips,S.,Rehydrationaterexerciseintheheat:a
comparisono4commonlyuseddrink,IntJSportNutr
ExercMetab,17:244-258,2007
Shirres, S. M., Armstrong, L. E., Cheuvront, S. N., Fluid
and electrolyte needs or preparation and recovery rom
training and competition, J Sports Sci, 22:5763, 2004
Shirres,S.M.andMaughan,R.J.,Restorationoluidbalance
aterexercise-induceddehydration:eectsoalcohol
consumption,JApplPhysiol,83:11521158,1997
ShirresSM,MaughanRJ(1998)Volumerepletion
aterexerciseinducedvolumedepletioninhumans:
replacementowaterandsodiumlosses.AmJ Physiol
274:F868F875
Vrijens,D.M.J., andN.J. Rehrer.(1999)Sodium-reeluid
ingestiondecreasesplasmasodiumduringexerciseinthe
heat.J.Appl.Physiol.86(6):18471851
Watson,P.,Love,T.D., Maughan,R.J.,Shirres,S. M.,A
comparisonotheeectsomilkandacarbohydrate-
electrolytedrinkontherestorationo luidbalanceand
exercisecapacityinahot,humidenvironment,EurJAppl
Physiol,104:633642,2008
WempleRD,LambDR,McKeeverKH. (1997)Caeine
vs.caeine-reesportsdrinks:eectsonurineproduction
atrestandduringprolongedexercise.IntJSports
Nutr;18:406.
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3.PRODUCT
COMPARIS
ONS
Q&A Q&A8 29
Powerade products
3.1What is the dierence between Powerade ION4
and Powerade Zero?
Athletes and individuals who take part in exercise have
dierent needs during dierent exercise occasions.
Through Powerade ION4 andPowerade Zero,
Powerade provides options to meet the needs o more
individuals during these dierent exercise occasions.
Whats important to remember is that during
training or competition, athletes and others involved
in prolonged, intense exercise sessions need uel.
Carbohydrate is the bodys preerred uel and intake
must be optimised during the days leading up to
and including the day o competition. This is where
Powerade ION4 comes in.
But or individuals who are not involved in prolonged,
intense activity, it is important to remember that all
oods and beverages with calories have the potential
o adding excess calories to the diet. When consuming
caloric beverages, like Powerade ION4, its important
to remain within your daily calorie limits while meeting
your nutrition and hydration needs.
Powerade Zero oers similar hydration benets to
Powerade ION4 but with no carbohydrate energy (i.e.
calories) and is a great option or shorter duration orlower intensity exercise sessions or workouts.
Competitor brands
3.2Theres a lot o choice with sports drinks. How is
Powerade ION4 better than Lucozade or Gatorade?
The composition o all properly ormulated sports
drinksincludingPowerade ION4, Lucozade, and
Gatoradeis quite specic in Europe as it must ollow
specic guidelines set by the EU Scientic Committee or
Foods Report on composition and specication o ood
intended to meet the expenditure o intense muscular
eort, especially or sports people and even more
recently by the European Food Saety Authority (EFSA)
as o June 2010. There is some variation between the
brands in terms o favour and sweetness prole, so the
end decision is down to personal preerence o favours
and the acceptability o the taste.
REERENCES
SCF, Report o the Scientic Committee on Food
on composition and specication o ood intended
to meet the expenditure o intense muscular eort,
especially or sportsmen (Adopted by the SCF on
22/6/2000, corrected by the SCF on 28/2/2001)
3.3Whats the dierence between Powerade ION4 and
Lucozade or Gatorade? Do they have the same beneits?
The ormulation o all properly ormulated sports
drinksincluding Powerade ION4, Lucozade, andGatorademust ollow specic guidelines in Europe.
These are set by the EU Scientic Committee or
Foods Report on composition and specication o ood
intended to meet the expenditure o intense muscular
eort especially, or sports people.
We do not comment on competitors ormulations.
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Q&A Q&A0 31
Generally, athletes can obtain all the protein they require
rom a sensible, balanced diet. Many common oods
or mixed dishes are made up o protein, carbohydrate
and other nutrients. For example, custard or rice
pudding is made with milk ( protein, carbohydrate
and other nutrients), meat or chicken (protein) are
common sandwich llings (sandwich bread provides
carbohydrate and other nutrients), or pasta sauce can
include carbohydrates rom tomatoes and vegetables
along with protein rom added meat or chicken. Mixing
and matching oods is a good way to help ensure that
nutrition needs are met. Ideally, a mixture o protein
sources should be included in the diet, and distributed at
each meal and snack over the day. Along with a meal or
snack, drinking Powerade ION4 can/is a great way to
provide the carbohydrates and sodium you would need
to reuel and rehydrate immediately ater exercise.
