The 10 Best Sports Drinks, Taste-Tested and Expert-Approved

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In This Article

In This Article

Sports drinks, or electrolyte-enhanced beverages, help replenish water, electrolytes, and energy lost during exercise. These drinks often contain energy-boosting carbohydrates and a balance of electrolytes like sodium and potassium, which help combat dehydration, replete glycogen stores, replenish electrolytes, and delay fatigue.

Registered dietitian Kristy Baumann, RD, specializing in running nutrition, recommends sports drinks with electrolytes and carbohydrates, especially during prolonged physical activity. She notes that sodium, in particular, is key in aiding hydration and replenishing losses through sweat. The amount of carbohydrates and electrolytes you need depends on several individualized factors, including how intensely and long you exercise and the amount of fluids you lose through sweat.

We've researched and tested over 30 sports drinks and continue to test new products, 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 higher in carbohydrates and electrolytes, suitable for more intense exercise, and others with lower amounts for moderate-intensity exercise.

Editor's Note

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.

Best Overall

Skratch Labs Sport Hydration Drink Mix

• Great flavor and texture
• Contains quick absorbing carbs for energy and electrolytes
• No artificial sweeteners or colorings

• Higher sugar content may not be suitable for all

Key Specs:

Serving size: 1 scoop | Calories: 80 | Sodium: 380 mg | Carbohydrates: 21 g | Carbohydrate/sugar sources: Cane sugar, dextrose | Electrolytes: Sodium, potassium, calcium, magnesium | Third-Party Tested: No | Our Overall Rating: 4.98

Who It's For

Best if you do moderate to high-intensity or endurance exercises and sweat a lot.

Why We Recommend It

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 380 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.

The powder comes in a resealable stand-up pouch made for easy use and storage or as single-serve packets for when you’re on the go. Mix one scoop into 12 to 16 ounces of water to support your hydration and refueling needs.

Things To Consider

• This product contains a relatively high amount of added sugar (designed for those actively burning energy through moderate to intense exercise), so it may not be suitable for lower-intensity or shorter workouts.
  
• While most of the product dissolved in water after 30 seconds of stirring, we noticed some powder collected at the bottom of the cup. However, it is smooth to drink and has no grainy texture.
• For this powder to dissolve properly, you'll need a fairly large amount of water (16 ounces or two cups), so keep in mind that you'll need a large water bottle or cup when mixing.

Best With Caffeine

Tailwind Nutrition Caffeinated Endurance Fuel

• Contains caffeine for an extra energy boost
• Contains quick absorbing carbs for energy and electrolytes
• No artificial sweeteners or flavorings

• Some may be sensitive to caffeine

Key Specs:

Serving size: 1 scoop | Calories: 100 | Sodium: 310 mg | Carbohydrates: 25 g | Carbohydrate/sugar sources: Dextrose, sucrose | Electrolytes: Sodium, potassium, magnesium, calcium | Third-Party Tested: No | Our Overall Rating: 4.96

Who It's For

This product is best if you do high-intensity exercise and are looking for an added caffeine boost pre-workout.

Why We Recommend It

Tailwind Endurance Fuel is a great option for athletes looking for an electrolyte and carbohydrate supplement with a boost of caffeine. It contains 310 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.

Things To Consider

• Like our top pick, this product contains a relatively high amount of added sugar (designed for those actively burning energy through moderate to intense exercise), so it may not be suitable for lower-intensity or shorter workouts.
  
• While the powder seemed to dissolve completely in water with 30 seconds of stirring, we did notice a slightly grainy texture. However, it was still enjoyable to drink.
• One serving of this powder contains a relatively small amount of caffeine, but the amount can add up if you have more than one serving, so this may not be the best choice for people who are sensitive to caffeine or if you're working out in the evening.
  

Best Electrolyte Drops

elete Electrolyte Hydration Drops

• Easily adjustable electrolyte dosing
• Versatile, can be added a variety of beverages
• Informed Sport certified

• Not travel friendly
• Does not contain carbohydrates to replete energy stores

Key Specs

Serving size: 1/2 teaspoon | Calories: 0 | Sodium: 125 mg | Carbohydrates: 0g Carbohydrate/sugar sources: none | Electrolytes: Sodium, potassium, magnesium, chloride | Third-Party Tested: Yes, Informed Sport | Our Overall Rating: 4.98

Who It's For

This is great if you want an unflavored, electrolyte-only supplement. It's highly versatile, with adjustable dosing to suit a range of exercise intensities, and is Informed Sport certified, so it's a good pick for competitive athletes.

Why We Recommend It

Elete Electrolyte Add-In Hydration Drops are a great way to add electrolytes to any beverage and adjust the dose to your needs. Half a teaspoon contains 125 grams of sodium, magnesium, chloride, and potassium, but you can increase the amount depending on the intensity of your exercise. You can also add it to a sweetened beverage like juice if you want to add a source of carbohydrates. Think of these drops as a base to build your own sports drink.

