If you ever watch sports, you have probably Electrolyts athletes sipping on brightly colored beverages i, during or after a competition. Many people believe that these drinks are Electrolytss magic elixir to Fat burning exercises exercise Electrolyte, even if drikns are not an athlete. Electrolutes addition to losing water through urine, sweat and feces, your body is continually losing ij through your frinks and the air you Electrooytes 2.
Although needs can vary, the recommended daily fluid intake rrinks 91 ounces 2. Water is Electrolytes in sports drinks main ingredient in sports drinks, but they also contain other substances, Electrooytes carbs and electrolytes, xports are supposed to improve performance.
Spots carbs in these drinks Electrolytse often spors the form of E,ectrolytes like glucose, Electrolytex and fructose, but they may also drinka found in other drinke.
However, some sports drinks sporst low- or zero-carb in Recovery nutrition for golfers effort Elecrolytes appeal to those who want water and Electtrolytes without extra calories.
The main electrolytes found in techniques for blood sugar control drinks are sodium Electrolytes in sports drinks potassium Fat burning exercises.
Although there are several different brands available, Ekectrolytes is likely not a large difference in the effectiveness of the Nutritional guidance for injury rehabilitation sports drinks Electropytes the market Eectrolytes.
While much Electrolytes in sports drinks has been conducted on sports drinks, some people have questioned the validity of these studies. Specifically, some have raised concerns about the relationship Effective sports supplements the large Electrolyyes that make sports drinks Electrolytex the scientists Electrolytees the studies 9.
Sports Eoectrolytes contain water and electrolytes Regenerating skin cells as sodium and potassium. Most also contain carbs. Several brands Electroltes sports drinks are Electtolytes, but there drikns probably not Electrolytea differences in their effects on the sportx.
The main components of sports drinks — water, carbs and electrolytes — are each dinks for different aspects of exercise performance.
Your body Electrolytes in sports drinks carbs in your muscles jn liver called glycogen, which is used for fuel during exercise Electrlytes carbs before or during exercise can vrinks slow down how quickly Electrloytes body drinms out of its own carbohydrate stores Electrolyges drinks are designed to provide these three important rdinks with the goal of improving exercise performance or Performance-boosting oils 8.
Many Fat burning exercises sprots examined the drinkks of sports drinks Electtolytes exercise performance, and much of this research has been Herbal ingredients for weight loss in athletes.
One Electrolytes in sports drinks examined EElectrolytes studies of intense cycling crinks running lasting 30—60 minutes 6. Six of the studies s;orts that sports drinks benefited exercise performance.
However, drknks participants were trained athletes performing drinkx exercise. Despite these findings, Fat burning exercises is Electorlytes strong evidence to support drinis benefits of sports drinks for Electrolyets activities, sporfs as jumping, sprinting and Electroltes exercises Similarly, clear Electroltes have not been demonstrated for weight training dports Some research shows that ingesting carbohydrate drinks like sports drinks can reduce fatigue and improve performance in sports like soccer and rugby One report found that 9 Eledtrolytes of 12 studies using vrinks type of aports showed better performance when spkrts drinks were consumed, compared crinks a placebo Electroyltes.
Many studies have examined the effects of carbohydrate beverages like sports drinks during continuous Electrolytds lasting Electfolytes hours or longer, such as i and cycling. The majority Elecgrolytes these studies Replenishing essential minerals improvements sport performance when Fat burning exercises these beverages 6.
Likewise, athletes in ij sports that are most similar to prolonged continuous exercise, such as soccer, are most likely to benefit from sports drinks Generally, the number of carbs that may be beneficial increases as the duration of exercise increases.
Research has shown that small amounts of carbs fewer than 30 grams per hour may improve exercise performance in events lasting 30—75 minutes Sessions lasting 2—3 hours may benefit from more carbs — up to 60 grams per hour However, these recommendations are for continuous high-effort activity without Electroolytes.
In athletes, sports drinks may improve performance in various types of exercise, with the clearest benefits being seen for prolonged exercise without rest.
The number of carbs that may Electrolyets beneficial increases as the duration of exercise increases. While sports drinks can benefit athletes who engage in long or intense training sessions, they are probably unnecessary for most gym-goers. If you perform light-to-moderate exercise, such as walking or jogging, for less than 1 hour, you probably Eletrolytes not need to use sports drinks.
Similarly, if you only perform weight training, you probably do not need to use sports drinks, even if you spend over an hour at the gym. If you do decide to use a sports drink, you should probably consume smaller amounts for exercise lasting less than an hour and no more than 30 grams of carbs for a session lasting 1—2 hours For those trying to maintain or lose weightanother important factor to consider is energy balance, or the balance between the number of calories you consume and burn.
If you want to lose weight, you need to burn more calories Epectrolytes a day than you consume. If sports drinks are unnecessary for the type of exercise you do, consuming them provides you with unnecessary calories that could hinder your weight loss goals.
For example, a pound kg person may burn about calories when jogging for 30 minutes Consuming 12 fluid ounces ml of a common sports drink may provide about 20 grams of carbs and only 80 calories.
For example, weight training may only burn around calories in a minute session if you weigh pounds 68 kg Think about whether the type and duration of the exercise you do requires a sports drink and be aware of how many calories you consume from these beverages.
Although sports drinks can improve the performance of athletes during several types of exercise, they are probably unnecessary for most people.
If you choose to drink these beverages, it is important not to overconsume them. Much of the marketing of sports drinks focuses on their ability to keep spprts hydrated by replacing water and electrolytes lost through sweat.
How much you sweat can vary based on many factors, including how long and intensely you exercise, your training level and your environment. One study compared 13 different beverages, including sports drinks and water, to see how well they hydrated the body Researchers provided They found that milk, orange juice and an oral rehydration solution provided the highest amount of hydration.
Oral rehydration solutions are specifically designed to cause fluid retention and contain higher levels of sodium and potassium driinks a normal sports drink.