Occasionally, an athlete may require a drink supplement
when a practical way to consume sucient ood cannot
be ound. That is where semi-skimmed milk or chocolate
milk comes in as milk contains protein, carbohydrates
and sodium. This makes a great option to be used ater
an exercise session, when a practical way to consume
sucient ood cannot be ound.
REERENCES
SCF, Report o the Scientic Committee on Food
on composition and specication o ood intended
to meet the expenditure o intense muscular eort,
especially or sportsmen (Adopted by the SCF on
22/6/2000, corrected by the SCF on 28/2/2001)
Natural alternatives
3.4 I have heard that semi-skimmed milk or
chocolate milk is comparable to/better than
drinking Powerade ION4 ater sports is this true?
Recovery ater each workout or competition is a
challenge or the athlete with a busy timetable.
Recovery processes include reuelling, rehydrating
and repairing. By consuming protein immediately
ater exercise it enhances muscle reconditioning.
It is important or athletes to look at their protein
intake throughout the day as well as immediately
ater exercise. The most important news is that the
eect o post-exercise protein intake is best seen
when the protein is combined with carbohydrate.
Approximate nutritional content per 250 ml serving:
*Milkcontainsotherimportant nutrientsin additiontocarbohydrates,proteinand at.
bETTERTHA
NWATERHYDRA
TESCreatedbysportsscien
tists,usedbysp
ortspeople
Product Calories (kcal) Sugars (g) Fats (g) Saturates (g) Sodium (mg)
Powerade ION4 39 9.8 0.0 0.0 125
Powerade (or countries thathave not launched ION4)
40-48 10-12 0.0 0.0 125
Full at milk 165 11.3 9.8 6.3 108
Semi-skimmed milk 1115 12 4.2 2.7 108
Skimmed milk 80 11 0.5 0.3 110
Chocolate-favouredsemi-skimmed milk
158 20.8 3.8 2.5 130
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Q&A Q&A2 33
REERENCES
McCance and Widdowsons The Composition o
Foods Sixth Summary Edition, RSC Publishing 2002.
3.5I have heard coconut water is comparable to/better
than drinking Powerade or rehydration is this true?
Coconut water is the clear liquid inside young coconuts
(ruits o the coconut palm) which has recently been
touted as a new natural sports drink. Its composed o
small amounts o carbohydrate and minerals including
potassium, sodium, chloride and calcium, and is
considered a naturally isotonic beverage. As coconut
water is isotonic it is understood that it is ingested and
absorbed in the same way as an isotonic sports drink,
such asPowerade ION4. However, coconut water is
slightly lower in sodium than Powerade ION4
Also, coconut water is a natural product; thereore
the exact quantities o these solutes can vary
depending on variety, origin, growing conditions
and even time o harvest.
Powerade ION4 is an isotonic sports drink that has
the advantage o containing sodium in adequate
quantities, as supported in the scientic literature
or eective hydration ater exercise. It has been
scientically ormulated to be in balance with
your bodys fuids so that you benet rom theconvenience and consistency in every bottle.
REERENCES
Saat M, Singh R, Sirisinghe RG, Nawawi M.(2002).
Rehydration ater exercise with resh young coconut
water,carbohydrate-electrolytebeverageandplainwater.
JPhysiolAnthropolApplHumanSci.Mar;21(2):93-104.
intended or consumption by sports people/athletes
and consumers who participate in sports and exercise.
REERENCES
Maughan, R., The sports drink as a unctional ood:
ormulations or successul perormance, Proc Nutr
Soc, Boca Raton, FL: CRC Press, 57:15-23, 1998
Leiper, J. B., Gastric emptying and intestinal
absorption o fuids, carbohydrates and electrolytes,
In Sports Drinks, ed. Maughan, R. J. And Murray, R.,
89128, 2000
Leiper, J. B., Intestinal water absorption - implications
or the ormulation o rehydration solutions, Int J Sport
Med, 19:S129S132, 1998
Leiper, J. B. and Maughan, R. J., Absorption o water
and electrolytes rom hypotonic, isotonic and
hypertonic solutions, J Physiol, 373:90P, 1986
Maughan, R. J. and Murray, R. (eds.), Sports Drinks:
Basic Science and Practical Aspects, Boca Raton, FL:
CRC Press, 2001
3.8 How is Powerade ION4 dierent rom energy
or vitamin drinks?
