How to Choose the Right Sports Drink for Your Body
Not all sports drinks are created equal. Learn what to look for in a carb-electrolyte drink and how to pick one that matches your sweat and stomach.
Quick Answer
Choose sports drinks by matching carb concentration (6–8%), sodium content (500–800 mg/L), and osmolality to your sweat rate and gut tolerance.
Walk into any running store or browse online, and you'll see dozens of sports drinks. They all claim to be the best.
The truth? The "best" sports drink depends on your body, your sweat, and your training. Here's how to find yours.
What Makes a Good Sports Drink?
A quality sports drink should deliver three things:
- Carbohydrates for energy (6–10% concentration)
- Electrolytes, especially sodium, for fluid balance
- Fluid to replace what you lose in sweat
Too little of any component, and you're underfueling. Too much, and you risk GI distress.
The Four Key Factors
1. Carb Concentration
The percentage of carbs in your drink affects how fast it empties from your stomach:
| Feature | Concentration | Carbs per 500ml | Absorption Speed |
|---|---|---|---|
| 4–6% | 20–30 g | Fast — easiest on stomach | |
| 6–8% | 30–40 g | Optimal balance | |
| 8–10% | 40–50 g | Slow — risk of bloating | |
| 10%+ | 50+ g | Very slow — GI distress likely |
Most athletes do best with 6–8% drinks. If you have a sensitive stomach, go lower and supplement with gels.
2. Sodium Content
Sodium is the key electrolyte for endurance athletes. Look at milligrams per liter (mg/L) or per serving:
| Feature | Sodium Level | Best For |
|---|---|---|
| 200–400 mg/L | Light sweaters, cool conditions | |
| 500–700 mg/L | Average sweaters, moderate conditions | |
| 700–1,000+ mg/L | Heavy sweaters, hot conditions, long events |
If you're a heavy sweater or race in heat, you may need higher sodium or salt tablets added to your drink.
3. Osmolality
Osmolality refers to how many particles are in your drink. Lower osmolality means faster absorption:
- Hypotonic: Fewer particles than blood, fastest absorption (good for hydration only)
- Isotonic: Similar particles to blood, balanced absorption (most sports drinks)
- Hypertonic: More particles than blood, slowest absorption (use with other fluids)
For endurance training, isotonic drinks (200–300 mOsm/kg) are ideal — they provide carbs and fluid without slowing absorption.
4. Flavor and Sweetness
This is overlooked but critical. If you can't drink a sports drink because it's too sweet or artificial-tasting, it doesn't matter how good the science is.
- Mild flavors work best for long efforts (citrus, lemon-lime)
- Strong flavors can cause palate fatigue after 2–3 hours
- Avoid artificial sweeteners if they bother your stomach
- Test multiple flavors in training before race day
Common Sports Drinks Compared
| Feature | Drink | Carbs % | Sodium | Best For |
|---|---|---|---|---|
| Gatorade | 6% | 460 mg/L | General training, budget | |
| Powerade | 6% | 690 mg/L | Average sweaters | |
| Tailwind | 6–7% | 890 mg/L | Heavy sweaters, ultra endurance | |
| Skratch | 6% | 380 mg/L | Light sweaters, mild flavor | |
| Maurten 320 | 8% | 1,000+ mg/L | Long races, high sodium needs |
How to Test What Works for You
Here's a simple process:
- Pick 2–3 drinks with different sodium levels
- Do identical 90-minute training sessions with each
- Note: energy levels, GI comfort, thirst, and urine color
- The one that leaves you feeling best is your match
Re-test every 6–12 months or when conditions change significantly.
DIY Sports Drinks
Want to customize? Here's a basic recipe:
- 500 ml water
- 30–40 g sugar or maltodextrin (6–8% carb)
- 300–500 mg sodium (pinch of salt)
- Optional: squeeze of lemon or fruit juice for flavor
When to Use Sports Drinks vs. Water vs. Gels
| Feature | Scenario | Best Choice |
|---|---|---|
| Under 60 min, easy effort | Water | |
| 60–90 min, moderate effort | Sports drink or water + gel | |
| 90+ min, high effort | Sports drink + gels | |
| Hot conditions | Higher sodium sports drink | |
| Gut sensitivity | Mild drink + separate gel intake |
Find your perfect hydration strategy.
Download MAVRFrequently Asked Questions (FAQ)
Can I mix sports drinks and gels?
Yes. Many athletes use a mild drink for base hydration and add gels for extra carbs.
What if I don't like any sports drinks?
Make your own, or use carb powders mixed to your preference. The source doesn't matter — the carbs do.
Do I need sports drinks for every workout?
Only for sessions over 60–90 minutes. Shorter workouts can use water.
How does MAVR help choose drinks?
MAVR recommends drinks based on your sweat rate, sodium losses, and training duration.