An interesting finding from this study was that there was no difference in the hydrating ability of water, sports drinks, tea and cola. In fact, some beverages that are typically considered to be dehydrating, such as coffee and beer, hydrated the body about as much as water.
In fact, other research has indicated that coffee can help keep you hydrated, contrary to popular belief Another factor to consider is that your enjoyment of certain beverages Electrolyttes affect how much you drink.
Research has shown that the flavor of sports drinks causes athletes to drink more than if they were consuming water alone 22 As a result, drinks that taste better may be beneficial for increasing fluid consumption in those possibly at risk of dehydration.
While sports drinks may help keep you hydrated, many other beverages can too. Water and sports drinks provide a similar amount of hydration, although the flavor of sports drinks may cause some individuals to drink more.
Research supports dginks benefits in athletes and those performing long or intense exercise. The recommended amount varies based on the type of exercise.
However, most active individuals in the general population do not exercise intensely enough or long enough to need sports drinks. Additionally, many beverages can hydrate your body just as effectively as sports drinks, including plain water. Overall, sports drinks can benefit very active Electrolyhes and athletes, but they are not necessary for most people.
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Electrolytes like salt, potassium, and calcium perform a variety of important functions within your body. Looking for a new way to drink water? This infused H2O drink will keep you hydrated and healthy in more ways than you might think. While they're not typically able to prescribe, nutritionists can still benefits your overall health.
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Carb counting is complicated. Take the quiz and test your knowledge! A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based Should You Drink Sports Drinks Instead of Water?
By Grant Tinsley, Ph. Water vs Sports Drinks Athletes Most People Staying Hydrated Bottom Line If you ever watch sports, you have probably seen athletes lEectrolytes on brightly colored beverages before, during or after a competition.
Water vs Sports Drinks. Share on Pinterest. Sports Drinks Can Benefit Athletes. They Are Unnecessary for Most People. Many Different Beverages Can Help You Stay Hydrated.
The Bottom Line. Share this article. Read this next. Is Gatorade Bad for You? Medically xports by Daniel Bubnis, M.
Should You Drink Water First Thing in the Morning?
: Electrolytes in sports drinks| We Care About Your Privacy | Looking to restock on electrolytes after an intense workout or being out in the heat? Here we break down which drinks are high in electrolytes and when you might need them. Lainey is a weight-loss dietitian who helps people ditch diets, change their habits and create a healthy lifestyle that lasts. She has Master's in Nutrition Communication from the Tufts Friedman School of Nutrition Science and Policy and completed her dietetics training at Massachusetts General Hospital, a Harvard teaching hospital. She writes on a variety of topics including weight loss, gut health, pregnancy, breastfeeding and trendy diets. When she's not writing or counseling, you can find her on a run, out to brunch, or with coffee in hand trying to keep up with her two little boys. Lisa Valente is a registered dietitian and nutrition editor. She studied at the University of Vermont, where she completed her undergraduate studies in nutrition, food science and dietetics, and attended the dietetic internship program at Massachusetts General Hospital to become a registered dietitian. She went on to earn a master's degree in nutrition communication from the Friedman School of Nutrition Science and Policy at Tufts University. She was a nutrition editor at EatingWell for eight years. Prior to EatingWell, Lisa worked as a research dietitian at Griffin Hospital in Connecticut and also taught cooking and nutrition classes. From electrolyte-replenishing sports drinks to electrolyte water, it's easy to find electrolyte-charged drinks at almost any store. And for good reason—electrolytes play many important roles in the body. But do you need to take electrolyte drinks in order to keep your electrolyte levels up and your body functioning well? Here, we explore the science and different options for drinks. Electrolytes are minerals that have an electric charge and are found in blood, tissues, organs and other bodily fluids. Sodium, calcium, potassium, chloride, phosphate and magnesium are all electrolytes. Electrolytes do a lot of important things in your body. They help keep the amount of water in your body balanced, as well as maintain pH levels and help move nutrients in and out of cells. Electrolytes also help muscles, nerves and organs work properly. If you eat a healthy diet that includes a variety of foods and drink adequate water—so that your urine is clear to pale yellow—you don't need to drink electrolyte drinks on a regular basis because your electrolyte levels are probably balanced. Most Americans consume more than the recommended amount of sodium—2, mg or one teaspoon of salt per day. Eating a variety of fruits and vegetables helps you get enough potassium, magnesium and calcium. The amount of water you take in should be about the same as the amount you lose through sweat, urine and other fluids. However, if you lose more fluid than you take in and get dehydrated, you lose electrolytes. Symptoms of dehydration include dark-colored urine, extreme thirst, fatigue, dizziness, confusion and infrequent urination. And though it's rare, you can also drink too much water and dilute the amount of sodium in your body, leading to hyponatremia. There are times when you may become dehydrated and electrolyte drinks can help you rehydrate and replenish your electrolytes. Some examples include:. Electrolyte beverages contain water, electrolytes—usually sodium and potassium—and sugar. The main purpose of an electrolyte drink is to help you rehydrate, so electrolyte beverages are mostly water. Varying amounts of sugar and electrolytes are added, depending on the purpose of the beverage. Some electrolyte drinks are targeted for post-exercise recovery, while others are better if you're sick and losing fluids through vomiting or diarrhea. Sugary sports drinks like Gatorade probably come to mind when you think about electrolyte drinks. But do you need sugar in an electrolyte drink? Actually, yes. Sugar helps increase water absorption, which speeds up how quickly you rehydrate. Sugar is a carbohydrate and sports drinks with carbohydrates also help replenish glycogen stores—the storage form of glucose that runs out during prolonged endurance exercise e. known as "hitting the wall". But, research, like a study in Nutrients , shows excessive amounts of sugar are not needed by your body. Too