We all know how important it is to stay hydrated and fuel up with carbs for top performance, right? So, are all those sports drink mixes basically the same, or is it just some of them flexing with a bigger marketing budget? Could there be some secret formula in there that could take your game to the next level?
This article is intended to be an unbiased summary to help you understand the differences between products.
And hey, why go for liquid nutrition anyway? Well, when you're working out or in hot conditions, your digestion takes a hit as your blood rushes to your skin to cool you down. At higher intensities, simple sugars like the ones in drink mixes are easier for your body to absorb quickly. Plus, staying hydrated is key to fighting off fatigue, feeling less worn out, and keeping your gut in check. As you sweat out sodium and other electrolytes, you gotta replace them through what you eat and drink, or else you'll end up parched. That’s where sports drink mixes swoop in, tackling all these issues in one handy package.
Not everyone sweats the same way or loses the same amount of sodium and electrolytes. Your sweat rate can change depending on the conditions, like how hot it is or how hard you’re pushing yourself. So, the amount of sodium you need for prime hydration is like a custom fit for you. Your body’s a pro at balancing sodium levels, so it’ll hold onto or flush out water as needed to keep things safe. Watching your weight, thirst, and pee color can clue you in on your hydration status. If you’re thirsty and peeing a lot, you might need more electrolytes. Lose more than 2% of your weight, and you’re dehydrated. Gain more than 2%, and you’re holding onto too much salt. Sip before you’re thirsty to keep your performance on point, and if you're feeling thirsty, you're probably already slightly dehydrated.
Follow the mixing instructions on the packet, because the right balance (or 'osmolality') helps your body absorb the good stuff. If your drink is too salty or sugary, it can hang around in your stomach longer, making you feel bloated. Carbs like maltodextrin and cluster dextrin are easier on your system than glucose or sucrose, needing less water to go down. And if your drink's sodium levels don’t match what you’re sweating out, your hydration game could suffer. Most people's sweat levels contain quite different levels of sodium, so knowing if you're in the very salty camp means you can choose drinks with higher or lower sodium content, or otherwise supplement with salt capsules or salt sticks.
Caffeine can rev up your performance by staving off fatigue and making the effort feel easier. Some drink mixes come with a caffeine kick, but since everyone reacts differently to caffeine, it’s a personal choice. If you’re team caffeine, you can go for a caffeinated mix or get your fix from other sources like gels or pills.
During races, lots of folks battle tummy troubles, and it could be due to the type of carbs in their drink mix. Some mixes use carbs like maltodextrin, cyclodextrin/cluster dextrin or hydrogel technology that go down quicker and aren’t as sweet, and might be gentler on your gut. Most products have a mix of carbs ("dual source"), including fructose, which can up your carb intake per hour by about another 50%. But if fructose gives you GI issues, check out the ingredients list first and avoid these products.
Taste matters, too, and it’s totally personal. What hits the spot at the starting line might not sit right a few hours in. Some products offer mild or unflavored options to keep taste fatigue at bay. And different carbs can affect how sweet a mix tastes. Glucose, fructose, and sucrose are super sweet, while maltodextrin and cluster dextrin are less 'sugary'. Some products also add artificial sweeteners, and if you're sensitive or adverse to any of these, it pays to avoid these products too.
In the table below, I’ve rounded up a bunch of sports drink mixes to compare their carb, sodium, and energy stats. You’ll see a wide range of carb and sodium levels, so you can pick what fits your sweat style. If you’re relying on these drinks for energy, try a few to find the right balance of carbs, hydration, and sodium without upsetting your stomach.
Sports drink mixes have their moment, whether they’re your main energy source or just part of your nutrition game plan. There are tons of ways to nail your nutrition, and your nutrition plan is completely up to you! The key points are that you need energy, fluids, and electrolytes to keep crushing it.
Conflict of interest statement: At the time of writing, I am a Torq ambassador and receive a small discount on Torq products.
Product | Carbs 500mls (g) | Sodium 500mls (g) | Caffeine | Single/Dual Source | Carb ingredient | Artificial sweeteners |
Skratch Labs Super High Carb Drink Mix | 100 | 400 | No | Dual | Cluster dextrin, fructose | No |
Maurten 320 Drink Mix | 79 | 200 | No | Dual | Maltodextrin, fructose (hydrogel) | No |
Pure Performance and Race Fuel | 60 | 434 | No | Dual | Cluster dextrin, fructose | No |
naak Ultra Energy Drink Mix | 55 | 400 | No | Dual | Dextrose, maltodextrin, isomaltulose | No |
FiXX Fuel X Drink Mix | 48 | 468 | No | Dual | Cluster dextrin, sucrose | No |
Maurten 160 Drink Mix | 39 | 160 | Caffeinated option | Dual | Maltodextrin, fructose (hydrogel) | No |
Horleys Replace | 36 | 278 | No | Dual | Maltodextrin, glucose, fructose | No |
SIS Go Electrolyte | 36 | 500 | No | Dual | Maltodextrin, fructose | Aspartame |
Gatorade | 32 | 246 | No | Dual | Sucrose, glucose | No |
Musashi | 31 | 388 | No | Single | Cyclic dextrin | Erythritol, sucralose |
Torq Isotonic Energy Drink | 30 | 279 | No | Dual | Maltodextrin, fructose | No |
PFH Carb and Electrolyte Drink Mix | 30 | 500 | No | Dual | Maltodextrin, fructose | No |
Powerade Isotonic | 28 | 272 | No | Dual | Sucrose, glucose | No |
Nothing Naughty Electrolyte | 27 | 140 | No | Dual | Sucrose, fructose | No |
PeakFuel Isotonic Sports Drink | 26 | 300 | No | Dual | Glucose, sucrose | No |
VitaSport | 25 | 208 | Caffeinated option | Dual | Sucrose | Steviol glycosides |
Morwots | 23 | 196 | No | Dual | Maltodextrin, fructose | No |
Pure Endurance Formula | 21 | 200 | No | Dual | Glucose, sucrose | No |
Gu Energy Drink | 21 | 403 | No | Dual | Maltodextrin, fructose | No |
Tailwind | 21 | 258 | Caffeinated option | Dual | Glucose, sucrose | No |
PFH Carb Only Drink Mix | 15 | 0 | No | Dual | Maltodextrin, fructose | No |
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