Unlike energy drinks and vitamin drinks, Powerade
ION4 is an isotonic sports drink, ormulated to be
in balance with the fuids in your body. It contains
water and substances with a total concentration that
is similar to blood; this allows or ast absorption owater, sodium and glucose and is ideal or rehydrating
and reuelling. Powerade ION4 is emptied rom the
stomach quickly (at an optimum rate). This maximises
the rate water leaves the stomach or absorption while
providing a moderate level o carbohydrates, which
helps to preserve blood glucose levels. So, drinking
Powerade ION4 is a highly ecient and eective way
to get rapid rehydration and carbohydrates or uel.
Ismail I, Singh R, Sirisinghe RG (2007)Rehydration
with sodium-enriched coconut water ater exercise-
induced dehydration. Southeast Asian J Trop Med
Public Health. Jul;38(4):769-85
3.6I have heard (watered down) ruit juice is comparable
to/better than drinking Powerade ION4 or improving
sports perormance is this true?
Fruit juices contain more carbohydrates than an
isotonic sport drink. Because o their higher levels o
carbohydrates, ruit juices are classied as hypertonic,
which means that they are absorbed by the body
less readily than isotonic sport drinks. The primar y
carbohydrate in ruit juice is ructose, a naturally occurring
simple sugar which, when consumed in large quantities,
may lead to gastrointestinal distress. Additionally, ruit
juice may not contain adequate amounts o sodium.
These combined actors mean that ruit juices are not
ideal or rehydration during or ater exercise.
Powerade ION4 is an isotonic sports drink,
ormulated to be in balance with the fuids in your
body. It has got water and substances with a total
concentration that is similar to blood. This maximises
the absorption rate o water leaving the stomach
and provides a moderate level o carbohydrate to
preserve blood glucose levels without increasing the
risk o gastrointestinal distress during exercise.
REERENCES
Maughan, R., The sports drink as a unctional ood:
ormulations or successul perormance, Proc Nutr
Soc, Boca Raton, FL: CRC Press, 57:15-23, 1998
Leiper, J. B., Gastric emptying and intestinal absorption
o fuids, carbohydrates and electrolytes, In Sports
Drinks, ed. Maughan, R. J. And Murray, R., 89128, 2000
Leiper, J. B., Intestinal water absorpti on -
implicati ons or the ormulation o rehydration
solutions, Int J Sport Med, 19:S129S132, 1998
Leiper, J. B. and Maughan, R. J. , Absorption o
water and electrolytes rom hypotonic, isotonic
and hypertonic solutions, J Physiol, 373:90P, 1986
Maughan, R. J. and Murray, R. (eds.), Sports
Drinks: Basic Sci ence and Practical Aspects, Boca
Raton, FL: CRC Press, 2001
Other alternatives
3.7 How is Powerade ION4 dierent rom a
carbonated sot drink?
Caloric carbonated sot drinks usually contain more
carbohydrates than Powerade ION4. Thereore they
are classied as hypertonic, which means that they
are absorbed by the body less quickly than isotonic
drinks. Additionally, they typically do not contain
adequate amounts o sodium, an important mineral
lost in sweat.
Powerade ION4 is an isotonic sports drink, ormulated
to be in balance with the fuids in your body. It contains
water and substances with a total concentration that
is similar to blood; this allows or ast absorption o
water, sodium and glucose and is ideal or rehydrating
and reuelling. Powerade ION4 is emptied rom the
stomach quickly (at an optimum rate). This maximisesthe rate water leaves the stomach or absorption while
providing a moderate level o carbohydrates, which
helps to preserve blood glucose levels. So, drinking
Powerade ION4 is a highly ecient and eective way
to get rapid rehydration and carbohydrates or uel.
Powerade ION4 is clearly, and always has been,
positioned as a sports drink and not a sot drink. It is
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Q&A
SWEATIN
GKEEP
Replenishesmi
neralslostinswe
at
Q&A Q&A4 35
(sodium). The main issue would be to achieve the
correct osmolality and palatability/favour o the drink.
Osmolality is a measure o the number o particles
in a solution and can aect absorption properties.