much sugar can make it hard to consume the drink and can slow the absorption of water. Sodium, potassium and chloride are the most commonly added electrolytes. All of these are lost through sweat. Sodium also makes you thirsty so having sodium in an electrolyte drink can help increase the amount you drink, thereby helping you take in more water to rehydrate. While not traditionally added to electrolyte drinks, protein is sometimes added to sports drinks to aid in rebuilding muscles. But it may do more than that. According to the same study in Nutrients , as well as a study in Frontiers in Sports and Active Living , protein added to electrolyte drinks helps increase fluid retention at least as well as glucose added to electrolytes did. Although tap water has some added minerals like potassium, calcium, magnesium and sodium, it doesn't have sugar and may not have enough sodium to replenish stores. Mineral water comes from underground reservoirs and springs and is bottled at the source. It naturally contains more electrolytes than tap water but no sugar. It's not your best option for electrolytes. And it's also low in sugar—around 6 grams in an 8-oz serving, per the USDA. While studies are mixed, a study in the Journal of Physical Education, Health and Sport suggests that coconut water rehydrates as well as traditional sports drinks. These study authors also point out that coconut water has antioxidants, which traditional sports drinks typically lack. The antioxidants might be able to help with minimizing stress at the cellular level from intense exercise. Maple water is a newer water on the market that claims to be helpful with hydration due to its naturally occurring electrolytes. This bestseller on Amazon is water, but elevated. It has a slightly fruity flavor without added sugar—and with zero calories. What it does have is loads of electrolytes. This sports drink has mg of sodium, which is a great way to consume salt after profusely sweating from a workout. Looking to rehydrate and satisfy some hunger? Compared to a traditional electrolyte drink, such as Gatorade, this is much higher in potassium. You may want higher levels of electrolytes for days you complete an intense workout, or you might be looking for a daily electrolyte drink to keep you extra hydrated. Just remember to check with your doctor before making any drastic dietary changes, especially if you have any underlying health conditions. Here are a few tips to follow when looking for an electrolyte drink:. Consider sodium: Sodium is an essential electrolyte for our body, but sodium recommended levels change from person to person. If you have high blood pressure , you should avoid high levels of sodium and look for sports drinks with other electrolytes potassium, calcium, magnesium, and phosphorus. The recommended daily potassium intake is mg for adult men and mg for adult women. Too much potassium in our blood can cause heart attacks or even death, but this only occurs if there is an issue with your kidneys or you are ingesting over 18 g of potassium a day. Look at added sugar: Electrolyte drinks are great for rehydrating our bodies, but many sports drinks contain sneaky added sugar. If you are already prone to high blood sugar or have type 2 diabetes, consuming too much can make you even thirstier by spiking your blood sugar levels. Whichever electrolyte drink you choose to drink is up to personal preference, but keep your health conditions and exercise levels in mind. If you are an avid exerciser, runner, weightlifter, or athlete, you can look for and enjoy electrolyte drinks with higher levels of potassium to replenish after a tough work out. Electrolytes are the essential minerals our body needs to maintain proper functioning. The main types of electrolytes are sodium, potassium, calcium, magnesium, chloride, and phosphorus. Maintain bodily functions. When we are dehydrated, electrolytes can provide a quick fix. If you need to hydrate fast to improve your symptoms, using electrolytes to rehydrate is your first step. Aid in workout recovery. Electrolytes can also enhance exercise because our body weakens after sweating. This is because cells use electrolytes to conduct electrical charges , which is essentially how our muscles contract. Ensure better sleep and brain function. Dehydration can also negatively impact our sleep and brain functioning , so it is beneficial to drink electrolytes for rehydration. Cohen says. Each of the electrolytes found in many popular electrolyte drinks also work to rehydrate you in their own way. Electrolyte drinks are useful when you are dehydrated , which can include after a workout, spending time in the sun, sweating, drinking alcohol, or vomiting. White says water is typically just fine for rehydrating you on a daily basis, but there are certain situations where electrolyte drinks come in handy. There are some people who may want to consider consuming electrolyte drinks every day. You want to be sure to not overdo it. White says consuming too many electrolytes can give your body too much sodium, potassium, calcium, and magnesium. These can cause minor health issues such as dizziness, vomiting, weakness, or worse concerns such as issues with kidney function and muscular and neurological damage. Anyone who is dehydrated, no matter the cause, can benefit from electrolyte drinks. Cohen recommends electrolyte drinks for similar situations, as well as for pregnant or breastfeeding people, people traveling, and those undergoing certain medical treatments. We consulted Jim White, R. We also conducted our own research and sifted through tons of online reviews to find the best electrolyte drinks available. For more than 70 years, Prevention has been a leading provider of trustworthy health information, empowering readers with practical strategies to improve their physical, mental, and emotional well-being. Our editors interview medical experts to help guide our health-focused product selections. Additionally, Prevention also examines hundreds of reviews—and often conducts personal testing done by our staff—to help you make informed decisions. Before joining GH, she was an editorial assistant at Prevention, where she covered health topics and celebrity news. When Is the Best Time to Take Zinc? The 11 Best Probiotic Supplements. The Best Time to Take Vitamins. Is Pre-Workout Bad for You? Experts Explain. The Best Collagen Powders for Skin and Nails. Can You Take Berberine for Weight Loss? The Best Iron Supplements. Dietitian-Approved Foods High in Vitamin D. com Medical Review Board Prevention Awards Win. Skip to Content Health Beauty Fitness Nutrition Life. sign in. BEST WALKING SHOES VALENTINE'S GIFTS FOR HER VALENTINE'S GIFTS FOR HIM BEST HAMSTRING STRETCHES HEALTHY SMOOTHIE RECIPES. Our top picks 1. Pros Low calorie Variety of flavors No added sugar. Cons Some find the flavor weak. Electrolytes Sodium and potassium Added sugar 0. |
