Move over, sodas, energy drinks, and sparkling waters. There’s even more competition on the beverage aisles these days. You’ll see them in the supermarket, the convenience store, and the drink machines: a rainbow of cans and bottles promising more than just hydration.
Functional beverages are here with the promise to do everything from boosting your gut health to improving your focus, calming your nerves, enhancing your workout, or making you smarter and better looking. OK, we made up that last part. These spendy and trendy drinks are the current market darlings, but are they any good or actually good for you? And for runners, are they a smart choice or just another wellness fad? Let’s see what our experts had to say…
So What Are Functional Beverages?
Functional beverages is the industry term for this fast-growing segment of the multi-billion-dollar beverage industry. From sodas made with mushrooms for “mental clarity” to juices packed with probiotics for digestion, the options and the promises are dizzying. And apparently, “big soda” is bullish on the trend, too. Just last month, Pepsi plunked down nearly $2 billion to buy the pre-biotic soda brand, poppi, and Coke has launched its own brand, Simply Pop, in February. That’s a move that signals just how mainstream this health trend has become, said registered dietician Matt Dengler, from RxRD Nutrition. “These trendy health health-forward sodas have carved out a niche among health-conscious consumers looking for an alternative to sugary soft drinks.”
Do Functional Beverages Live Up to the Hype?
As people are running more, drinking less alcohol, and generally shifting toward more health-conscious habits, functional beverages have capitalized on the enthusiasm. Many of these drinks are marketed as healthier alternatives to soda, often with lower sugar, added fiber, probiotics, or adaptogens. And that’s where some of the confusion about these drinks enters the picture.
“For those looking for a way to cut back on soda or cut calories these are a great option,” said Dr. Ryan Stempniak, a Family Medicine and Family Medicine Sports Medicine practitioner at Novant Health Southern Piedmont Primary Care in Wesley Chapel.
“These sodas can contain ‘prebiotics’ such as apple cider vinegar which can help boost the guts natural microbiome, but the amount they contain may not offer any noticeable health benefits.”
They’re also not cheap, added Dengler.
“Compared to water or sparkling water, prebiotic sodas come at a premium—without offering all the nutrients you’d get from whole prebiotic foods like bananas, garlic, onions, oats, and legumes.”
Duly noted.
What’s In It For Runners?
For runners, hydration and recovery are key. Electrolyte drinks and protein shakes can be useful, especially after long or intense workouts. For most of us, eating a well-balanced diet with whole foods and getting plenty of water can cover the nutritional and performance gaps functional beverages promise to fill. And no one will argue that consuming less sugar doesn’t have its own health benefits.
“The health benefits of prebiotic sodas may not be noticeable or cause a huge boost in your overall gut health,” reminded Dr. Stempniak, but, “the benefits of these prebiotic sodas far outweigh the adverse effects regular soda can cause to your health.”
For runners and non-runners alike, the best approach is to read the labels, understand the ingredients, and enjoy functional beverages as part of a balanced lifestyle—without expecting miracles in a can.
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