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This modal has no link to it. BioSteel's mission is to create the healthiest and most trusted sports hydration products on the planet. Whether you're a pro-athlete, the next generation of athletes, a weekend warrior or just living your everyday life, BioSteel is the better hydration option for you.

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Continue Shopping. Continue shopping. DON'T MISS OUT. SHOP NOW. Sports drinks contain carbohydrate in the form of sugar e. The specific amount of sugar and electrolytes in sports drinks is intended to allow for quick hydration and absorption. This type of nutrient depletion generally occurs only with high-intensity exercise that lasts an hour or more.

For the non-athlete, a sports beverage is just another sugary drink. 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. For those engaging in high-intensity exercise, we recommend a product with more carbohydrates and sodium, like Skratch Labs Sport Hydration Drink Mix.

For competitive athletes, opt for a third-party tested product like Gnarly Nutrition Hydrate Electrolyte Powder , to avoid any potential contamination with banned substances. While not a top pick for any category, we also tested these electrolyte drinks and think they are still worth highlighting:.

It is also worth noting two commonly used products that didn't make our list and why:. Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.

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.

In addition to our research, we tested 24 of the top electrolyte 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:. Electrolyte 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, and tablets, so choosing a quality product from a trusted brand is important.

Note that bottled electrolyte drinks and 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. Look for labels including Informed Sport Certified or NSF Certified for Sport.

Electrolyte drinks are available as prepared liquid drinks, drops, powders, and tablets that dissolve in liquid. Consider what form best suits your needs. For example, for on-the-go and travel, you may prefer individual powder packets or tablets. Take note of the suggested mixing ratio of water to powder or tablet, as some require upwards of 16 ounces of water for optimal dilution of the supplement.

Some may prefer ready-to-drink bottled beverages for the convenience factor of not having to pour and mix. It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient.

Please take the supplement label to your healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.

Electrolyte drinks vary in their ingredients. Most contain water, sodium, potassium, calcium, and magnesium, in varying amounts. Some contain additional ingredients including vitamins, such as the B vitamins, vitamin C, zinc, or added flavorings.

If you are sensitive to caffeine, be aware that some electrolyte drinks also contain caffeine. The amount of carbohydrates and sodium in electrolyte drinks can vary greatly.

For example, some electrolyte drinks contain no sugar and are flavored with alternative sweeteners, while others have upwards of 20 grams of carbohydrates as sugar.

Products with high amounts of sugar and sodium are designed for athletes or those actively burning energy during high intensity exercise , with fluid loss through sweat.

If you choose to use electrolyte drinks not in this context, for example, for extra hydration when traveling or to add flavoring to your water, we recommend selecting a product lower in sugar and sodium.

Sodium : The most important electrolyte to look out for in a rehydration drink is sodium. Electrolyte drinks with sodium replenish losses through sweat, and also help your body hold onto water, which aids in hydration. These sugars are meant to provide athletes engaged in prolonged exercise with a source of quickly releasing energy and enhance hydration.

The amount of carbohydrates and glucose recommended depends on your energy expenditure. If you are performing exercise for shorter durations or at lower intensities, look for electrolyte supplements with less than 10 grams of added sugar.

If you are looking for a product for more everyday use, aim for a product with closer to 5 grams of added sugar or carbohydrates.

There is no Recommended Dietary Allowance RDA for electrolyte drinks, but there are established recommendations for the minerals they contain. The recommended amount differs by age, sex, and overall health, and will also differ for people who are pregnant or lactating.

Sodium needs vary depending on the level and duration of activity and amount of fluids lost, and should be balanced with adequate amounts of plain water. The American College of Sports Medicine ACSM recommends consuming milligrams of sodium per hour during prolonged or strenuous exercise. Replacing potassium and magnesium lost through sweat may also be beneficial to help maintain adequate fluid balance and aid in muscle recovery, however, there are no established, recommended amounts for exercise supplementation.

Many electrolyte drinks also contain small amounts of calcium, though the amounts lost in sweat are very low. Meeting your daily needs of these minerals from food can help prevent imbalances.

The Adequate Intake of potassium per day for adult men is 2, milligrams and for adult women is 2, milligrams. The RDA for calcium is 1, milligrams for adult men and women. High amounts of fluid loss may require intakes higher than the RDAs.

Electrolyte drinks are generally well tolerated. However, if you consume many electrolyte drinks daily, they can lead to an electrolyte excess. High sodium intakes over time can increase your risk of developing high blood pressure and heart disease. Keep in mind that the The American Heart Association recommends no more 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. While there are risks associated with over-consuming potassium, magnesium, and calcium, the amounts contained in electrolyte drinks are unlikely to pose any harm.

Since some electrolyte drinks contain added carbohydrates, if you have too many when you're not expending a lot of energy, you might end up consuming excess sugar. Many drinks contain electrolytes in varying amounts. This includes natural liquids, such as coconut water, fruit juices, and milk, as well as prepared drinks like sports drinks.

However, some of these drinks, such as coconut water, are low in sodium and may therefore not be appropriate for replacing electrolytes after strenuous and prolonged exercise. In general, your body does a good job at tightly regulating water and electrolyte levels in your body in order to maintain optimal homeostasis.

However, consuming high levels of sodium beyond your needs for hydration and replenishment during rigorous exercise , can increase risk of certain diseases, such as high blood pressure.

Be sure to read the nutrition facts panels on electrolyte waters to see whether they contain significant amounts of any electrolytes before using them to rehydrate. If you are an athlete engaging in prolonged strenuous exercise, or if you are exercising in hot conditions, you may benefit from electrolyte drinks, not electrolyte water.

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, who are often interested in incorporating electrolyte drinks.

Her goal is to help people understand how to fuel their bodies properly and supplement if needed! to optimize performance and well-being. Kerksick CM, Wilborn CD, Roberts MD, et al. Journal of the International Society of Sports Nutrition.

Yang Q. Gain weight by "going diet? Yale J Biol Med. Pearlman M, Obert J, Casey L. The association between artificial sweeteners and obesity. Curr Gastroenterol Rep. Rienzi SC, Britton RA. Adaptation of the gut microbiota to modern dietary sugars and sweeteners.

Adv Nutr. National Institutes of Health. Dietary supplements for exercise and performance: Fact sheet for health professionals. Southward K, Rutherfurd-Markwick KJ, Ali A.

The effect of acute caffeine ingestion on endurance performance: A systematic review and meta analysis. Sports Med. Kurtz JA, VanDusseldorp TA, Doyle JA, Otis JS. Taurine in sports and exercise. J Int Soc Sports Nutr. McDermott BP, Anderson SA, Armstrong LE, Casa DJ, Cheuvront SN, Cooper L, Kenney WL et al.

Journal of Athletic Training. National Institutes of Health: Potassium - Factsheet for health professionals. National Institutes of Health: Calcium - Factsheet for health professionals. American Heart Association AHA. How Much Sodium Should I Eat Per Day?

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Use limited data to select content. List of Partners vendors. Sports Nutrition. Electrolyte Drinks Guide Electrolyte Drinks Guide.

Overview Health Benefits Which Form is Best? Are They Necessary? Other Electrolyte Sources What To Know What To Buy. By Tamar Kane, MS, RD. 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.