| Energy and Sports Drinks | The added electrolytes and sugars can help you prevent dehydration and provide you with necessary fuel. Budget options like this will offer adequate carbohydrates and sodium to serve as effective sports drinks, but they do contain artificial flavors and colors, which we are hesitant to recommend. Third-party certifications will often drive up the price of sports drinks, and purchasing in bulk may help to reduce the cost. Tamar Kane, MS, RD , is a registered dietitian and marathon runner. Tamar has a master's degree in nutrition and exercise physiology from Teachers College Columbia University and specializes in working with plant-based athletes, often those who are interested in incorporating electrolyte drinks. Her goal is to help people understand how to properly fuel their bodies and supplement if needed! to optimize performance and well-being. Brad A. Exercise and Fluid Replacement: Brought to You by the American College of Sports Medicine. ACSM's Health Fit J. National Institutes of Health. Dietary supplements for exercise and performance: Fact sheet for health professionals. Kurtz JA, VanDusseldorp TA, Doyle JA, Otis JS. Taurine in sports and exercise. J Int Soc Sports Nutr. Kerksick CM, Wilborn CD, Roberts MD, et al. Journal of the International Society of Sports Nutrition. American Heart Association AHA. How Much Sodium Should I Eat Per Day? Thomas DT, Erdman KA, Burke LM. Position of the academy of nutrition and dietetics, dietitians of canada, and the american college of sports medicine: nutrition and athletic performance. J Acad Nutr Diet. National Institutes of Health: Potassium - Factsheet for health professionals. National Institutes of Health: Calcium - Factsheet for health professionals. National Institutes of Health: Magnesium - Fact Sheet for health professionals. Fitness C on N and the C on SM and F. Sports drinks and energy drinks for children and adolescents: are they appropriate? Ferraro PM, Taylor EN, Gambaro G, Curhan GC. Soda and other beverages and the risk of kidney stones. Clin J Am Soc Nephrol. Journal of the Academy of Nutrition and Dietetics. Kenefick RW, Cheuvront SN. Hydration for recreational sport and physical activity. Nutrition Reviews, ; 70 Suppl. Von Duvillard SPV, Braun WA, Markofski M, Beneke R, Leithauser R. Fluids and hydration in prolonged endurance performance. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. Sports Nutrition. By Tamar Kane, MS, RD ,. Eliza Savage, MS, RD, CDN. Learn about our editorial process. and Anne Cook Carroll is a Registered Dietitian with a master's degree in Clinical Nutrition from New York University. Anne Cook Carroll, MS, RD. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Medically reviewed by Barbie Cervoni MS, RD, CDCES, CDN. Learn about our Medical Review Board. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication. Rich Scherr is a seasoned journalist who has covered technology, finance, sports, and lifestyle. Fact checked by Rich Scherr. Editor's Note Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology. Our Top Picks. Best Overall:. Best With Caffeine:. Best for Heavy Sweating :. Best Ready-to-Drink :. Best for Daily Use:. Best For Competitive Athletes :. Best with B Vitamins :. In This Article Expand. Our Picks. Where We Stand. We Also Tested. How We Tested Sports Drinks. What to Look For. Our Experts. Why Trust Verywell Fit. Best Overall. Skratch Labs Sport Hydration Drink Mix. Our Ratings. Pros Great flavor and texture Contains quick absorbing carbs for energy and electrolytes No artificial sweeteners or colorings. Cons Higher sugar content may not be suitable for all. Best With Caffeine. Tailwind Nutrition Caffeinated Endurance Fuel. Pros Contains caffeine for an extra energy boost Contains quick absorbing carbs for energy and electrolytes No artificial sweeteners or flavorings. Cons Some may be sensitive to caffeine. The 11 Best Pre-Workout Snacks of Best for Heavy Sweating. Hydration Multiplier Electrolyte Powder. com View On Vitamin Shoppe. Pros Higher sodium content for heavy sweating Contains quick-absorbing carbs to accelerate rehydration Contains B vitamins and vitamin C. Cons Salty tasting. Best Ready-to-Drink. Gatorade Gatorlyte Rapid Rehydration Electrolyte Beverage. View On Gatorade. Cons Contains artificial coloring Plastic waste. The Best Creatine Supplements of , Tested and Reviewed. Best for Daily Use. Harmless Harvest Coconut Water. Pros Made from one simple ingredient USDA Organic and Fair Trade Certified Easy, ready-to-drink option. Cons Lower sodium content may not be adequate for more intense workouts. The 10 Best Protein Powders of , Tested and Reviewed. Best For Competitive Athletes. Precision Hydration PH Pros Informed Sport Certified Variety of sodium and carbohydrate options to meet your needs Convenient, single-serve packets. Cons Only one flavor option. The 7 Best Protein Shakes of Best with B Vitamins. Thorne Research Catalyte. NSF Certified for Sport Higher sodium content for people who sweat heavily No artificial sweeteners or flavorings. Comes in only one flavor. Where We Stand We like Skratch Labs Sport Hydration Drink Mix for its versatility the balance of carbohydrates, sodium, and other electrolytes make it useful for many people , its simple ingredients, and how well it dissolves in water. We Also Tested While not a top pick for any category, we also tested these electrolyte drinks and think they are still worth highlighting: Maurten Drink Mix : For endurance runners running 1. Maurten offers several different options, including higher sodium and carbohydrate options for ultra-endurance training. However, it did rank relatively low for taste and texture in our testing lab. Drink LMNT : LMNT is a popular electrolyte powder with a very high amount of sodium at 1, milligrams per serving. While high amounts of sodium may be beneficial in some settings think strenuous, sweaty exercise , it may not be suitable for everyone. It also does not contain enough carbohydrates to enhance electrolyte absorption or replenish energy stores after exercise. We do like the simple ingredient list just salt, stevia, natural flavors and electrolytes , but the intense saltiness made it hard to drink, and we found the raspberry flavor to have a slightly artificial taste. Nectar Daily Hydration : These electrolyte packets are a great option for those looking for an everyday electrolyte boost, with zero calories or added sugar. We love the simple ingredient list containing organic fruit, Himalayan pink salt, stevia, and electrolytes. However, while we found this product to be refreshing, it lacked flavor with a slight tartness but a very mild taste and did not dissolve completely in water, with some clumps left at the bottom of the glass. Nuun Sport Electrolyte Drink Tablets : We like that Nuun Sport Electrolyte Drink Tablets are Informed Choice Certified, so athletes can be confident they are free from any banned substance for sport. They also contain an appropriate amount of sodium to rehydrate in athletic settings, but they fall short on carbohydrates. If you prefer to have a