Sports & Electrolyte Drinks: Nutrients, What Research Shows and Safety

Sports drinks are flavored beverages with water, sugar and small amounts of salts such as sodium and potassium, made to replace what hard exercise uses up. Electrolyte drinks is a looser term for drinks marketed on their salts. This page looks at ready-to-drink carbohydrate-electrolyte beverages as a food. It keeps them apart from plain water, oral rehydration solutions for illness, and electrolyte powders and tablets, and it says what research does and does not show. [1] [2] [3]

Read this first

• They contain sugar and calories. The USDA lemon-lime item lists 32 kcal and 6.11 g sugars per 100 g, so about 78 kcal and 14.9 g sugars in 8 fl oz. [1]
• For everyday thirst, water is the baseline. The American Academy of Pediatrics (AAP, 2011) said frequent or excessive intake of caloric sports drinks can substantially raise the risk of overweight or obesity in children and teens, and that caffeine and other stimulants in energy drinks have no place in their diets. [4]
• They can help in long, hard, hot exercise. A 2026 pooled analysis of 21 trials found a small average benefit versus water, mostly for endurance exercise, with a wide range of results. [5]
• Drinking far more than thirst asks can be harmful. Low blood sodium can be life-threatening, and large volumes drunk quickly can overwhelm the kidneys. [13] [15]
• Evidence in one line: useful for some athletes in some conditions, not a health drink, and the ACSM stresses that sweat losses vary widely from person to person. [3]

What is in it (USDA values)

The first table is for a ready-to-drink lemon-lime sports drink (USDA FoodData Central item 175108, SR Legacy; USDA lists it by brand name). [1] The serving column is the USDA household portion of 8 fl oz, 244 g. [1]

The second table is for another ready-to-drink sports drink (FDC 173660, SR Legacy), with USDA portions of 8 fl oz (244 g) and 1 bottle (609 g). [2]

% Daily Value uses the FDA 2016 Daily Values; values vary by product. The serving figures are the 100 g values multiplied by the serving weight. Vitamins B3, B6 and B12 appear in the first item at high percentages; this reflects that specific product's fortification, and many sports drinks do not have them. [1] Sugars are total sugars from USDA, not "added sugars". Vitamin and mineral content is minor in the second item. [2]

Plant compounds do not apply: the active parts are water, sugar and salts. [1] [2]

What research says

Ready-to-drink vs other products. The trials above used carbohydrate-electrolyte beverages. Electrolyte powders, tablets, and oral rehydration salts are different products; see electrolyte powder vs sports drink vs oral rehydration solution. Funding was not shown in the abstracts we read.

How much is a normal serving

The USDA household portions are 8 fl oz (244 g) for both items; the first also lists 12 fl oz (365 g), and the second lists 1 bottle (609 g). [1] [2] A 12 fl oz serving of the first item holds about 117 kcal and 22.3 g sugars. [1] This is information from the data, not a prescription. The ACSM does not set one amount: it recommends customized plans, because sweat rates and sweat salt content vary widely. It also says the aim of drinking during exercise is to keep water loss below about 2% of body weight. [3] WHO advises keeping free sugars below 10% of daily energy, about 50 g for a 2,000 kcal diet, with extra benefit possible below 5%. [10]

Safety, allergy and medicines

• Children and teens: the AAP report said sports drinks and energy drinks are different products and should not be used interchangeably. It said frequent or excessive intake of caloric sports drinks can substantially raise the risk of overweight or obesity. Its scope excluded guidance for youth endurance or high-intensity athletes. [4] We read its abstract only.
• Drinking too much: the National Academies note that acute water toxicity can occur when large volumes are consumed quickly. [15] MedlinePlus says low blood sodium can be life-threatening and lists causes including sweating, vomiting, diarrhea, kidney or liver disease and water pills. [13]
• Dehydration warning signs: thirst, dark urine, dizziness, headache and a dry mouth; babies and older adults are at higher risk. [14]
• Sugar and diabetes: both USDA items contain sugars. People with diabetes should count the carbohydrate; see foods for blood sugar control. [1] [2]
• Teeth: acid and sugar can contribute to erosion in the lab. [8] [9]
• Sodium and potassium: the amounts per bottle are modest (238 mg sodium, 91 mg potassium for the 609 g bottle), but people on low-sodium or low-potassium diets for heart or kidney disease should ask their clinician. We did not read a source specifically on sports drinks for kidney disease. [2] [13]
• Medicines: water pills (diuretics) raise the risk of dehydration and low sodium. [13] [14]
• Allergy: we did not read a source on allergens in sports drinks. As a general rule, call 911 (or your local emergency number) for swelling of the face or throat or trouble breathing after any food or drink.
• Pregnancy: we did not read an official statement specific to sports drinks.

Choosing, storing and food safety

• Check labels for sugar, caffeine, sweeteners and added vitamins: the two USDA items list 0 mg caffeine, but other products may differ. [1] [2]
• For diarrhea or vomiting, oral rehydration solution is what WHO recommends; ask a pharmacist. [11]
• We did not read a source on storing opened bottles, so this page makes no claim on that.

Related pages

• Electrolyte powder vs sports drink vs oral rehydration solution
• Water (tap and bottled)
• Coconut water
• Energy drinks
• Hyponatremia in endurance exercise and hot weather
• Added sugars, sodium and saturated fat on labels