This product is Informed Sport certified, so it's a good choice for competitive athletes. We like that it is flavorless and does not change the taste or texture of water or other liquids when added. It also has no additives, including no added sugars, colorings, or flavorings.

Things To Consider

• These drops do not contain carbohydrates, so they will not replace energy stores. However, you can add them to sugar-containing drinks to get carbohydrates.
• These drops come in 8.3, 18.6, and 32 fluid-ounce containers, so they are not travel-friendly. To make these work on the go, we recommend mixing your beverage at home in a water bottle before you head out for your workout.

Best for Heavy Sweating

Liquid I.V. Hydration Multiplier Electrolyte Powder

• Higher sodium content for heavy sweating
• Contains quick-absorbing carbs to accelerate rehydration
• Contains B vitamins and vitamin C

• Salty tasting

Key Specs:

Serving size: 1 stick | Calories: 45 | Sodium: 500 mg | Carbohydrates: 11 g | Carbohydrate/sugar sources: Dextrose, cane sugar | Electrolytes: Sodium, potassium | Third-Party Tested: No | Our Overall Rating: 4.20

Who It's For

The high sodium content of this drink makes it a great option if you work out in hot weather and need an extra hydration boost.

Why We Recommend It

If you sweat heavily during your workouts, we recommend a sports drink with a higher sodium content, like Liquid I.V. Hydration Multiplier Electrolyte Powder, which has 500 milligrams of sodium per serving. It is formulated based on the World Health Organization’s guidelines for rehydration drinks, with an optimal ratio of sodium, potassium, glucose, and water to support rapid rehydration.

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.V. comes in a wide variety of flavors, including lemon-lime, piña colada, and acai berry, so you're likely to find one you like. If you’re on the go and want to take your sports drink with you, Liquid I.V. 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.

Things To Consider

• In testing, we found this powder to be quite salty.
  
• It does not contain enough carbohydrates to refuel energy stores for longer and more intense runs.

Best for Immune Support

Vega Sport

Key Specs

Serving size: One scoop (2.8 g) | Calories: 5 | Sodium: 250 mg | Carbohydrates: 2 g Carbohydrate/sugar sources: none | Electrolytes: Sodium, potassium, magnesium, calcium | Third-Party Tested: No | Our Overall Rating: 4.94

Who It's For

This sports drink is best if you're looking for a hydration and immunity boost. It contains vitamin C, a moderate amount of sodium, and smaller amounts of additional electrolytes.

Why We Recommend It

Vega Sport Electrolyte Hydrator is a great option for replenishing electrolytes, boosting hydration, and supporting your immune system. It contains 100% of the Daily Value of vitamin C, which supports immunity and acts as an antioxidant that can help aid in muscle recovery and fight inflammation. Our testers ranked this powder high for taste and texture, noting that it dissolves quickly in water with no graininess and has a subtle, enjoyable berry taste. It is sweetened with stevia (with no added sugar) but does not have an overly artificially sweet taste.

It contains a lower amount of sodium (250 milligrams per serving) than other products on our list and small amounts of potassium, magnesium, and calcium. This amount is suitable for replenishing electrolytes after moderate-intensity training, but you may need to increase the dose for more intense exercise or if you are sweating heavily.

Things To Consider

• This powder only comes in two flavors: berry and lemonade.
• With only 2 grams of carbohydrates and no added sugar, this supplement will not replenish energy stores after exercise.

Best For Competitive Athletes

Precision Hydration PH 500

• Informed Sport Certified
• Variety of sodium and carbohydrate options to meet your needs
• Convenient, single-serve packets

• Only one flavor option

Key Specs:

Serving size: 1 Packet | Calories: 70 | Sodium: 250 mg | Carbohydrates per serving: 17.5 g | Carbohydrate/sugar sources: Sugar | Electrolytes: Sodium, potassium, magnesium, calcium | Third-Party Tested: Yes, Informed Sport Certified | Our Overall Rating: N/A

Who It's For

This is 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.

Why We Recommend It

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 500 Hydration Packet contains 250 milligrams of sodium along with 17.5 grams of carbohydrates to help you stay fueled and hydrated during lower to moderate-intensity workouts. If you sweat heavily or are exercising intensely for over an hour, you may want to consider the PH 1000 and PH 1500 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. The convenient single-serve packets are great for when you’re on the go. It is recommended to mix each single-serve packet with 16 ounces of water.

Things to Consider

• It only comes in one flavor (citrus).
• It contains moderate amounts of carbohydrates to help the body hold onto more water, but likely not enough to fuel longer or more intense workouts.
  