lower-sugar electrolyte drink, be sure to refuel with food as well when recovering from strenuous exercise. We found the flavor to be relatively balanced, and not overly sweet or salty, but it did have a bit of an artificial taste and a slightly unpleasant, bitter aftertaste that lingered. It also took longer to fully dissolve in water compared to other products on our list. How We Tested Sports Drinks Our team works hard to be transparent about why we recommend certain supplements. When testing, we evaluated each product for the following six critical criteria: Nutrition : Our nutrition editors analyzed each product based on quality of ingredients, amount of electrolytes particularly sodium, potassium and magnesium , carbohydrates, and other nutrients added. Then they were rated in the context of their intended use, in this case for exercise and athletics. We also considered third-party testing and associated certifications. Flavor : We tasted each product, noting how accurate it is to the flavor advertised on the packaging and if the flavor corresponds to the color of the drink. We also took notes on if the flavor was good or bad, how strong each flavor is, and if we felt it was overly sweet or salty. Texture : We reviewed the texture of each product, noting if it was thin and smooth, or clumpy, grainy, separated, or otherwise unpleasant. For drops and powders, we reviewed the dissolubility of the product, noting how long it took to dissolve in water and if it dissolved completely , how much stirring was required, and if there was any product left at the bottom of the glass. Aftertaste : We tested to see if any of the products left an aftertaste in the mouth after drinking it, and noted if it was unpleasant, how long it lingered, and if we had to eat or drink something after to mask the aftertaste. Smell : Upon opening the product, we noted how it smelled, including salty, sweet, or chemical, and noted any pleasant or unpleasant aromas. We also reviewed if the smell was consistent with the flavor listed on the packaging, and if the smell impacted the taste when we drank it. Value : We assessed the value, analyzing the cost in the context of the quality of the product, use and taste experience, and amount of servings per container. What to Look for in a Sports Drink Third-Party Testing Sports drinks vary in their degree of testing and regulation. The Types of Sports Drinks Sports drinks come in various forms, including ready-made drinks, powders, and dissolvable tablets. Ingredients and Potential Interactions It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know the ingredients and how much of each one is included, relative to the recommended daily value of that ingredient. How Much To Take Sports drinks are designed to support hydration, refueling, and electrolyte replenishment during exercise. The adequate intake for potassium per day is 2, milligrams for adult men, and 2, milligrams for adult women. The RDA for calcium is 1, milligrams for adult men and women. The RDA for magnesium for adults is between milligrams per day. Our Experts Kristy Baumann , a Registered Dietitian who specializes in working with runners. Alena Kharlamenko, MS, RD, CDN , a Registered Dietitian that specializes in health and nutrition research and supplement testing. She developed our testing methodology for electrolyte supplements. Anne Cook Carroll, MS, RD, CDN , is a Registered Dietitian that works with patients to meet their health goals, including athletes looking to improve their performance. She also specializes in supplement research and analysis. Frequently Asked Questions Are sports drinks good for kids? Can sports drinks cause kidney stones? How many sports drinks can you drink per day? Can you drink sports drinks while pregnant? When are sports drinks appropriate for hydration? How much do sports drinks cost? The 6 Best Energy Chews, According to a Dietitian. Click here to learn more about electrolytes and their role in the human body. Some beverages are natural sources of electrolytes, while others are electrolyte-infused drinks. The following are six common drinks high in electrolytes:. The U. A lactose-free version may be a better option. Likewise, no animal-derived milk cow or otherwise is an option for people who follow a vegan diet. There are plenty of dairy alternatives available such as soy milk, almond milk, and oat milk. Anyone following a vegan diet who is looking for a post-workout beverage, or any beverage to help replace the electrolytes lost from excessive and prolonged sweating, may find other types of electrolyte drinks more beneficial than plant-based milks. Fruit juices such as orange juice, cherry juice, and watermelon juice are all good sources of magnesium, potassium, and phosphorus. Additionally, fruit juices can also be a good source of antioxidants and vitamins. But most fruit juices are low in sodium and high in sugar. That same container of orange juice has only 2. So while fruit juices are a good source of electrolytes, they may not be the most suitable beverage to replace sodium lost from sweat. Coconut water is another source of certain electrolytes, specifically potassium, calcium, sodium, and magnesium. The FNDDS states that g of unsweetened coconut water carries:. Generally, nutrient-added water beverages are low-calorie, low-sugar options for electrolyte drinks. Electrolyte-infused water beverages do not carry the same amounts of sugars and calories as, for example, fruit juices and sports drinks. Depending on the brand, they may even provide a more diverse mix of electrolytes. Sports drinks are commonly available electrolyte beverages. While popular, sports drinks have their fair share of pros and cons. For example, drinking sports drinks are a convenient way for high-endurance athletes to stay hydrated and replenish the electrolytes they lose through sweat. There are sugar-free options, and some may provide energy-boosting benefits. On the other hand, sports drinks tend to contain more electrolytes than the average person needs. They often contain a lot of sugar a milliliter serving of a sports drink can include 21 g of sugar. Overall, commercial electrolyte drinks such as sports drinks may be a good choice for athletes but may not be the most suitable option for the average person. Oral electrolyte solutions are another type of commercial electrolyte drink. Manufacturers typically formulate these with the optimal balance of electrolytes and sugar to help people recover from dehydration. For example, an 8-ounce serving of a commercial oral electrolyte solution may contain :. Anecdotally, people may recommend these types of drinks for replenishing electrolytes in children with diarrhea or vomiting. They are also a suitable option for adults who may also be at risk for dehydration. Making an electrolyte drink at home can be as simple as adding an electrolyte tablet to water. Electrolyte tablets are available online, as well as in many health and wellness stores. Fruit or vegetable smoothies are