For example, water has a very low osmolality (close
to zero) and a cranberry juice drink has a very high
osmolality due to the large amount o sugar (29 g/250
ml) it contains. The osmolality o Powerade ION4 is
similar to that o our blood, which helps assure rapid
absorption o the fuids, carbohydrate and minerals.
I beverage osmolality becomes too high, the rate o
fuid absorption slows and can lead to stomach upset
during exercise.
Powerade ION4s ormulation o minerals and
the right favour prole helps to drive the thirst
mechanism. The right favour prole is achieved by
creating favours that are light so that they can be
consumed in appropriately high quantities to provide
adequate hydration with minimum sensory overload
during exercise. It would be dicult to reproduce the
same osmolality and favour prole at home.
Many people assume that sports drinks, energy drinks
and vitamin drinks are the same things, but actually
they are based on dierent principles:
Energy Drinks are expected to contain not only
calories, but also ingredients such as caeine
or taurine, together with vitamins and herbal
supplements (such as guarana or ginseng). They
are designed primarily to oer a mental energy
(stimulant) boost eect. Energy drinks may contain
more than 10% carbohydrates, so they are
considered to be hypertonic. The absorption rom
the stomach is slower compared to an isotonic sport
drink, and energy drinks are not designed to ulll the
hydration needs o an athlete.
Vitamin Drinks are beverages which are especially
ormulated to help people on the go get some
additional vitamins and minerals, as well as
hydration throughout the day. However, they are
not designed to provide unctionality specically or
sports but can be consumed at any time.
* Remember that all caloric oods and beverages have
the potential to add excess calories to the diet. Its
important to ensure that the daily diet provides the
nutrients needed or good health, without exceeding
individual calorie budgets.
3.9Is my homemade sports drink as good as/better
than Powerade ION4?A homemade sports drink could achieve similar eects
to a commercially produced sport drink, i it contains
the right amounts o carbohydrates and minerals
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4.ObESITY
ANDDIAbETE
S
Q&A Q&A6 37
and retain fuid, preventing dehydration (which can
aect your perormance), without putting extra
calories into your body. It can also be used beore
exercising to achieve optimum hydration levels.
4.3Would you agree that using water to hydrate
beore exercise is more appropriate or a recreational
user (less than 30 minutes sustained exercise) i their
goal is to lose weight?
I your aim is to reduce caloric intake, we now
provide Powerade Zero, a zero-sugar, calorie-
ree drink or those engaged in lighter intensity
exercise sessions that last less than 60 minutes.
It is designed to help your body absorb and retain
fuid, preventing dehydration (which can aect your
perormance), without adding back calories. It can
also be used beore exercising to achieve optimum
hydration levels.
REERENCES
Sawka, M. N., Burke, L. M., Eichner, E. R., Maughan,
R. J., Montain, S. J., Stacheneld, N. S., American
College o Sports Medicine Position Stand: Exercise
and Fluid Replacement, Med Sci Sports Exerc, 39(2):
377-390, 2007
Shirres,S.M.,Bloodvolumechangesandwater
appearanceinthecirculationromwaterand3%and
6%carbohydratedrinks,ISSSMCConerence,Newcastle,
August2010,JSportsMedPhysFitness(inpress) Shirres,S.M.,Hydrationin sportandexercise:
water,sportsdrinksandotherdrinks,NutritionBulletin
34(4):374379,2009
Shirres,S.M.,Argon-Vargas,L.F.,Keil,M.,Love,T.D.,
Phillips,S.,Rehydrationaterexerciseintheheat:a
comparisono4commonlyuseddrinks,IntJSportNutr
ExercMetab,17:244-258,2007
Obesity and diabetes
4.1Can sports drinks containing sugar contribute to
weight gain?
All caloric oods and beverages have the potential o
adding excess calories to the diet. When consuming
caloric beverages, including Powerade ION4, its
important to remain within your daily calorie limits,
while meeting your nutrition and hydration needs.
Powerade is designed to be consumed adequately and as
needed beore, during and ater exercise, and the readily
available carbohydrates are designed to replace the
bodys lost uel and delay the onset o muscle atigue.
The latest addition to the range is Powerade Zero,
a zero-sugar, calorie-ree drink or those engaged in
lighter intensity exercise sessions that last less than
60 minutes. It is designed to help your body absorb
and retain fuid, preventing dehydration (which can
aect your perormance), without putting extra
calories into your body. It can also be used beore
exercising to achieve optimum hydration levels.
