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.

Consuming too many sports drinks can lead to electrolyte imbalances and 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 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, 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.

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. 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. 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 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. Excessive, regular intake of high-calorie, high-sugar sports drinks can lead to increased risk of dental erosion and obesity in children.

However, juvenile athletes may benefit from some sports drinks to help replenish electrolytes lost through sweat and to provide carbohydrates for increased energy expenditure.

In general, most children can adequately hydrate with water alone, and they can get added electrolytes and carbohydrates from whole food sources. There are different types of kidney stones, and each requires different dietary modifications for prevention. In general, adequate hydration is an important factor in preventing all types of kidney stones.

However, studies have shown that high intake of sugar-sweetened beverages, including sports drinks, is associated with increased risk of kidney stone formation.

In general, it is best to meet your individual fluid-intake goals with water and whole foods. The amount of sports drinks you can drink daily depends on your individual needs and the type of sports drinks you are consuming.

If you are losing excess fluids and electrolytes through sweat, vomiting, or diarrhea, consider increasing your intake of sports drinks. The exact amount you need depends on your gender, size, age, and effort level, but most people need between 30 and 60 grams to calories of carbohydrates per hour for runs up to 2.

Adequate hydration is an important factor in supporting a healthy pregnancy. While sports drinks can help to meet your hydration goals, it's best to consult a healthcare provider to determine whether they are appropriate to incorporate into your diet while pregnant. Sports drinks are appropriate for hydration when you are engaging in strenuous exercise for over 60 minutes, exercising in the heat or at higher altitude, or if you are experiencing illness-related fluid losses.

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.

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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.

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Try: Powdered drink mixes that you can tweak, such as GU Brew or Cytomax Performance Drink; or lower-calorie sports drinks with electrolytes such as Accelerade Hydro or Gatorade G2. Try a sports drink with protein. This extends endurance, delays fatigue and prevents or slows muscle breakdown.

Look for drinks that utilize whey protein instead of soy for improved protein efficiency. Try: Accelerade with its carb-to-protein ratio also available with caffeine or PureSport Workout. Drinking while on the move is not easy.

But just as you train other muscles for competition, your stomach and digestive system can also be trained to tolerate race-day fuel. Experiment with different drinks and flavors until you find one that works for you. Try: Infinit—with its custom nutrition mix you can dial down the flavor and adjust everything from carbs to caffeine, based on how sensitive your stomach is.

Carbohydrate for daily consumption is between gg each day. the amount of Carbohydrates needed for a 70kg weight is grgr per day. This regulator helps athletes not to exceed their carbohydrates use every day.

Ideas to build your meal: fresh fruit, fruit or vegetable juice, baked potatoes, cereal with low-fat milk, low-fat yogurt, bread or bagel with peanut butter, lean meat, low-fat cheese, or spaghetti with tomato sauce.

Ideas to build your meal: fresh fruit, fruit or vegetable juice and bread, bagel, English muffin with limited amounts of margarine, butter, or cream cheese , oatmeal, or pancakes. Note: Protein plays a minor role in providing energy for the body during exersice.

The pre-exercise meal should be eaten 1 to 4 hours before exercising to allow time for digestion and absorption and complete emptying of the stomach. Carbohydrate intake during exercise improves performance when the exercise lasts longer than one hour.

If exercise is less than one hour, ingesting carbohydrates appears to have no benefits in most individuals. If carbohydrate feeding starts during exercise, it should be continued throughout the exercise. More carbohydrates is not better. Nausea, abdominal cramps, and diarrhea may occur if large amounts of carbohydrate are consumed.

Energy is stored as glycogen in muscles. It takes at least 20 hours to restore muscle glycogen after intense exercise. Restoration is enhanced by consuming carbohydrates in the first minutes immediately after exercise.

Delaying carbohydrate intake after exercise will reduce glycogen restoration. At least g of carbohydrates should be consumed within minutes after exercise to maximize muscle glycogen stores. Ideal foods include pasta, sandwiches, yogurt, crackers, bagels, granola bars, or, if preferred, a sports drink.

The addition of a small amount of protein will further enhance glycogen restoration. Athletes should not consume any alcohol during the recovery period. Alcohol will delay the restoration of glycogen.

Are you taking protein supplements? Maybe you have heard that they will bulk you up or help keep you healthy. First of all, taking protein supplements will not build muscle. It is the resistance activities exercise that will maintain or develop muscles. Protein supplements do provide protein and calories.

If you get enough protein and calories from food, you already have the building blocks necessary to maintain and grow muscles. Most of us, even vegetarians and athletes, get enough protein from food. Moreover, food provides other nutrients that you often will not find in protein supplements e.

Protein supplements are not necessary if you are consuming a variety of food and include good sources of protein. If you want to build or maintain muscle for health, engaging in resistance activities that you enjoy and getting the nutrients you need from food is your best bet.

Curious about how many grams of protein you need in an average day? Most of us need about 0. Note: If you consistently do intense, long workouts, resistance training, or weight-bearing activity, you may need closer to 1.

Will it help me gain muscle? This meant that they were actually quite a lot more concentrated than the blood streams of the people drinking them. That's why a lot of athletes tend to find them easier to stomach by watering them down considerably from their initial concentrations.

Hypertonic drinks are more concentrated than your blood. That's usually because they're formulated with lots of carbohydrates in order to maximise energy delivery as a way to fuel high intensity activities.

There's no problem with drinks being hypertonic per se. In fact, it can be a very good thing when what you want is to deliver large amounts of calories or certain macronutrients quickly and efficiently into the blood stream. Liquid calories tend to be more readily absorbed than solids, which need more work from the body to break them down first.

This, ironically, originates from the same mechanism that makes hypotonic drinks so good for fluid delivery; osmosis. However, the current science points to the fact that hydrogels are unlikely to be any better than any other concentrated drink at reducing GI distress or boosting performance.

When a hypertonic drink lands in your gut from your stomach, the concentration of fluid in your intestine itself tends to becomes hypertonic. Your body then has to first move water out of the bloodstream back into the intestine to dilute the solutes in there down to a level that allows absorption of nutrients and fluids back across the gut wall into your body.

It's moving water out of the blood into the gut when what you actually want to do is increase your blood fluid levels. From personal experience, this is something that can make you feel a bit sick and even more thirsty when what you intended by drinking was exactly the opposite!

In simple terms, the fluids in hypotonic drinks tend to be absorbed into the bloodstream the fastest, but they deliver lower amounts of carbohydrate per unit volume. That's because carbohydrates tend to make up the majority of the 'stuff' diluted into most sports drinks.

Hypotonic drinks should therefore be your preferred option if the primary goal of your drink is hydration rather than delivery of large amounts of energy.