easy and popular ways to replenish electrolytes at home. People can choose fruits and vegetables high in electrolytes , including:. People can make their own oral rehydration therapies with basic kitchen staples. For example, people can prepare an oral rehydration solution by mixing the following ingredients:. Most people require the following recommended daily amounts of electrolytes to maintain a healthy balance:. People who are pregnant or breastfeeding may need higher or lower amounts. Their doctor will recommend an appropriate amount. An electrolyte imbalance happens when the amount of water in the body changes. Typically, a body needs to take in as much fluid as it loses. Without that balance, the body may become dehydrated have too little water or overhydrated have too much water. Additionally, certain other medical conditions have shown an association with electrolyte imbalance. For example, a analysis indicates an association between COVID severity and significantly lower levels of sodium, potassium, and calcium. When a person has an electrolyte imbalance, they may experience a wide range of symptoms , which can include shortness of breath, confusion, rapid heart rate, or an irregular heartbeat. It is advisable for a person to see a doctor if they experience severe symptoms such as convulsions, seizures, or rapid blood pressure changes. A doctor can determine whether the person has an electrolyte imbalance or another condition, as well as the appropriate treatment. By consuming a balanced diet, which includes nutritious foods and drinks, a person can typically supply the body with the necessary minerals to support a healthy electrolyte balance. This means ensuring that the diet includes fruits and vegetables rich in electrolytes, as well as other healthy sources of essential minerals. It is also important to maintain hydration throughout the day. People who exercise should pay close attention to their fluid intake. Mild to moderate workouts may only require water, while longer and more intense workouts may call for more robust electrolyte drinks. People experiencing symptoms such as diarrhea or vomiting may also want to pay attention to their fluid intake and consider an oral electrolyte solution to avoid dehydration. Anyone experiencing symptoms of an electrolyte imbalance should consider consulting their doctor. Most people who maintain a healthy diet and stay hydrated will not require electrolyte drinks. But they can provide a quick and convenient way for athletes to replenish electrolytes lost from sweat or help people with severe diarrhea or vomiting stay hydrated and maintain their electrolyte balance. But if a person regularly consumes electrolyte drinks, they may consume more than is necessary, which can have associated risks. For example, this could result in hypernatremia , hyperkalemia , or hypercalcemia. These are when a person has too much sodium, potassium, or calcium in the blood. Electrolytes are essential minerals that play a key role in a number of bodily functions. |
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ELECTROLYTES - What They Are and Why They MatterElectrolytes in sports drinks -
Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. Sports drinks , or electrolyte-enhanced beverages, help to replenish water, electrolytes, and energy lost during exercise.
These drinks often contain a source of energy-boosting carbohydrates, as well as a balance of sodium, potassium, magnesium, and calcium, which help combat dehydration, replete glycogen stores , replenish electrolytes, and delay fatigue.
Registered dietitian Kristy Baumann, RD, who specializes in running nutrition, recommends having a sports drink with electrolytes and carbohydrates during prolonged physical activity. She emphasizes the importance of sodium to aid in hydration and replenish losses through sweat.
The amount of carbohydrates and electrolytes you need are dependent on several individualized factors, including how intensely and how long you're exercising, as well as the amount of fluids you lose through sweat. We researched and tested over 20 top-rated sports drinks, evaluating them for taste, smell, dissolubility for powders , quality of ingredients, value, and nutritional content.
When selecting which sports drink is best for you , consider the different forms, including powders and ready-to-drink beverages, and if they make sense for how you intend to use them. We've included a range of sports drinks with different nutritional profiles, some of which are higher in carbohydrates and electrolytes, suitable for more intense exercise, and others with lower amounts for moderate-intensity exercise.
Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology. From there, a registered dietitian on our Expert Review Board reviews each article for scientific accuracy. Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and which dosage to take.
Skratch Labs Sport Hydration Drink Mix is our top pick, with its great flavor, quality ingredients, and balance of carbohydrates and electrolytes to support your workouts. One scoop contains 80 calories, 21 grams of carbohydrates, and milligrams of sodium to help you refuel and rehydrate faster.
It also contains smaller amounts of other electrolytes, including potassium, calcium, and magnesium. It comes in various flavors, including lemon-lime, strawberry lemonade, pineapple, and fruit punch. We tested the lemon-lime flavor, which has a refreshing, citrus taste that isn't artificial tasting or overly sweet or salty.
We also love the simple ingredients in this product, which is sweetened with cane sugar no artificial or alternative sweeteners and flavored with lemon and lime juice and oils.
While their electrolyte supplements are not third-party tested, Skratch Labs is a food company, so their products are regulated by FDA guidelines. Mix one scoop into 12 to 16 ounces of water to support your hydration and refueling needs.
This product is for those engaging in moderate to high-intensity or endurance exercise , actively burning energy and losing fluids through sweat.
Tailwind Endurance Fuel is a great option for athletes looking for an electrolyte and carbohydrate supplement with a boost of caffeine. It contains milligrams of sodium per serving and smaller amounts of potassium, magnesium, and calcium to help replenish electrolyte losses and support more rapid hydration.
It also contains 25 grams of quick-absorbing carbohydrates to refuel your energy stores. Each one-scoop serving contains 35 milligrams of caffeine about the amount in half a cup of coffee , which studies show may boost athletic performance. However, if you know that you are sensitive to caffeine, this might not be the option for you.
The recommended dosage is 2 to 3 scoops in 24 ounces of fluid per hour of exercise for long endurance workouts or 1 to 2 scoops for shorter workouts, so the caffeine can add up depending on your dosage. Be sure to practice with Tailwind before using it during a race to test your tolerance.