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

Key Specs:

Serving size: One scoop (10.4 g) | Calories: 20 | Sodium: 485 mg | Carbohydrates: 5 g Carbohydrate/sugar sources: Maltodextrin | Electrolytes: Sodium, potassium, magnesium, calcium, chloride | Third-Party Tested: Yes, NSF Certified for Sport | Our Overall Rating: 4.50

Who It's For

This is best for competitive athletes or those seeking a third-party tested product with higher amounts of sodium and B vitamins. The flavor of this product is geared towards those like citrus, particularly lime.

Why We Recommend It

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 485 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 one 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.

Things to Consider

• Keep in mind that this powder does not contain any added sugar (a quick-absorbing energy source) and only 5 grams of carbohydrates, so if you are looking to rehydrate faster and replenish energy stores, try mixing it into juice or another drink with carbohydrates, or pairing it with a carbohydrate source.
• It only comes in one flavor, which has a strong lime flavor that we found to be slightly overpowering, but it was not overly salty or sweet.

Best Higher Dose Electrolytes

REDMOND Hydration Electrolyte Mix

Key Specs:

Serving size: One scoop (6.2 g) | Calories: 0 | Sodium: 810 mg | Carbohydrates: 0 g Carbohydrate/sugar sources: none | Electrolytes: Sodium, potassium, magnesium, calcium, chloride | Third-Party Tested: No | Our Overall Rating: 4.75

Who It's For

This is a great choice if you do high-intensity or prolonged sports and training sessions or in high heat with increased sweat losses.

Why We Recommend It

We recommend a sports drink with higher electrolytes when engaging in high-intensity or prolonged sports and training sessions or high heat with increased sweat losses. Re-Lyte Hydration has 810 mg of sodium per serving and chloride, potassium, magnesium, and chloride, making it a comprehensive and higher-dose electrolyte supplement.

Our testers tried the strawberry lemonade flavor and found it salty, but it still had a pleasant citrus taste with a touch of sweetness from stevia. It contains natural citrus flavors and is free of artificial flavorings or colorings. Re-Lyte comes in various flavors, including mango, pina colada, watermelon lime, mixed berry, lemon-lime, and an unflavored option.

Things To Consider

• With 0 g of carbohydrates, this powder will not replenish energy stores during or after exercise.
• Our testers found that this powder did not dissolve completely when mixed with water, leaving some visible particles in the drink.
  

Best Variety Pack

Mortal Hydration Sport Drink Mix

Key Specs:

Serving size: One packet | Calories: 40 | Sodium: 460 mg or 900 mg | Carbohydrates: 10 g Carbohydrate/sugar sources: cane syrup, dextrose | Electrolytes: Sodium, potassium, magnesium, calcium | Third-Party Tested: No | Our Overall Rating: 4.90

Who It's For

This is a great option if you are looking to experiment with different flavors and varying electrolyte amounts.

Why We Recommend It

Mortal Hydration Sports Drink Mix offers three delicious flavors and two sodium levels—460 mg or 900 mg. You can use the lower sodium option for moderate-intensity exercise and the high dose for more intense, prolonged exercise or if you sweat a lot. Our testers loved the margarita flavor, with a balance of salty and sweet, but it also comes in berry and mango flavors.

This powdered drink mix also contains small amounts of sodium, potassium, magnesium, and calcium. It is sweetened with evaporated cane syrup and dextrose, with 8g of sugar per serving (and 10 g of carbohydrates), to help the body rehydrate faster and provide quick-releasing energy. It also has a small amount of stevia for added sweetness, but our testers did not find it to taste artificial or overly sweet. It's also free of artificial colorings and flavorings.

Things To Consider

• It takes a bit of stirring or shaking to get this powder to incorporate into the water fully, and even still, we noticed some powder left behind at the bottom of our water bottle.
• It contains 8 g of sugar and 10 total grams of carbohydrates, which is enough to accelerate rehydration but not enough to fully replenish energy stores after exercise, so you'll likely need to pair this with another source of carbs for adequate recovery.

Best Ready-to-Drink

Gatorade Gatorlyte Rapid Rehydration Electrolyte Beverage

• Budget-friendly, ready-to-drink option
• Higher sodium content for heavy sweaters
• Contain 45% Daily Value of chloride and 25% magnesium

• Contains artificial coloring
• Plastic waste

Key Specs:

Serving size: 1 bottle (20 fl ounces) | Calories: 50 | Sodium: 490 mg | Carbohydrates: 14 g | Carbohydrate/sugar sources: Sugar | Electrolytes: Sodium, potassium, magnesium, calcium, chloride | Third-Party Tested: No | Our Overall Rating: 3.70

Who It's For

This is a solid, ready-to-drink, easy sports drink that is higher in sodium. It is good for more intense or longer exercise with a high sweat output.