4.2 Arent Powerade products high in calories?
Powerade ION4 contains only 17 calories per 100ml
(85 kcal per 500 ml bottle). Although spor ts drinks
are designed or hydration and reuelling during
prolonged, intense exercise sessions, the calories in a
500ml bottle o Powerade ION4 would be burned oin approximately 30 minutes o brisk walking or 15
minutes o moderate intensity running.
The latest addition to the range is Powerade Zero,
a zero-sugar, calorie-ree drink or those engaged in
lighter intensity exercise sessions that last less than
60 minutes. It is designed to help your body absorb
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Q&A Q&A8 39
Shirres,S.M.,Armstrong,L.E., Cheuvront,S.N., Fluid
andelectrolyteneedsorpreparationandrecoveryrom
trainingandcompetition,JSportsSci,22:5763,2004
Shirres,S.M.,Maughan,R.J.,Restorationoluidbalance
aterexercise-induceddehydration:eectsoalcohol
consumption,JApplPhysiol,83:11521158,1997
WatsonP.,Love,T.D.,Maughan,R.J.,Shirres,S.M.,A
comparisonotheeectsomilkandacarbohydrate-
electrolytedrinkontherestorationo luidbalanceand
exercisecapacityinahot,humidenvironment,EurJAppl
Physiol,104:633642,2008
4.4 I am trying to lose weight would it be
counterproductive to drink Powerade ION4 during
my work out?
Powerade ION4 has been scientically ormulated
to enable people participating in sports or exercise to
perorm at their best or longer, thereore maximising
their workout. Powerade ION4 contains only 17
calories per 100 ml (85 kcal per 500 ml bottle) andduring prolonged, intense exercise in which signicant
amounts o fuid and electrolytes have been lost through
perspiration, drinking sports beverages can provide
a more eective workout. The calories in a bottle o
Powerade ION4 would be burnt o in approximately
30 minutes o brisk walking or 15 minutes o moderate
intensity running.
However, its important to remember that all caloric
oods and beverages have the potential o adding excess
calories to the diet. When consuming caloric beverages,
includingPowerade ION4, its important to remain
within your daily calorie limits, while meeting your
nutrition and hydration needs.
I your aim is to reduce caloric intake, we now provide
Powerade Zero, a zero-sugar, calorie-ree drink or
those engaged in lighter intensity exercise sessions that
last less than 60 minutes. It is designed to help your
body absorb and retain fuid, preventing dehydration
(which can aect your perormance), without putting
extra calories into your body. It can also be used beore
exercising to achieve optimum hydration levels.
4.5 I am diabetic can I drink Powerade ION4
during my workout?
Powerade ION4 may actually be useul or physically
active diabetics who may be prone to dehydration andmay require regular carbohydrate intake to prevent
hypoglycaemia during and ater exercise. However, we
would recommend that people with diabetes consult
their GP or dietitian beore making any changes to
their dietary intake.
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5.KIDSCONSU
MPTION
ANDMARKE
TING
TOCHILDREN
Q&A Q&A0 41
5.4Why do some paediatricians recommend that
children drink sports drinks ater a bout o diarrhoea?
Some paediatricians may recommend sports drinks to
keep children adequately hydrated ater experiencing
diarrhoea. Paediatricians know that sports drinks,
such as Powerade help to quickly replace fuids and
minerals, no matter how they are lost. It is important to
keep in mind, however, that Powerade is a sports drink
designed or adults who are physically active and is not
specically ormulated as an oral rehydration solution
or persistent, severe diarrhoea in children. Always
consult with your paediatrician i persistent, severe
diarrhoea develops.
5.5Is Powerade ION4 better or children than
carbonated sot drinks?
Powerade ION4 is a sports drink designed or adults
taking part in sport and exercise. Although Powerade
ION4 is perectly sae or children, it is not targeted at
children under the age o 12. It is the role o parents
and caregivers to determine what beverages are
appropriate or their children to consume.
5.6 Are the additives in Powerade products
harmul to children?
Powerade products are perectly sae or children. All the
additives used in Powerade products are EFSA approved,
are common ingredients in consumer items and are
perectly sae or consumption. However, Poweradeproducts are drinks designed or adults who are
physically active and participate in sport and exercise.
Marketing to children
5.1 Does Powerade/ The Coca-Cola Company
market products to children/teenagers?
