Should Athletes Drink Sports Drinks? The Real Science Behind Hydration and Performance

When you’re pushing hard in training or competing under the sun, your body loses more than just sweat. You lose sodium, potassium, magnesium-minerals your muscles and nerves need to keep working. That’s where sports drinks come in. But here’s the truth: sports drinks aren’t magic potions. They’re not always better than water. And for most people, they might even be doing more harm than good.

What’s actually in a sports drink?

Sports drinks aren’t just sugary soda with a fancy label. Most contain three main ingredients: water, carbohydrates (usually in the form of glucose or sucrose), and electrolytes-mostly sodium and potassium. The idea is simple: replace what you lose during intense exercise. Sodium helps your body hold onto water so you don’t dehydrate. Carbs give your muscles quick energy. Electrolytes keep nerve signals firing and muscles contracting properly.

But here’s the catch: not all sports drinks are created equal. Some have as much sugar as a soda-up to 36 grams per bottle. That’s nearly 9 teaspoons. Others are packed with artificial flavors, colors, and preservatives. A 2023 analysis by the Australian Institute of Sport found that 68% of sports drinks on the market had more sugar than recommended for a single hour of moderate activity.

Who actually needs them?

If you’re running a 5K on a cool morning, doing a 45-minute spin class, or lifting weights for an hour, you don’t need a sports drink. Water is enough. Your body can handle that level of exertion without losing enough electrolytes to require replacement.

But if you’re exercising for 90 minutes or longer-especially in heat or humidity-you’re in a different zone. Think marathoners, triathletes, soccer players in full matches, or firefighters in full gear under 35°C. That’s when your glycogen stores start to drop, and your sweat rate spikes. That’s when the sodium and carbs in a sports drink can help delay fatigue and keep your performance steady.

A 2024 study in the Journal of Sports Sciences tracked 120 endurance athletes during a 3-hour race in Brisbane summer conditions. Those who consumed a sports drink with 6-8% carbohydrate and 40-80mg of sodium per 100ml finished 8-12% faster than those who drank only water. The difference? It wasn’t just hydration. It was sustained energy delivery and better fluid retention.

Why water often beats sports drinks

Most recreational athletes aren’t losing enough salt or calories to justify the sugar load. Drinking a sports drink after a light workout is like pouring syrup into your gas tank when you only drove 10 kilometers. You’re adding unnecessary calories-about 140 to 200 per bottle-with zero performance benefit.

And it’s not just about weight gain. Regularly drinking sugary sports drinks when you don’t need them increases your risk of tooth decay, insulin spikes, and even fatty liver over time. A 2025 survey of Australian school athletes showed that kids who drank sports drinks daily after training were 2.3 times more likely to have dental cavities than those who stuck to water.

Here’s a simple rule: if your workout lasts less than 60 minutes and isn’t in extreme heat, drink water. If you’re sweating heavily for more than 90 minutes, then consider a sports drink. And even then, don’t just chug it-sip it slowly, over time.

What about energy drinks?

Don’t confuse sports drinks with energy drinks. Energy drinks like Red Bull, Monster, or Rockstar are loaded with caffeine, taurine, guarana, and sometimes high doses of B-vitamins. They’re designed to stimulate your nervous system, not replenish fluids or electrolytes.

For athletes, energy drinks are risky. Caffeine can increase heart rate and blood pressure, which isn’t ideal during intense exertion. The American College of Sports Medicine warns against using energy drinks before or during exercise-they can lead to dehydration, irregular heart rhythms, and even heat stroke in extreme cases.

There’s a reason why NCAA and World Anti-Doping Agency have caffeine thresholds. Too much can cross the line into banned territory. And even if it doesn’t, it’s not helping your endurance. It’s just masking fatigue.

DIY sports drink: cheaper, cleaner, better

You don’t need to buy a bottle. You can make your own in under a minute. Mix:

• 500ml of water
• 1/4 teaspoon of salt (about 600mg sodium)
• 2 tablespoons of honey or maple syrup (about 30g carbs)
• A squeeze of lemon or orange juice for flavor and potassium

This gives you the right balance of sodium and carbs-no artificial colors, no high-fructose corn syrup, no mystery additives. It costs less than $0.30 per serving. And it works just as well as the expensive brands.

Many professional teams, including Australia’s national cycling squad, use homemade versions during long training camps. They know the science. They don’t need marketing.

When to avoid sports drinks entirely

Here’s when you should skip them:

• After a short workout (under 60 minutes)
• If you’re trying to lose weight
• If you have diabetes or insulin resistance
• If you’re not sweating heavily
• If you’re drinking them just because they’re ‘healthy’ or ‘for athletes’

And if you’re a parent buying these for your kid’s soccer team? Think again. Kids don’t need extra sugar or sodium unless they’re competing in multi-hour events in extreme heat. Water and a banana afterward are more than enough.

The bottom line

Sports drinks have a real place-for endurance athletes in long, hot, sweaty events. But for the vast majority of people who exercise for health, fitness, or fun? Water is still king. The hype around sports drinks is built on marketing, not science.

You don’t need to spend $4 on a bottle to perform better. You just need to understand your body’s real needs. Sweat a lot? Drink water and add a pinch of salt. Need energy? Eat a banana. Feel tired? Rest. Don’t reach for a sugar-loaded bottle just because it says ‘performance’ on the label.

Real performance comes from smart training, good sleep, and proper fueling-not from what’s in the bottle.