Why We Recommend It

When you think of sports drinks, Gatorade is probably the first brand that comes to mind. It was created in the summer of 1965 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 490 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.

Things To Consider

• This beverage contains artificial colorings, including Red 40, which some may want to avoid.
• It contains a moderate amount of carbohydrates but likely insufficient to replenish energy stores during or after longer or more intense workouts.
• Our testers found the taste and smell quite artificial and a very salty aftertaste.
  

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 160: For endurance runners (running 1.5+ hours), this is a good option for replenish carbohydrate stores with 40 grams of carbohydrates per serving, as well as some sodium with 160 milligrams. 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 1,000 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. It contains 100 milligrams of sodium per serving and 6% Daily Value (DV) of calcium, potassium and chloride, and 12% DV of magnesium. 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 Test Sports Drinks

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've tested over 30 of the top sports drinks and continuously test new products in the Verywell Testing Lab. We test them by preparing and serving them as directed by the manufacturer and evaluting 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 was to the flavor advertised on the packaging and whether the flavor corresponded to the color of the drink. We also took notes on whether the flavor was good or bad, how strong each flavor was, and whether we felt it was overly sweet or salty.
• Texture: We reviewed each product's texture, noting whether it was thin and smooth, 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 whether it dissolved completely), how much stirring was required, and whether any product was 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 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.

Ingredients and Potential Interactions

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.

How Much To Take

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. Consuming too many sports drinks can lead to electrolyte imbalances which can have adverse effects on the body, as well as excess added sugar intake.

While there is no recommended dietary allowance (RDA) for sports drinks, there are recommendations for the electrolytes they contain, as well as general hydration recommendations.

Sodium: Sodium needs vary depending on the level and duration of activity and the amount of fluids lost. The American College of Sports Medicine (ACSM) recommends consuming 300-600 milligrams of sodium per hour during prolonged or strenuous exercise. It is important to balance sodium supplementation with adequate amounts of plain water to prevent electrolyte and fluid imbalances.

High sodium intakes over time can increase your risk of developing high blood pressure and heart disease. Keep in mind that The American Heart Association recommends no more than 2,300 milligrams of sodium per day for the average person. However, that recommendation is outside of the context of fluid losses from high heat, illness, or exercise.

Other Electrolytes: In addition to sodium, smaller amounts of potassium, calcium, chloride, and magnesium are also lost through sweat. Eating a balanced diet can typically provide you with adequate amounts of these electrolytes, so supplementation is not always necessary.

• The adequate intake for potassium per day is 2,400 milligrams for adult men, and 2,600 milligrams for adult women.
• The RDA for calcium is 1,000 milligrams for adult men and women.
• The RDA for magnesium for adults is between 310-420 milligrams per day.

While there are risks associated with over-consuming potassium, magnesium, and calcium, the amounts contained in sports drinks are unlikely to pose any harm.

Water: The Institute of Medicine (IOM) recommends an adequate intake of 3.7 liters (125 ounces) for men and 2.7 liters (91 ounces) for women daily from both foods and liquids. You can replenish with either plain or sparkling water, which have the same health benefits. Remember that some foods, like certain fruits and vegetables, contain a high percentage of water that counts toward your daily hydration goals. It is important to note that these are baseline recommendations, as adequate fluid intake is individualized and based on age, gender, activity level, climate, lifestyle, and overall health status. Hydration needs increase during exercise, particularly with increased fluid losses through sweat.

Carbohydrates/sugar: Typically, sports drinks contain carbohydrates, usually in the form of added sugars. These sugars are meant to provide athletes or active individuals with a source of quick-releasing energy and to enhance hydration, as carbohydrates help the body to hold onto water. The amount of carbohydrates (or glucose) recommended depends on your energy expenditure. If you are exercising for shorter durations or at lower intensities, look for sports drinks with less than 10 grams of sugar. The Academy of Nutrition and Dietetics recommends that if you are exercising for 1-2.5 hours, you should fuel with about 30-60 grams of carbs, and for ultra-endurance exercise of 2.5-3+ hours, you may need to consume up to 90 grams per hour during your workout for optimal performance.

Another thing to consider is individual tolerance of glucose loads before, during, and after exercise, as high amounts of added sugar consumed right before or during workouts can cause gastrointestinal discomfort in some. Experiment with different sports drinks to see what provides enough energy for you without unwanted side effects.

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 who works with patients to meet their health goals, including athletes looking to improve their performance. She also specializes in supplement research and analysis.

Why Trust Verywell Fit

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.

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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9. National Institutes of Health: Calcium - Factsheet for health professionals.
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By Tamar Kane, MS, RD
Tamar is a former combat fitness instructor in the Israel Defense Forces. Tamar is a registered dietitian-nutritionist with a master’s in nutrition and exercise physiology. Tamar is the founder of Tamar Kane Nutrition, a nutrition practice that supports athletes.