Sweating , losing energy, seeing your concentration decrease… You're probably familiar with these sensations during prolonged exertion . When training intensifies or exercise continues for an extended period, plain water alone isn't always enough to maintain proper hydration. Sports drinks, also called energy drinks or sports beverages , become essential to support your energy and mineral reserves. But faced with the wide variety of products available on the market, How to choose the right product that meets your needs for carbohydrates, vitamins and minerals ?
In this guide, we explain in detail what a sports drink is, its advantages, its difference from energy drinks and the list of criteria to select the formula that will suit you best, according to your goals and taste.
What is a sports drink?
Definition and objectives
A sports drink is specially formulated to meet the body's nutritional and hydration needs during intense physical activity such as a marathon or ultra-trail race . Unlike water, it provides: carbohydrates ( dextrose, sucrose, maltodextrin, fructose) , electrolytes (sodium, potassium, magnesium) and sometimes vitamins (B1, B6, C) and amino acids in precise proportions.
Using this type of product for sports allows you to:
- Replenish water and mineral losses to maintain your hydration.
- Maintain energy reserves with carbohydrates to delay muscle fatigue.
- Get your fill of vitamins .
Consuming a good quality sports drink with carefully selected ingredients helps to maintain the energy reserves needed to successfully prolong your performance.
Differences with energy drinks
Sports drinks are designed according to strict standards to support you during prolonged exertion . They hydrate, provide carbohydrates and replenish lost electrolytes (sodium, potassium, magnesium).
Conversely, energy drinks such as Red Bull® are, according to ANSES , drinks "that present themselves as having stimulating properties both physically and intellectually".
Rich in caffeine , taurine, sugar, and additives , this type of product stimulates your nervous system without providing effective hydration. Worse , energy drinks can worsen the loss of water and essential minerals and cause adverse effects (increased heart rate, digestive problems, sleep disturbances).
As an endurance athlete, we advise you to avoid consuming them because they do not replace a real quality sports drink , made with natural or organic ingredients.
Why consume sports drinks?
During prolonged exertion or intense physical activity , you sweat. This perspiration leads to a loss of body water and essential minerals such as sodium, potassium, and magnesium. Meanwhile, your muscles draw on carbohydrate reserves . Without adequate rehydration with the right product, the risk of dehydration , cramps , decreased performance, or heatstroke increases.
Key advantages
Sports drinks guarantee you:
- Good hydration : compensates for water loss more effectively than water alone, thanks to sodium which promotes water retention.
- An energy boost : carbohydrates provide direct fuel to muscles, stabilize blood sugar and delay fatigue.
- To limit the occurrence of cramps and muscle soreness (be careful if you are not sufficiently trained, these are not miracle products!) : thanks to electrolytes (potassium and magnesium).
- Nerve support : sodium and potassium promote nerve transmission.
- Improved recovery : more quickly rebalances water and energy reserves after prolonged exertion.
For what type of effort?
Sports drinks are particularly useful:
- For sporting activities that last more than 90 minutes , such as an ultra-trail where the loss of electrolytes (sodium, potassium, magnesium) can be significant.
- During training or competitions in hot weather to maintain your energy levels and prevent dehydration.
- During activities that cause heavy sweating and electrolyte loss, such as marathons, cycling or trail running , to ensure the quality of your hydration.
- For sports with varying but prolonged intensity (rugby, tennis, basketball), a good quality sports drink helps boost your performance.
If your activity lasts less than an hour and remains moderate, water alone may suffice . Beyond that, a sports drink becomes a valuable aid in reaching your goals.
When and how should sports drinks be consumed?
Before the effort
Aim for 5 to 10 mL/kg of fluid 2 to 4 hours before exercise. For low-carbohydrate exercise ( ≤ 6%) with a small amount of sodium ( ≈ 20–50 mmol/L) to promote fluid retention, add 3–5 mL/kg approximately 2 hours beforehand if necessary . A small intake (200–300 mL) within 20–30 minutes prior to exercise can also be considered.
During exertion
Drink approximately 150 to 250 mL every 15 to 20 minutes or 300 to 500 mL every hour during ultramarathons. Prioritize... Isotonic drinks , with a carbohydrate concentration of 6 to 8% and a sodium content of 20 to 30 mmol/L. Their composition, close to that of blood plasma, ensures a gastric emptying optimal and a good energy supply.
After the effort
Recovery begins immediately after exercise. Your body needs to replenish its energy reserves and restore its fluid balance . In the two hours that follow, consume 1.25 to 1.5 liters of a drink containing electrolytes and carbohydrates (6 to 8%) for every kilogram of weight lost. If the workout was particularly intense or long, you can opt for a protein-enriched drink ( BCAAs ) , such as those from Authentic Nutrition, to boost muscle repair.
How to choose the best sports drink?
Not all sports drinks are created equal. Their effectiveness depends on the balance between carbohydrates , electrolytes , vitamins , minerals and osmolarity , which influences the speed of absorption and the maintenance of your energy stores.
Your goal is to choose the product that is suitable for the type of effort you are doing ( ultra-trail , intense sport , etc. ), the duration, your digestive tolerance and the external conditions.
