Sports Drinks — Hydration & Electrolytes

Sports drinks are mainly necessary for activities lasting over 60 minutes and during intense sweating. For shorter workouts under an hour, water is usually sufficient. The longer and more intensely you train and the more you sweat, the greater the risk of electrolyte loss and the need for sports drinks.

Isotonic drinks contain 6-8% carbohydrates and are absorbed at roughly the same rate as water, providing both hydration and energy. Hypotonic drinks contain fewer carbohydrates (under 4%) and are absorbed faster than water — they are ideal when you need rapid hydration without extra calories.

Sugar content depends on the product type. Isotonic drinks typically contain 30-60 g of carbohydrates per liter, which is necessary for energy during prolonged training. If you want only electrolytes without sugar, choose electrolyte tablets or sugar-free sports drinks that use sweeteners.

A simple isotonic drink can be made by mixing 500 ml water, 500 ml fruit juice, and half a teaspoon of salt. However, professional sports drinks contain an optimized electrolyte balance (Na, K, Mg) and fast-absorbing carbohydrates that are difficult to replicate precisely with a homemade drink.