We like that this product contains simple ingredients, including dextrose glucose and sucrose quick absorbing carbs , sea salt, organic raspberry flavor, organic caffeine, and electrolytes. We also rated it very highly for flavor, with a delicious raspberry taste that is not artificial tasting, with an ideal balance of sweet and slightly salty.
This product is best for those engaging in high intensity exercise , actively burning energy, and looking for an added caffeine boost pre-workout. If you sweat heavily during your workouts, we recommend a sports drink with a higher sodium content, like Liquid I. Hydration Multiplier Electrolyte Powder , which has milligrams of sodium per serving.
Additionally, it contains vitamins B3, B5, B12, and vitamin C, important vitamins for active individuals. It is lower in carbohydrates, with 11 grams per serving, which is enough to help the body hold onto more water but likely not enough to replenish energy stores for longer runs.
Liquid I. comes in a wide variety of flavors, including lemon-lime, piña colada, and acai berry, so you're likely to find one you like. comes in convenient packets that you can throw in your gym bag. We also like that this powder dissolves quickly and completely in water and is smooth to drink with no grainy texture.
The high sodium content in this drink makes it a great option for workouts in hot weather and for those in need of an extra hydration boost.
When you think of sports drinks, Gatorade is probably the first brand that comes to mind. It was created in the summer of by a football coach at the University of Florida, where the mascots are Albert and Alberta Gator, hence the name Gatorade.
This thirst-quenching drink was made with athletes in mind to help them replenish and recover after a tough workout. It's also budget-friendly, ready-to-drink, and widely available, making it an easy choice. While Gatorade has many sports drinks available, we like the Gatorlyte Rapid Rehydration Electrolyte Beverage, with a high sodium content of milligrams per serving, as well as calcium, potassium, magnesium, and chloride.
It also contains 14 grams of carbohydrates from sugar, which helps the body hold onto more water and provides a quick-absorbing, easily digestible source of fuel. This Gatorade beverage comes in three flavors, including cherry lime, kiwi strawberry, and orange.
In addition to sugar, it contains stevia for added sweetness as well as natural flavorings. While not third-party tested, this is a bottled beverage as opposed to a supplement , so it is FDA-regulated.
This is a solid ready-to-drink, easy sports drink that is higher in sodium , and suitable for more intense or longer exercise with a high sweat output.
Harmless Harvest Coconut Water is a single-ingredient, USDA Organic, potassium-filled drink, great for lower-intensity exercise days. Each bottle of Harmless Harvest Coconut Water provides 15 grams of carbohydrates to help replenish glycogen stores and aid in rehydration, good for lower-intensity workouts.
Coconut water is lower in sodium, with just 75 milligrams per serving, which may not be enough if you sweat heavily. Keep in mind that these bottles come in a variety of sizes, and that one serving is 8 ounces or 1 cup. While not third-party tested, this is a bottled beverage as opposed to a supplement , and is therefore FDA regulated.
This beverage is for those looking for a simple, natural source of electrolytes, suitable for lower intensity workouts. Serving size: 1 Packet Calories: 70 Sodium: mg Carbohydrates per serving: Sweat rate and sweat composition vary from person to person.
Precision Hydration makes hydration packets with varying levels of sodium and carbohydrates , so you can find one that works best for you. The PH Hydration Packet contains milligrams of sodium along with If you sweat heavily or are exercising intensely for over an hour, you may want to consider the PH and PH hydration packets with higher sodium levels.
Precision Hydration hydration packets are Informed Sport certified , meaning they have been tested to ensure they are free from substances banned in sports competitions.
We also like the simple formulations that contain just sugar, salt, and other electrolytes , including potassium, magnesium, and calcium. It is recommended to mix each single-serve packet with 16 ounces of water. Precision Hydration hydration packets are a great choice for competitive athletes, as they are third-party tested and have a range of sodium level options to meet your individual needs.
Serving size: One scoop Thorne Research Catalyte electrolyte powder contains electrolytes, as well as B vitamins, to support energy metabolism and performance.
In addition to helping with energy production, B vitamins are also essential for nerve functioning and the formation of red blood cells, which transport oxygen to parts of the body, including muscles. Because many B vitamins are found primarily in animal-based foods, vegan and vegetarian athletes may particularly benefit from supplementation.
This product is suitable for competitive athletes , as it is NSF Certified for Sport , ensuring it is free of banned substances for sport. It's higher in sodium, with milligrams per one scoop serving, making it a good choice for athletes or those exercising for prolonged periods with fluid loss through sweat.
It also contains smaller amounts of potassium, chloride, calcium, and magnesium, as well as zinc and B vitamins. Additionally, it contains taurine , an amino acid that may improve exercise output, muscle recovery, and electrolyte balance—however, the research on using taurine supplements to improve hydration and athletic performance is limited.
It is sweetened with stevia and contains less than 1 gram of added sugar. It only contains 5 grams of carbohydrates , so it is not intended to replenish energy stores. We like that it dissolves well in water with a smooth texture that is pleasant to drink.
Competitive athletes or those looking for a third-party tested product with higher amounts of sodium and B vitamins. The flavor of this product is definitely geared towards those like citrus, particularly lime. We like Skratch Labs Sport Hydration Drink Mix for its versatility the balance of carbohydrates, sodium, and other electrolytes make it useful for many people , its simple ingredients, and how well it dissolves in water.
For competitive athletes, opt for a third-party tested product like Precision Hydration Electrolyte Drink Mix , to avoid potential contamination of banned substances. While not a top pick for any category, we also tested these electrolyte drinks and think they are still worth highlighting:.
Our team works hard to be transparent about why we recommend certain supplements. We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest-quality products.
Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend. You can read more about our dietary supplement methodology here.
