Which sports drink should you choose?
Start with the length of your workout and how much energy you want to get. Then look at how much you usually drink under similar conditions. A good sports drink should be easy to carry, easy to dose, and work for your stomach even when you get tired.
- For moderate energy intake: compare drinks that provide approximately 30–40 g of carbohydrates per serving.
- When a lot of energy needs to fit in the bottle: compare alternatives with 60–90 g per serving and practice the amount during training.
- When the energy comes from gels or food: water or an electrolyte drink may fit better in the bottle.
- When taste matters: try neutral, citrus or berry. Also compare how the drink feels after several hours.
Explore our range of sports drinks and sample packs . Choose by content and use, not just by brand or the number on the bag.
Sports drink, electrolyte drink and recovery drink – different tasks
Sports drink: carbohydrates in drinkable form
A carbohydrate-based sports drink provides energy during activity. Many also contain electrolytes, but the amounts vary. Check both carbohydrates and sodium per serving.
Electrolyte drink: check if it provides any energy
Umara U Hydrate Raspberry is an example of an electrolyte tablet with a negligible amount of carbohydrates. One tablet provides 500 mg of sodium and is mixed according to the basic instructions with 500 ml of water. It therefore does not cover a goal of, for example, 60 g of carbohydrates per hour.
Recovery drink: often both carbohydrates and protein
Recovery drinks can be handy after a workout when it's a while before your next meal. A regular sports drink with carbohydrates, on the other hand, usually provides very little protein. Foods like yogurt and granola, or a meal with rice and a protein source, can also be part of recovery.
Energy drink: the name doesn't say what the bottle contains
A canned caffeinated drink is not automatically a sports drink. It may be sugar-free, contain a lot of caffeine, or lack the amount of carbohydrates you need. Read the nutrition label and don't use the word "energy" as a dosage guide.
How much sports drink do you need during exercise?
| Activity | Carbohydrates during activity |
|---|---|
| Calm session up to about 60 minutes | Usually, no extra energy is needed if you have eaten normally. Water as needed is often enough. |
| High intensity for about 45–75 minutes | Small amounts of carbohydrates can be useful. Adjust according to the workout. |
| Endurance work approximately 1–2.5 hours | 30–60 g per hour is a common starting point. |
| Longer than about 2.5–3 hours | Up to around 90 g per hour may be appropriate, depending on the load and tolerance trained. |
The amounts follow AIS guidelines for carbohydrates during endurance exercise . They refer to carbohydrates from all sources combined : drinks, gels, bars and food. An hourly goal is not the same as grams of powder or milliliters of liquid.
If you start using energy on long runs, you don't have to start at the upper limit of the table. Choose an amount that works and build experience. A bag of 90 g of carbohydrates doesn't mean everyone should drink one every hour.
The difference between 2:1 and 1:0.8 in sports drinks
The numbers describe the distribution between the carbohydrate sources. Here, the glucose source is first and fructose last . Maltodextrin consists of glucose chains that are broken down to glucose. Fructose uses a different transport route through the intestinal wall, which is relevant when a lot of carbohydrates are to be absorbed.
| Glucose source: fructose | The glucose part | The fructose part |
|---|---|---|
| 2:1 | 60g | 30g |
| 1:0.8 | 50g | 40g |
| 1:1 | 45g | 45g |
1:0.8, also written 1:0.8, contains a higher proportion of fructose than 2:1. The table shows the proportions, not three mandatory hourly goals. If a manufacturer writes 0.8:1 with fructose first, it is the same distribution as 1:0.8 with glucose first.
Is 1:0.8 always better?
No. In O'Brien and Rowland's study of ten cyclists, a 1:0.8 mixture provided some benefits over other ratios at a high intake of 108 g per hour. This does not prove that the same mixture is best for every person, sport or dose.
Both Enervit Isocarb with 2:1 and the alternative with 1:0.8 from Umara or SiS BETA Fuel can fit into a well-thought-out plan. Quantity, taste and tolerance need to be weighed in. Ratio is not a guarantee that the stomach can handle a certain intake.
Read carbohydrates – not just “of which sugars”
Maltodextrin is counted as a carbohydrate even when it is not listed as a sugar. Dextrose is glucose, while sucrose is made up of both glucose and fructose. Therefore, you cannot always read the total quota from the order of the ingredients alone.