The Coca-Cola Company has always taken seriously
its commitment to market responsibly. Our policy
today applies across the globe, across all advertising
media, and across all o our beverages. We have
been a leader in the area o responsible marketing,
particularly with regard to responsible marketing
practices when children under 12 are present. As
such, we will not buy advertising directly targeted at
audiences that are more than 35% children under
12. Our policy applies to television, radio and print,
and, where data is available, to the Internet and
mobile phones. Powerade products are not advertised
in print or broadcast media primarily directed to
younger children or in venues requented primarily by
unsupervised children.
5.2 Dont you think that the packaging o Powerade
products naturally appeals to children/teenagers?
The packaging o Powerade products is tailored or
adults and is suitable or a sports drink. The packaging
refects the graphics used through the advertising
and other promotional materials, which positions
Powerade products as sports related drinks or adult use.
Eect on children
5.3Is Powerade ION4 suitable or children/teenagers?
Powerade ION4 is a sports drink designed or
adults who are physically active and participate
in sport and exercise. Although it is perectly sae
or children, it is not a drink which is targeted at
children under the age o 12.
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Q&A Q&A2 43
5.7 I have heard that some sports drinks additives
are linked to hyperactivity in children does
Powerade ION4 contain these additives?
According to the European Food Saety Authority
(EFSA) the Southampton study that identied the
so-called Southampton colours was inconclusive. We
agree with this opinion. In accordance with the Food
and Drug Administration all colours in Powerade ION4
are added at the lowest level possible to achieve the
desired colour and the large majority o products*
do not contain any o the six colours identied in the
Southampton study.
*Three Powerade ION4 products contain colours
identied in the Southampton study. These are Citrus
Charge (Lemon), Mango (CSE countries) and Blood Orange
(Iberia Only). This applies to market specic varieties -
please check with Local SRA or more inormation.
In addition, Powerade ION4 is a sports drink designed
or adults who are physically active and participate
in sport and exercise. Although it is perectly sae or
children, it is not a drink which is targeted at children
under the age o 12.
Consumer response or queries regarding use o
E104/warning lael on packs o Powerade Citrus:
The quality and saety o our ingredients and products
and the wellbeing o our consumers are paramount
to us, which is why we only use colours approved assae by both national and European regulators. Ater
a recent review, the European authorities reiterated
that E104 is sae to consume but also decided that
ood products that contain it must carry the warning.
We always ollow requirements and guidance rom
regulators, which is why its on the pack.
In compliance with the legislation we list all
ingredients on our products labels and this helps
people make an inormed choice. And we are also
responsive to changing consumer preerences - or
example, or several years now in Europe we have
replaced non-natural colours in some o our products
with natural ingredients, such as ruit and vegetable
extracts, to give our drinks colour.
5.8Can Powerade ION4 improve the perormance o
young athletes?
Some studies have shown that drinking sports drinks
can improve the perormance o young athletes by
encouraging them to drink more and thereore maintain
adequate hydration levels. Powerade ION4 is a sports
drink designed or adults taking part in sport and exercise
and is not designed or children under the age o 12.
REERENCES
Bergeron, M. F., Waller, J. L., Marinik, E. L., Voluntary
fuid intake and core temperature responses in
adolescent tennis players: sports beverage versus
water, Br J Sports Med, 40:406-410, 2006
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INGREDIENTS6.POWERADE
Q&A Q&A4 45
a moderate level o carbohydrates, which helps to
preserve blood glucose levels.
So, drinking Powerade ION4 is a highly ecient
and eective way to get rapid rehydration and
carbohydrates or uel.
Sweeteners
6.3Which Powerade products/favours contain low
calorie sweeteners and why?
To qualiy as a sports drink, the product needs to
have a dened balance o carbohydrates, minerals
and water. In order to maintain this balance and
optimise the taste o Powerade ION4 and Powerade
Zero, low calorie sweeteners are used. Most low- and
no-calorie sweeteners are several hundred times
sweeter than caloric sweeteners, which means only
a very small amount is needed to replace a larger
amount o caloric sweetener.
6.4Is aspartame sae?
Yes, it is. Aspartame is a low calorie sweetener,
approximately 200 times sweeter than sugar. It is non-
cariogenic (this means it doesnt cause tooth decay)
and one o the most thoroughly tested ingredients
in the world. Rigorous scientic evidence has shown
that it is a sae ingredient or use in ood and drink,
approved by European and local regulators.