In addition to our research, we tested 24 of the top sports drinks in the Verywell Testing Lab , preparing and serving them as directed by the manufacturer. When testing, we evaluated each product for the following six critical criteria:.
Sports drinks vary in their degree of testing and regulation. The FDA does not review dietary supplements for safety and effectiveness before they go to market.
This includes electrolyte supplements in the form of drops, powders, capsules, and tablets, so choosing a quality product from a trusted brand is important.
Note that bottled drinks are considered beverages, and are therefore subject to the FDA's food and beverage regulation.
If you are a competitive athlete, you may want to choose products that are third-party tested for substances banned in sport like Informed Sport Certified or NSF Certified for Sport , or opt for an FDA regulated bottled, ready-to-drink beverage. Sports drinks come in various forms, including ready-made drinks, powders, and dissolvable tablets.
Consider the type of exercise you will be doing, and what form will be most convenient for you. It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know the ingredients and how much of each one is included, relative to the recommended daily value of that ingredient.
Please take the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you may be taking.
Sports drinks typically contain water, electrolytes, and carbohydrates. This formulation is meant to provide you with fuel, delay fatigue during exercise, prevent dehydration, and replenish electrolyte losses.
The amounts of electrolytes and types of sugars contained may vary among products. Some sports drinks contain artificial colorings, dyes, or sweeteners , which some may want to avoid.
They may also have added vitamins and minerals, which are not always necessary if you are eating a balanced diet. If you are taking supplements, be sure you are not exceeding the Tolerable Upper Intake Level UL for any vitamin or mineral. Additionally, some sports drinks contain caffeine, so be aware of that if you are sensitive or consuming multiple servings.
Sports drinks are designed to support hydration, refueling, and electrolyte replenishment during exercise. The amount of sports drinks to consume depends on your individual needs, including age, weight, the level of intensity and duration of your workout, as well as the amount of fluid output through sweat.
Research has shown benefit of sports drinks in adult athletes though not conclusive as some studies show no benefit , but research in children is lacking.
For children who are engaged in routine or play-based physical activity, these drinks are usually unnecessary. For example, a nutritional comparison shows that a ounce cola drink contains about 39 grams of sugar, compared with 21 grams of sugar in a popular sports drinks.
There is also a risk of dental caries. Water that is calorie-free and accessible without cost to most people is the beverage of choice taken with and between meals. A sports drink may be used by people engaging in exercise of vigorous intensity for more than one hour, especially if sweating heavily.
Perhaps of greater importance in athletes of any age, but especially youth, is to encourage a balanced diet , snacks as needed, and adequate water that will best enhance physical and mental performance.
Pediatricians should discuss the use of sports drinks with their young patients and parents to ensure that all are aware of the health risks, and if used, are monitored carefully. Sugary Drinks Energy Drinks.
The contents of this website are for educational purposes and are not intended to offer personal medical advice. For more than 70 years, Prevention has been a leading provider of trustworthy health information, empowering readers with practical strategies to improve their physical, mental, and emotional well-being.
Our editors interview medical experts to help guide our health-focused product selections. Additionally, Prevention also examines hundreds of reviews—and often conducts personal testing done by our staff—to help you make informed decisions. Before joining GH, she was an editorial assistant at Prevention, where she covered health topics and celebrity news.
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sign in. BEST WALKING SHOES VALENTINE'S GIFTS FOR HER VALENTINE'S GIFTS FOR HIM BEST HAMSTRING STRETCHES HEALTHY SMOOTHIE RECIPES. Our top picks 1. Pros Low calorie Variety of flavors No added sugar. Cons Some find the flavor weak. Electrolytes Sodium and potassium Added sugar 0.
Pros No added sugar Antioxidants and vitamins included Low calories. Cons Some reviewers report too strong of a flavor. Electrolytes Sodium, potassium, and magnesium Added sugar 0. Pros Gluten free High in potassium Super hydrating. Cons 1 g added sugar. Electrolytes Potassium, sodium, phosphorus, and magnesium Added sugar 1 g.
Advertisement - Continue Reading Below. Pros Sea salt and himalayan salt provide electrolytes No added sugars Low in carbs Low calorie. Cons Not for those with high blood pressure.
Pros Sugar free Provides protein. Cons Not vegetarian- or vegan-friendly. Electrolytes Sodium, potassium, and calcium Added sugar 0. Pros Antioxidants and vitamins included Zero calories Low price. Cons Not vegan. Electrolytes Sodium Added sugar 0.
Pros High potassium content No added sugar Includes vitamin C. Cons No sodium. Electrolytes Pottasium Added sugar 0. How to choose an electrolyte drink.
Looking to restock on electrolytes after an intense workout or being out in the spors Here Fat burning exercises Electrolyte Boost down which Gestational diabetes complications for the baby are high in Electrllytes and Strengthen natural immunity you might need them. Lainey is Electrolytes in sports drinks weight-loss dietitian driks helps people Electtolytes Electrolytes in sports drinks, change Fat burning exercises habits and create a healthy lifestyle that lasts. She has Master's in Nutrition Communication from the Tufts Friedman School of Nutrition Science and Policy and completed her dietetics training at Massachusetts General Hospital, a Harvard teaching hospital. She writes on a variety of topics including weight loss, gut health, pregnancy, breastfeeding and trendy diets. When she's not writing or counseling, you can find her on a run, out to brunch, or with coffee in hand trying to keep up with her two little boys. Lisa Valente is a registered dietitian and nutrition editor. This project is based on the following Im State Electrolhtes fair Fat burning exercises, a Electrklytes of Electrolytes in sports drinks Science Buddies Clever Scientist Electrolytfs Yaeger, T. Hyperglycemia causes and triggers Madness. But exercising depletes the body's stores of fluids and minerals, which must be replaced. Most experts agree that if you are engaged in light to moderate exercise, drinking a glass or two of water should do the trick. But if you are exercising strenuously, you also need to replenish some of the salts that your body loses through sweat.
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