Here is a list of key parameters to buy the right product, as well as the essential differences between the types of sports drinks available on the market:
The essential criteria
Objective / osmolarity
- Hydration alone : opt for a hypotonic drink (< 270 mOsm/L) to compensate for the loss of water and minerals. (drinks like Hydratis)
- Hydration and energy : Opt for an isotonic drink (270–330 mOsm/L) to maintain your energy and carbohydrate reserves. (sports drinks)
- Carbohydrate replenishment : choose a hypertonic drink (> 330 mOsm/L) for a rapid supply of energy and vitamins. (drinks containing a high amount of carbohydrates)
Sodium and electrolyte levels
Sodium is essential in hot weather or during heavy sweating. An intake of between 230 and 575 mg/L is generally recommended. Potassium , magnesium , and calcium support muscle contraction and preserve your minerals. Without these electrolytes, the drink loses its effectiveness.
Carbohydrate content
A concentration of 4 to 8% (4 to 8 g per 100 mL) optimizes absorption and energy maintenance. Opt for glucose-fructose , glucose-sucrose , or maltodextrin-fructose combinations . This improves energy delivery and reduces digestive discomfort.
Tolerance and taste
Don't wait until race day to try a new sports drink. Test it out!
Several products beforehand: lemon, red fruits, plain … If you enjoy the taste of a sports drink, it will be easier for you to consume it over time.
Composition
Limit artificial additives and colors. Choose brands that are transparent about their ingredients. The pH should be neutral or slightly acidic to reduce digestive irritation. Opt for a product containing vitamins B (for energy metabolism) and C (an antioxidant).
Format
Powders, tablets, sticks or ready-to-drink: choose according to your training habits and logistics.
Price and reviews
Buy a product that fits your budget without compromising on quality. Analyze the price per liter and per gram of carbohydrates or sodium . Some energy drink shops occasionally offer promotional codes: check before you buy. Also, consult athlete reviews and reliable comparison sites before making your choice.
Drink suited to your activity
- Short bursts of activity (< 60 min): hypotonic drink , low in sugar and sodium (morning jog, short swim, fitness). It can also be used in addition to a sports drink!
- Moderate effort (60-90 min): isotonic drink , concentration close to that of blood plasma (bike ride, amateur match).
- Prolonged effort (> 90 min): isotonic drink enriched with sodium, accompanied by solid food intake (marathon, trail running, full rugby).
- Ultra-endurance : alternating isotonic and hypertonic drinks , adjusted sodium, with solid intake (ultra-trail, Ironman, adventure raid).
Energy drink vs. electrolyte drink
Energy drink
A sports drink, strictly speaking, is specifically designed to provide energy during exercise. Containing few electrolytes , it helps maintain stable blood sugar levels and delays muscle and nervous system fatigue . It is suitable for efforts lasting longer than 60 minutes, especially at high intensity.
Electrolyte drink
Its main role is to replenish minerals lost through perspiration (sodium, potassium, magnesium, calcium). It has a low concentration and is often hypotonic for rapid absorption. Ideal for hot, humid weather or during moderate exercise with heavy sweating (hot yoga, hiking). It can also be used in conjunction with an energy drink.
Frequently Asked Questions (FAQ)
What should I drink during exercise?
For efforts lasting longer than 60 to 90 minutes, opt for an isotonic drink containing carbohydrates , vitamins , and electrolytes (sodium, potassium, magnesium). For shorter efforts, water alone may suffice, but a mineral supplement can boost hydration .
What is the best drink for exercise?
Choose the one that best suits your needs : a hypotonic drink for rapid hydration, or an isotonic drink for prolonged exertion. Check for the presence of carbohydrates , vitamins , fruit , and natural ingredients for a pleasant taste and optimal quality.
When should I drink a sports drink?
- Before exercise : to optimize hydration and energy stores .
- During exercise : to maintain your reserves of carbohydrates, minerals and vitamins.
- After exertion : to facilitate recovery and restore water and energy reserves.
Conclusion
For short or moderate exertion, water is sufficient. However, during long or intense activities, the ideal energy drink should combine water , electrolytes (sodium, potassium, magnesium), carbohydrates , and vitamins in the right proportions. It should be suitable for the duration , intensity , and weather conditions , while offering a pleasant taste and impeccable quality .
When chosen correctly and consumed at the right time, a sports drink helps maintain hydration , preserve energy reserves , and delay fatigue . It acts as a true performance booster , especially for demanding sports.
At Hydratis, we offer tablets that dissolve in water to improve your hydration. both in everyday life and during prolonged exertion. Our formula combines essential electrolytes (sodium, potassium, magnesium, etc.) and trace elements such as zinc and manganese to help compensate for losses due to perspiration and support your water balance. We offer them in several natural flavors (lemon, peach, pineapple, walnut
coconut, lemongrass-ginger or even neutral) so that everyone can find the one that suits them. best.
Whether you are a runner , cyclist , team player or an endurance sports enthusiast like ultra-trail running , the choice will depend on your sporting goals , your taste , and the price .
Finally, remember that even the best product cannot replace proper preparation and a balanced diet : your success depends on the consistency of everything.
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