A liquid source of electrolytes, sports drinks claim to quickly replenish what you lose during exercise — but are they actually necessary, or just another kind of sugary drink?

Today, pretty much everyone knows the benefits of staying well-hydrated when working out , but when the first sports drink came on the scene in , it was a literal game-changer.

Researchers at the University of Florida developed Gatorade and tested it on members of the football team with winning results. It has plenty of competition: Sports drinks are a multibillion dollar industry, according to research from Future Market Insights.

Their popularity shows no signs of slowing down, especially among young adults, with some research suggesting that roughly 31 percent of Americans ages 20 to 34 regularly consume sports drinks. Whether this is a good — or even necessary — thing, however, is up for debate. The first sports drinks were, after all, created for athletes, who tend to have different hydration needs than noncompetitors and who, at the time Gatorade was invented, were actively discouraged from drinking anything, even water, out of a misplaced fear that it would cause nausea and cramps.

Many commercial sports drinks claim to provide a quick source of vitamins, minerals, and those all-important electrolytes, but they can also be a source of added sugar and artificial colors. So, are sports drinks really good for you, or just good marketing? Discover how they work and when, if ever, it may make sense to choose them over water and other beverages.

Sports drinks are a type of functional beverage intended to replenish certain nutrients that are typically lost during exercise. You lose electrolytes — minerals including sodium, calcium, and potassium that help cells maintain fluid balance — when you sweat, reports Cleveland Clinic.

Sports drinks are typically flavored and come in a variety of often bright colors. Past research has found that these beverages are one of the top sources of artificial dyes.

Interestingly, one small study published in May in Frontiers in Nutrition found that runners ran faster when they rinsed their mouths with a colored solution compared with a clear one, but additional research is needed to determine whether the color of a sports drink has any significant effect on athletic performance.

Research has documented that when you sweat, you lose not only water, but electrolytes as well. Sports drinks are designed to replace both.

Another paper notes there is some evidence that they may help fuel a workout, usually with some kind of simple carbohydrate like sugar , which may give them an edge when it comes to athletic performance and recovery. While nutrition experts generally advise limiting sugar-sweetened beverages in your diet, athletes who train long and hard enough to deplete their natural energy stores may benefit from replenishing them through sports drinks.

Still, not every workout is going to be that rigorous — in fact, there is no conclusive proof that exercise causes enough electrolyte loss to affect the hydration levels of the average person.

Sports drinks have come a long way since their inception, and brands are constantly innovating to keep up with consumer trends and demands. One such innovation is the addition of protein — the trendiest macronutrient. In line with combining sports drinks with protein shakes, dairy-based sports drinks are a new-to-market option.

GoodSport , a line of dairy-based sports drinks, hit shelves as the first sports drink piggybacking off the popularity of chocolate milk as a post-workout beverage. Milk has been shown to increase fluid balances better than plain water, according to one study published in March in The American Journal of Clinical Nutrition.

Brands are also ditching sugar in response to consumer awareness surrounding added sugars in sports drinks. 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.

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.

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