Fit for Purpose - Avoiding Excess Sugar

Consuming good quality unrefined carbohydrates is beneficial when working in hot environments, as part of a balanced diet to support energy, muscle recovery and cognitive performance. Other industrial hydration drinks with added refined sugar contain up to a whopping 25 grams per serving (the target sugar amount recommended by the World Health Organisation per day is no more than 50 grams in total).  

While they often contain one or two electrolytes, such as sodium or potassium, their primary function tends to be providing a quick energy boost through high amounts of sugar, rather than effectively restoring vital minerals lost during physical activity. These sugar laden drinks are more akin to energy drinks than true electrolyte replenishment solutions.

Below is an example of a sugar layden hydration drink currently being used in the construction industry. This product has 9.3g of sugar per 250ml serving. 

Australians consume, on average, 14 teaspoons (58.8g) of added sugar per day—well above the recommended limit of 6 teaspoons for women and 9 teaspoons for men. (4.2g per teaspoon)

Reading Labels

Let’s examine another hydration product often used in the construction industry. Each 16.25g serving contains a shocking 13.8g of sugar—making sugar 85% of its formula. Consuming just two servings equates to half of your daily recommended sugar intake, yet it delivers only 4% of your sodium RDI. In our view, these formulations resemble energy drinks far more than genuine hydration solutions.

The above image was taken from public online sources via the world wide web. 

When workers are consuming several litres of sugar laden beverages across the duration of their swing, over months and years, the compounded amount of unnecessary sugar they are ingesting is mind blowing. 

Is sugar required for hydration? 

Carbohydrates play a key role in enhancing performance across various sports by serving as an essential fuel source for both muscles and the brain. Glucose-electrolyte solutions are particularly beneficial for endurance athletes (such as triathletes, ultrarunners, and cyclists) who engage in prolonged, intense physical activity and require glycogen replenishment. While glucose can aid absorption, electrolytes will still be absorbed even in the absence of sugar. In a hypotonic solution (a solution with a lower concentration of solutes than the body’s cells), water moves more rapidly into the bloodstream, which can aid in faster rehydration and electrolyte absorption.  

What are the risks of consuming too much sugar? 

• Blood sugar imbalances and type II diabetes 

• Obesity 

• Cardiovascular disease 

• Fatty liver disease 

• Cancer 

• Tooth decay 

Can excess sugar actually hinder hydration? 

When you drink a high amount of sugar at once, it can hinder gastric emptying and may cause gastrointestinal discomfort, ultimately affecting productivity and performance. Consuming a high sugar beverage can also cause blood sugar spikes and crashes, leading to fatigue, irritability and reduced performance. 

What type of sweetener is best? 

When considering workers' health and the long-term effects of consuming sugary beverages, it's important to pay attention to the type and source of the sweetener used. Opting for healthy carbohydrates from dietary sources, paired with a low-sugar hydration drink for sustained electrolyte replenishment, energy, and performance, helps avoid the negative health impacts of sugar-laden alternatives. Thaumatin, a plant-based sweetener, offers a delicious, calorie-free alternative to sugar, making hydration drinks more palatable without adding unnecessary calories. 

Beware of artificial sweeteners

Artificial sweeteners may seem like a convenient alternative to sugar-laden drinks, but hydration products designed for occasional use often fail to consider the impact of long-term, compounding use. Over years of daily consumption, these solutions can lead to disruptions in gut health, metabolic issues, and other health risks that compromise well-being and productivity.

Healthy Hydration for Long Term Wellbeing 

The role of a hydration drink is to support electrolyte replenishment to keep the body well hydrated, support muscle function and recovery – without the unnecessary calorie load. Although high-sugar drinks may temporarily boost energy, true hydration drinks require a balanced blend of electrolytes (like sodium, chloride, potassium, calcium and magnesium) and need to be looked at in the context of the average modern-day diet (which is typically already high in excess sugar) to ensure it is providing benefit for sustained hydration and lifelong health.  

*For references and links to these studies please contact us. The content provided in this article is for informational and educational purposes only. It is not intended to replace professional or personalised advice from your health care provider. Body Armour accepts no liability for any harm, resulting from the use or misuse of this information.