How to mix sports drinks and calculate the concentration
Grams of powder are not the same as grams of carbohydrates. For example, 40g of SiS GO Electrolyte powder provides 36g of carbohydrates, while 100g of Umara U Sport powder provides 90g. Weigh the powder or use the product's own dosage.
| Carbohydrates in the bottle | Carbohydrates per 100 ml | Concentration |
|---|---|---|
| 30g | 6g | 6% |
| 40g | 8g | 8% |
| 60g | 12g | 12% |
| 80g | 16g | 16% |
The formula is: grams of carbohydrates ÷ milliliters of finished drink × 100 . The table is mathematical examples, not mixing instructions. If the manufacturer specifies 500 ml of water, the powder should be added to that amount of water; the final volume may be slightly larger.
Always follow the instructions for your specific product. Do not arbitrarily fill a large dose into a smaller soft bottle. If you want to change the strength, choose a product where the dosage can be adjusted and try the new mixture during training.
Use a clean bottle, measure out the water and shake until the powder is dissolved. Follow the packaging's temperature and storage instructions. Be sure to label bottles that have different carbohydrate amounts or contain caffeine.
Isotonic, hypotonic, hypertonic and hydrogel – what does it mean?
- Hypotonic: lower concentration of dissolved particles than blood plasma.
- Isotonic: approximately the same concentration of dissolved particles as blood plasma.
- Hypertonic: higher concentration of dissolved particles than blood plasma.
The concepts are about osmotic properties, not just grams of carbohydrates. The length of the carbohydrate molecules and the amount of salts also have an effect. Therefore, two drinks with the same carbohydrate percentage do not necessarily have the same osmolality.
Rowlands and colleagues' research review addresses how the composition of drinks affects fluid balance. The fact that a drink is called isotonic does not alone indicate how well it suits your energy goals or your stomach. The product's designation also applies to the intended mixture.
A concrete example is SiS BETA Fuel 80 : the manufacturer states 80 g of carbohydrates and an isotonic formula when the bag is mixed with 600 ml of water. See SiS mixing instructions. A high carbohydrate content does not automatically mean that a product is hypertonic.
Hydrogel and how the drink feels
Maurten Drink Mix contains, among other things, pectin and alginate. According to Maurten's product information, the mixture is converted into a hydrogel in the acidic environment of the stomach. It should still be drinkable in the bottle. Follow the water instructions on the bag and any requirements for the calcium content of the water.
Hydrogel is not an individual guarantee against stomach upset. AIS describes the need for more research into such benefits . Sweetness, acidity and mouthfeel also need to be tested: a drink that tastes good at home may feel different late in a hard workout.
Product guide: sports drink for running, cross-country skiing and cycling
| Product | Carbohydrates per serving | Powder and water | Mixture and profile |
|---|---|---|---|
| Powerbar Isoactive Lemon | 29g | 33 g powder + 500 ml water. | Dextrose, maltodextrin and fructose. Contains electrolytes; 352 mg sodium per serving. |
| SiS GO Electrolyte Lemon & Lime | 36 g | 40 g powder + 500 ml water. | Maltodextrin and fructose as well as electrolytes. Lower carbohydrate content per serving than BETA Fuel. |
| Maurten Drink Mix 160 | Approximately 40g | 1 sachet + 500 ml water. | Maltodextrin and fructose. Hydrogel technology and neutral base flavor. |
| Enervit Isocarb C2:1PRO | 60g | 2 included measuring cups + 500 ml of water according to product instructions. | 2:1 , maltodextrin and fructose. Mild lemon flavor. |
| SiS BETA Fuel 80 Red Berry | 80g | 1 bag, 82 g powder + 600 ml water. | 1:0.8 , maltodextrin and fructose. Very low salt content according to the declaration. |
| Maurten Drink Mix 320 | Approximately 80g | 1 sachet + 500 ml water. | Maltodextrin and fructose. Hydrogel technology; approximately twice as many carbohydrates as Drink Mix 160. |
| Umara U Sport Lemon, portion bag 100 g | 90g | 1 bag, 100 g powder + 500–750 ml water according to product instructions. | 1:0.8 , maltodextrin and fructose. Contains electrolytes; 750 mg sodium per bag. |
The amounts of water in the table refer to the mixture, not how much everyone should drink per hour. One serving can be spread over a longer period of time. Product recipes and roundings are subject to change; the nutritional information on your packaging applies.
