Sports Drinks vs Water: What Should You Drink During Exercise?

What Sports Drinks Contain

Sports drinks are formulated to provide three main things: fluids, electrolytes, and carbohydrates. Electrolytes—especially sodium and potassium—help maintain fluid balance and nerve and muscle function. Carbohydrates provide energy for working muscles, which can be helpful during longer exercise sessions.

Typical sports drinks contain about 110 mg of sodium per 8-ounce serving and can vary in sugar content, often ranging from 6 to 14 grams per serving. The exact amounts differ between brands and product types, so checking the label is important to understand what you're consuming.

Sources: National Federation of State High School Associations (NFHS), InBody USA

When Water Is Enough

For many workouts, plain water does the job perfectly. If your exercise session lasts less than about 60 minutes and is of moderate intensity, water is generally sufficient to keep you hydrated. Water has no calories, sugar, or carbohydrates, making it a simple and effective choice for short or light workouts.

During shorter sessions, your body's carbohydrate stores are usually adequate, and the amount of sodium lost through sweat is not high enough to require replacement. In these situations, reaching for a sports drink may add extra calories and sugar without providing meaningful performance benefits.

Sources: National Federation of State High School Associations (NFHS), UnityPoint Health, Glacier Fresh

When Sports Drinks Are Beneficial

As exercise duration and intensity increase, sports drinks can become more useful. The American College of Sports Medicine and other expert groups suggest that electrolyte-containing drinks, especially those with sodium, are recommended during exercise lasting longer than 60 minutes, particularly in hot, humid, or high-altitude conditions.

In these situations, the body loses more sodium through sweat, and consuming a sports drink can help replace that sodium while also providing carbohydrates to fuel continued effort. Some studies note that there is little evidence of a performance difference between carbohydrate-electrolyte drinks and water during shorter exercise, but the value of sports drinks becomes clearer during endurance efforts exceeding 90 minutes, especially in heat.

It's also worth noting that drinking large amounts of plain water without electrolytes during long physical activity can dilute the sodium in your blood, a condition called hyponatremia. Including electrolytes can help reduce this risk.

Sources: National Federation of State High School Associations (NFHS), Herbalife, Johns Hopkins Medicine

How to Read Sports Drink Labels

Reading the nutrition label on a sports drink helps you understand exactly what you're getting. Look at the serving size first, as some bottles contain more than one serving. Then check the amount of sodium, carbohydrates, and sugar.

Sodium is the key electrolyte for most exercisers. A typical sports drink provides about 110 mg per 8-ounce serving, so use that as a reference point and compare different brands. Carbohydrates are often listed as total carbohydrates and sugars; the amount can vary, so check the label for your specific product. If a drink is high in sugar but low in sodium, it may be more like a soft drink than a true sports drink.

• Check the serving size—many bottles contain 2 or more servings.
• Compare sodium content per 8 ounces (typical standard is around 110 mg).
• Review total carbohydrates and sugars to gauge the energy content.
• Inspect the ingredient list for sources of electrolytes (e.g., sodium citrate) and carbohydrates (e.g., sucrose, glucose, maltodextrin).

Sources: National Federation of State High School Associations (NFHS), InBody USA

Natural Alternatives to Commercial Sports Drinks

If you prefer to avoid commercial sports drinks, there are natural options that can provide similar benefits. Coconut water is a popular choice because it contains potassium and natural sugar, but it is relatively low in sodium, so it may not be sufficient for replacing large sweat losses after intense or prolonged exercise.

For a more tailored homemade electrolyte drink, you can mix water with a small amount of salt and a natural sweetener like honey or maple syrup, along with a squeeze of citrus for flavor. This allows you to control the ingredients and adjust the sodium and carbohydrate content to your needs.

It's important to remember that for most short or moderate workouts, these special drinks aren't necessary—plain water is effective. But if you're training long and hard, these alternatives can be a convenient way to get electrolytes and energy without additives.

• Coconut water: contains potassium and some carbs, but lacks sodium for heavy sweat loss.
• Homemade drink: mix water, 1/4 teaspoon salt, 1 tablespoon honey or maple syrup, and lemon or lime juice in 16 ounces of water.

Sources: National Federation of State High School Associations (NFHS)

Signs You Need Electrolytes

Recognizing the signs of electrolyte imbalance can help you decide when to choose a sports drink over water. Common symptoms of needing electrolytes include muscle cramps, fatigue, dizziness, and in more severe cases, confusion or nausea. If you experience these during or after prolonged exercise in the heat, it may be a sign that your sodium and other electrolyte levels are depleted.

However, these symptoms can also indicate dehydration or overhydration, so it's important to listen to your body and respond appropriately. Continuing to drink only water when you need electrolytes can worsen an imbalance, so if you are exercising for over an hour in hot conditions, a sports drink may help maintain your body's balance.

• Muscle cramps during prolonged exercise
• Fatigue that doesn't improve with water
• Dizziness or lightheadedness
• Dark urine or decreased urine output (a sign of dehydration)

Sources: National Federation of State High School Associations (NFHS), Johns Hopkins Medicine

Water vs. Sports Drinks: At-a-Glance Decision Guide

Use this quick comparison to match your workout to the right drink.

Sources: National Federation of State High School Associations (NFHS), UnityPoint Health, Glacier Fresh, InBody USA