Authorities that have approved aspartame include the
Joint FAO/WHO Expert Committee on Food Additives
(JECFA); the U.S. Food and Drug Administration (FDA);
the European Food Saety Authority (EFSA); and the
Agence Franaise de Scurit Sanitaire des Aliments
(French Food Saety Agency - AFSSA).
What is in Powerade ION4and Powerade Zero?
6.1 What do Powerade ION4 and
Powerade Zero contain?
Powerade ION4 is an isotonic[terminology not to
be used in Spain] sports drink containing fuid, our
o the minerals[Tier 1 countries]/ minerals[Tier 2
countries]lost in sweat to prevent dehydration and
carbohydrates to supply uel or the working muscles
and help sustain your perormance.
Its minerals encourage your body to absorb fuid and
maintain fuid balance. Its carbohydrates supply uel
to your working muscles and help to sustain your
physical and mental perormance when you exercise.
Powerade Zero is a z ero-sugar, calorie-ree drink
or those engaged in lighter intensity sessions that
last less than 60 minutes. It is designed to help your
body absorb and retain fuid, preventing dehydration
(which can aect your perormance), without
putting extra calories into your body.
6.2 What does isotonic mean?
Powerade ION4 is an isotonic sports drink
ormulated to be in balance with the fuids in your
body. It contains water and substances with a total
concentration that is similar to blood; this allows orast absorption o water, sodium and glucose and is
ideal or rehydrating and reuelling.
Powerade ION4 is emptied rom the stomach quickly
(at an optimum rate). This maximises the rate water
leaves the stomach or absorption while providing
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PERfORMANCETOTAL
Replenishesmi
neralslostinsweat
Q&A Q&A6 47
The European Food Saety Authority (EFSA) reconrmed
the saety o aspartame in 2006 and in 2009. In 2010,
EFSA once again reviewed the saety o aspartame and
did not nd any new evidence to question the saety o
this ingredient. In 2011, ater reviewing new studies, EFSA
again conrmed that aspartame and other ood additive
sweeteners authorized in the European Union are sae.
6.5Are there the same amounts o low calorie
sweeteners in each o the dierent favours?
In order to maintain this balance and optimise the
taste o Powerade ION4 andPowerade Zero , low
calorie sweeteners are used but always within the
levels permitted in oods and drinks and well below
the Acceptable Daily Intake (ADI), as only very small
amounts are required to achieve the desired taste.
At Coca-Cola, we sometimes use aspartame in
combination with acesulame-K to give a more sugar-
like taste, without the calories. It helps us provide more
options to people who enjoy our products.
Colours
6.6Why are the Powerade products so brightly
coloured?
The colours o Powerade ION4 and Powerade Zero
help to make the drink more appealing as well as
help in favour perception, enabling you to easily
dierentiate between favours. In accordance with
the EFSA (European Food Saety Authority) advice, allcolours in Powerade products are added at the lowest
permitted level possible to achieve the desired colour.
6.7Do Powerade products contain any o the colours
identied in the Southampton study as associated
with hyperactivity in children?
ThreePowerade ION4 products contain colours
identied in the Southampton study. These are Citrus
Charge (Lemon), Mango (CSE countries) and Blood
Orange (Iberia Only). This applies to market specic
varieties - please check with Local SRA or
more inormation.
The Southampton Colours are Sunset yellow (E110),
Quinoline yellow (E104), Carmoisine (E122), Allura
red (E129), Tartrazine (E102) and Ponceau 4R (E124).
Research undertaken by Southampton University,
commissioned by the FSA, suggested that eating or
drinking certain mixes o these articial ood colours
could be linked to a negative eect on childrens
behaviour. Parents o children showing signs o
hyperactivity have been advised that cutting certain
articial colours rom their diets might have some
benecial eects.
Based on available evidence, there is no support or a
benecial impact on hyperactivity when certain ood
colours are removed rom the diet.
The European Food Saety Authority (EFSA)
re-reviewed all available evidence or the six ood
colours considered to be related to hyperactivity
(sunset yellow, quinoline yellow, carmoisine, allura
red, tartrazine and ponceau 4R) and concluded that
the available evidence did not substantiate a causal
link between the individual colours and possible
behavioural eects.
Intake studies in Australia and Ireland ound thatchildren and teens were not consuming nearly the
levels o ood colours that have been used as a basis
or recommendations to remove these colours.
The U.S. FDA did not change its conclusions that
the ood colours in question are sae or the general
population and stated that its views are in line with
similar views rom EFSA.
