For most people and most workouts, water is all you need. Sports drinks are designed for long, hard exercise: the International Society of Sports Nutrition suggests about 30 to 60 g of carbohydrate an hour during intense sessions lasting more than 60 to 70 minutes, and US workplace guidance from NIOSH suggests sports drinks with electrolytes if you’re sweating for several hours. A 500 ml bottle of a typical sports drink has about 25 to 30 g of sugar, close to the 30 g daily limit for free sugars the NHS recommends for adults. For everyday exercise, they mainly add sugar and calories.
What’s in a sports drink?
Sports drinks contain water, sugars (usually sucrose, glucose or both), sodium and smaller amounts of potassium, plus flavorings. The sugar provides quick energy for working muscles, and the sodium helps replace salt lost in sweat and encourages you to drink.
Per 500 ml, calculated from USDA FoodData Central values:
| Drink (500 ml) | Calories | Sugars | Sodium | Potassium |
|---|---|---|---|---|
| Water | 0 kcal | 0 g | 0 mg | 0 mg |
| Typical sports drink, lemon-lime | 163 kcal | 31 g | 214 mg | 92 mg |
| Typical sports drink, orange | 133 kcal | 27 g | 199 mg | 77 mg |
| Coconut water, unsweetened | 92 kcal | 20 g | 133 mg | 842 mg |
| Semi-skimmed (2%) milk | 258 kcal | 26 g (lactose) | 242 mg | 721 mg |
“Zero” or low-calorie sports drinks replace the sugar with sweeteners. They still provide electrolytes, but not the carbohydrate that helps during long, intense exercise.
When water is enough
- Exercise lasting under an hour, such as a gym session, a run, a class or a sports practice.
- Walking, cycling to work and everyday activity.
- Most children’s sport and play. The American Academy of Pediatrics warns that sports drinks are often marketed to children for inappropriate uses, and that frequent or excessive intake can substantially increase the risk of overweight or obesity.
Food eaten before and after exercise usually replaces the salts and energy you lose. Our guide to what to eat before and after exercise explains how.
When a sports drink can help
- Long, intense exercise of more than 60 to 90 minutes, such as a long run, a cycling race, a football match or a tournament.
- Several hours of heavy sweating, for example manual work in the heat. NIOSH suggests drinks with balanced electrolytes in this situation.
- Training twice in one day, to help refuel between sessions.
- Heat exhaustion: the NHS says water, an isotonic sports drink or oral rehydration powder mixed with water can help replace fluid and salt.
Sports drinks vs oral rehydration solution
They’re not the same. Oral rehydration solutions, sold in pharmacies, contain more sodium and less sugar, in a balance designed to replace fluid lost through diarrhea and vomiting. Sports drinks are designed for exercise and contain more sugar. If you’re ill with diarrhea or vomiting, the NHS suggests asking a pharmacist about oral rehydration solutions.
Downsides of sports drinks
- Sugar and calories: one bottle can contain about as much sugar as the NHS daily limit for adults, and it doesn’t fill you up.
- Teeth: sports drinks are sugary and acidic. Sipping them often, during long matches or throughout the day, raises the risk of tooth decay and erosion. The Oral Health Foundation recommends finishing with water and waiting at least an hour before brushing.
- Not the same as energy drinks. Energy drinks contain caffeine and other stimulants. The AAP concluded that energy drinks have no place in the diet of children and adolescents.
Is coconut water a better choice?
Coconut water is lower in sugar and much higher in potassium than a typical sports drink, but lower in sodium, which is the main electrolyte lost in sweat. It’s a pleasant drink, but it isn’t better than water for most exercise, and it’s not designed for long, hard sessions where you need more carbohydrate and sodium.
How much should you drink?
- Before: have a drink in the couple of hours before you exercise, so you start well hydrated.
- During: for moderate activity in the heat, NIOSH suggests about 1 cup (240 ml) every 15 to 20 minutes, and no more than about 1.4 liters an hour, because drinking far more than you sweat can lower blood sodium.
- After: keep drinking until your pee is pale yellow.
Our guides on how much water to drink and staying hydrated in hot weather have more detail.
Signs you need more than water
Most people can judge their needs by thirst and pee color. Consider a drink with electrolytes, or an oral rehydration solution, if you:
- Have been sweating heavily for several hours, especially in the heat.
- Notice white salt marks on your clothes or skin after exercise.
- Feel dizzy, have cramps or a headache during long exercise.
- Have had vomiting or diarrhea.
If you feel very unwell, confused or stop sweating in the heat, get medical help. The NHS explains the signs of heat exhaustion and heatstroke.
Make your own sports drink
For long sessions, you can make a simple drink at home: mix equal amounts of water and unsweetened orange juice with a small pinch of salt. That gives roughly 5% carbohydrate, a little below most commercial sports drinks, with some sodium. Adjust to taste, and keep it for genuinely long or hard sessions.
Common questions
Are sports drinks bad for you?
Not in themselves, but most people don’t need them, and regular use adds sugar and calories. Keep them for long, intense exercise.
Should children drink sports drinks?
Usually not. Water is the best drink for children’s sport and play, with milk as a good recovery drink.
Is chocolate milk a good sports drink?
It provides fluid, carbohydrate and protein, which makes it a reasonable recovery drink after hard training, but it’s also sweetened. Plain milk with a banana does a similar job.
Do zero-sugar sports drinks hydrate as well?
Yes, for fluid and electrolytes. They don’t provide the carbohydrate that helps during long, hard exercise, so they’re best for people who want flavor without sugar.
Is it okay to drink a sports drink when I’m ill?
For vomiting and diarrhea, an oral rehydration solution from a pharmacy is better, because it has more salt and less sugar. Ask a pharmacist for advice.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