For a bottle with moderate carbohydrate content, compare Powerbar Isoactive , SiS GO Electrolyte and Maurten Drink Mix 160. For more energy per serving, compare Enervit Isocarb, SiS BETA Fuel, Maurten Drink Mix 320 and Umara U Sport.
Tailwind Endurance Fuel is another option with dextrose, sucrose and electrolytes. Check the flavor and label, even if you have used another product from the same brand before.
How to combine sports drinks, gels and other energy
| Layout | Calculation | Results |
|---|---|---|
| A bottle of 30 g of carbohydrates and a gel of 30 g, spread over an hour. | 30 + 30 | 60g per hour |
| One serving of Enervit Isocarb with 60 g of carbohydrates and one gel with 30 g for one hour. | 60 + 30 | 90 g per hour – for a high, trained intake. |
| A full serving of BETA Fuel 80 is drunk evenly over two hours, without any other energy. | 80 ÷ 2 | 40 g per hour |
| Three-quarters of an evenly mixed bottle with a total of 80 g of carbohydrates is drunk over one hour. | 80 × 0.75 | 60 g during the hour |
It's the amount you drink that counts. If the bottle contains 80g of carbohydrates but half is left, you've consumed 40g. Feel free to note the remaining amount after a test session so that the plan is based on actual intake.
If you need to supplement your drink , energy gels can be easy to portion. The examples use gels with 30 g of carbohydrates; other serving sizes will give a different total. Don't automatically put the same gel schedule on top of a stronger sports drink.
Example for a three-hour session: 60 g per hour is 180 g in total. If the sports drink you actually drink provides 90 g, 90 g remains, for example three gels of 30 g each. Spread the intake over the session. The amount of fluid is planned separately.
Fluid, electrolytes and caffeine need their own calculations
Adjust the amount of drink to the conditions
Temperature, sweating, intensity and ability to replenish will all affect your needs. NATA emphasizes individualized hydration plans . Use thirst and experience from similar workouts as a guide. Don't force yourself to drink extra bottles just to reach your carbohydrate goal.
If you need more fluid than the planned sports drink provides, separate water can be practical. If you need more carbohydrates than you can get through a reasonable amount of drink, gels or food can supplement. This way, energy and fluid can be adjusted separately.
Count above all sodium
The sodium content differs significantly between sports drinks. An energy drink does not necessarily contain a lot of salt. Add up the sodium from drinks, gels, food and any electrolyte tablets.
Salt and sodium are different things: 1g of salt is equivalent to approximately 400mg of sodium. A bottle of 0.75g of salt therefore provides approximately 300mg of sodium. Check if the label states the amount per serving, per 100g of powder or per litre of drink.
Extra electrolytes may be relevant in cases of heavy sweat loss, but more is not automatically better. AIS guidance on electrolytes states that needs vary and that salt does not make overdrinking safe. Electrolytes are also no guarantee against exercise cramps.
Caffeine: calculate the entire day's schedule
Maurten Drink Mix 320 Caf 100 provides approximately 80 g of carbohydrates and 100 mg of caffeine per sachet , mixed with 500 ml of water. Two sachets provide 200 mg of caffeine. Add coffee, caffeine gels and other caffeine sources when calculating.
Caffeine is optional and does not replace carbohydrates. ISSN's review of caffeine and performance describes both possible performance benefits and individual side effects. Sleep, anxiety and stomach tolerance may be affected. Feel free to use decaffeinated drinks as a base and try any caffeine strategy during training.
Try the sports drink where it's supposed to work
For runners
Practice with the same soft drinks or hydration stations you plan to use during the race. Try drinking at your intended pace. A mug is not a safe carbohydrate serving if you don't know the concentration of the drink and how much you are getting.
For cross-country skiers
Test the hydration belt, mouthpiece and refill with gloves. Check how the equipment works in the cold and follow the product's advice on mixing temperature. Plan where you can actually access the drink during the session.
For cyclists
Two bottles can make it easy to have sports drink in one and water in the other. Label them clearly. Practice drinking when it's safe and plan to refill before your bottles run out.