However,somegovernmentshavetakenactionsrelatedto
theconsumptionotheabovesixcoloursandhyperactivity.
In 2007, The U.K. Food Standards Agency (FSA)
advised parents o hyperactive children (sometimes
termed Attention Decit Hyperactive Disorder, or
ADHD) to avoid certain ood colours because doing
so might have some benecial eects.
In 2008, The European Union adopted legislation
requiring ood products containing sunset yellow,
quinoline yellow, carmoisine, allura red, tartrazine
and ponceau 4R to bear a warning statement,
may have an adverse eect on activity and
attention in children. These colours are still
approved or sae use in the European Union.
Parents should always consult their health care
provider regarding the management o their childs
health, including the management o hyperactivity.
The quality and saety o our ingredients and products
and the wellbeing o our consumers are paramount
to us, which is why we only use colours approved as
sae by both national and European regulators. All
ingredients used in our products, including colors,
have been reviewed by numerous health authorities,
are considered sae or use, and are permitted or use
in beverages in the countries in which the products
containing the ingredients are sold.
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Q&A Q&A8 49
Sodium and salt
6.10 Why do Powerade products contain sodium?
Sodium is one o the main minerals lost in sweat. Studies
have shown that replacing sodium lost in sweat during
prolonged, intense exercise sessions is essential to
acilitate fuid absorption, maintain fuid balance, help
the body to hold onto water and stimulate the desire
to drink. This eective hydration combined with the
carbohydrate uel in Powerade ION4 enables people
participating in prolonged, intense sports or exercise
sessions to perorm at their best or longer.
All Powerade products contain 0.25 g or less o sodium
per 500 ml bottle.
REERENCES
Vrijen, D. M. J. and Rehrer, N. J., Sodium-ree fuid
ingestion decreases plasma sodium during exercise in
the heat, J Appl Physiol, 86(6):18471851, 1999
Watson, P., Love, T. D., Maughan, R. J., Shirres,
S. M., A comparison o the eects o milk and a
carbohydrate-electrolyte drink on the restoration o
fuid balance and exercise capacity in a hot, humid
environment, Eur J Appl Physiol, 104:633642, 2008
6.11 Isnt salt bad or you?
Health authorities believe that a high sodium
intake increases the risk or high blood pressureand cardiovascular disease. However, sodium, a
component o salt, consumed at an appropriate level
is an essential nutrient or healthy unctioning o the
body. As sodium is soluble in water it can be lost in
sweat; thereore, when involved in prolonged, intense
physical activity it is important to replenish sodium
lost in sweat.
All Powerade products actually only contain 0.25 g or
less o sodium per 500 ml bottle, which is less than you
would normally nd in an equivalent quantity o milk.
The Guideline Daily Amount or salt is 6 g
(2.4 g o sodium). http://www.gdalabel.org.uk/gda/
gdalabel/nutrients.aspx#item5
Extremely low sodium levels (hyponatraemia) can
cause nausea, headache, lethargy, muscle weakness,
cramps and can even lead to unconsciousness;
thereore it is important to maintain sodium levels
during prolonged, intense exercise that results in
the loss o signicant quantities o fuid and sodium
through perspiration with a sodium containing drink
such as Powerade.
6.12 Is the salt in Powerade products bad or you?
All Powerade products actually only contain 0.25 g or
less o sodium per 500 ml bottle, which is less than you
would normally nd in an equivalent quantity o milk.
When you sweat, you lose both water and minerals. The
main electrolyte lost in sweat is sodium. The amount
o sodium in sports drinks is based on the guidelines o
the Scientic Committee or Food Report, which has
reviewed a variety o studies, looking at sweat losses o
individuals exercising in temperate or hot environments.
Powerade ION4 andPowerade Zero help to replenish
what is lost through sweat.
Other ingredients
6.13 Do Powerade products contain preservatives?
There are no preservatives in Powerade products.
Once they are opened, Powerade ION4 and
Powerade Zero need to be rerigerated and
consumed within 3 days to be at their best.
6.14 Some supermarkets have removed all articial
sweeteners & preservatives; do Powerade plan to do this?
Powerade does not contain preservatives.
The low-calorie sweeteners used in Powerade
products are sae and permitted or such use.
6.15 Is there a limit to how much Powerade ION4
I can saely drink in a day?
Powerade ION4 is designed or adults who are
physically active and participate in sport and
exercise. All o the ingredients used have been