Practice the routine, not just the taste
Research on abdominal training supports that energy intake should be practiced under load. Start with a tolerated amount and increase incrementally if you need more. Try the complete combination of pre-workout food, drink and gels.
- Change one thing at a time: product, dosage or intake rate.
- Spread out your intake: small, frequent portions are easier to follow than a large amount when your energy has already dropped.
- Write down the most important things: carbohydrates, fluid, temperature, intensity and how your stomach felt.
- Repeat at relevant load: a calm cycling test does not replace a test at race pace if you are going to run.
If your stomach protests, go back to a working plan and check both the total amount and the mixture. More fructose is not suitable for everyone, especially if you have a known fructose sensitivity. The first attempt with a new product or higher dose belongs in training.
Sports drink before and after the workout
Before: start with meals that you know work. Sports drinks can be a handy addition when you want to get your carbohydrates in liquid form, but don't have to be added to every breakfast or snack.
After: Refuel with drinks and food. Carbohydrates and protein can come from a sandwich and yogurt, or potatoes, fish and vegetables. The ISSN review of protein and exercise describes the role of protein in recovery. A recovery drink is a convenient alternative when food is delayed.
Frequently asked questions about sports drinks
Do I need a sports drink during every workout?
No. During short, leisurely workouts, you usually don't need extra energy if you've eaten normally. Sports drinks are mainly useful when the workout is longer or more demanding, or when you're training on an energy plan for a race.
Is 1:0.8 better than 2:1?
Not for everyone. 1:0.8 contains a higher proportion of fructose when the glucose source is listed first. Either mix can work. Choose based on total carbohydrate amount, taste, tolerance, and what you have tested under relevant stress.
Does isotonic mean that the drink contains 6 percent carbohydrates?
No. Isotonic describes the concentration of dissolved particles in relation to blood plasma. The molecular size of the carbohydrates and the salts also have an effect. The carbohydrate percentage alone does not determine whether a drink is isotonic.
Is 60 g of sports drink powder the same as 60 g of carbohydrates?
No. The powder may also contain salts, flavorings, and other ingredients. Use the total carbohydrate amount per serving on the nutrition label and follow the product's mixing instructions.
Can I combine sports drinks and gels?
Yes. Add up the carbs, caffeine, and sodium from everything you consume. A 30g carb drink plus a 30g gel gives you a total of 60g. Also follow the gel's water instructions and try the combination during training.
Can I mix twice as much powder in the same bottle?
Not without checking the product instructions. It changes the concentration, taste and sometimes the intended function of the drink. Choose a product intended for the amount you need and test the mixture before competition.
Do electrolyte tablets replace sports drinks?
They do not replace carbohydrates if the tablets only provide insignificant energy. Electrolyte drinks can be combined with energy from gels or food when you want to control energy and fluid separately.
How much energy do I get if I don't drink the whole bottle?
Calculate the proportion of the evenly mixed drink you actually drink. If the entire bottle contains 80g of carbohydrates, half a bottle gives 40g. If you drink the entire bottle evenly over two hours, that's an average of 40g per hour.
Research data and product information
The advice is a general starting point for adults who exercise. Research results need to be interpreted based on dose, sport, and participant. The product suggestions are Outdoor Buddies' selection for practical comparison; a product link does not imply that that particular product has been tested in every cited study.
- AIS: Sports drinks and sports gels – carbohydrates and use during activity.
- AIS: Electrolyte supplements – sodium, sweat losses and limitations with supplements.
- O'Brien and Rowlands, 2011 – different proportions of fructose and maltodextrin during cycling.
- Rowlands, Kopetschny and Badenhorst, 2022 – research review on the osmotic properties of beverages and fluid balance.
- NATA, 2017: Fluid replacement – individually adapted fluid planning.
- Jeukendrup/GSSI, 2018: Training the Gut for Athletes – practicing energy intake during exercise.
- ISSN, 2021: Caffeine and exercise performance – caffeine, performance and individual differences.
- ISSN, 2017: Protein and exercise – protein and recovery.
The product information refers to the linked variants. Quantities and mixing recommendations have been compared with the store's product information and available manufacturer information. The current label on the packaging applies when used.
Find your sports drink at Outdoor Buddies
Tell us how long you train, what sport you play, and how you usually get your energy. We'll be happy to help you compare drinks and find products to try before your next long run or race.
