These days, sports drinks are everywhere…
They're marketed with flashy colors, cool packaging, and your favorite athlete.
The question is, do sports drinks make sense for you? The answer to that question depends. However, by the end of this article, you'll have your answer.
You see, the truth is, sports drinks should never replace your water intake. At the same time, there are situations when sports drinks can be particularly useful.
Let's unpack what sports drinks are for, when sports drinks are appropriate for hydration, and when they're not.
In This Article:
• The Truth About Sports Drinks vs Water
• When Sports Drinks Are Appropriate for Hydration and When They’re Not
• Signs of Dehydration You Shouldn’t Ignore
• How To Hydrate Smarter, and Not Harder
• Sports Drinks Appropriateness Guidelines for Different Scenarios
• The Best Options for Real, Effective Hydration
• Comprehensive FAQ About Sports Drinks for Hydration
What Are Sports Drinks?
Sports drinks are usually non-caffeinated beverages designed to be used around sport-related activities.
In the simplest way possible, they are drinks that are supposed to help you stay hydrated and fueled during exercise.
A lot of times, they will be marketed as drinks with a ton of electrolytes. In many cases, they will also have a ton of sugar in them.
But today, we'll talk about all things sports drinks. You'll learn when sports drinks are appropriate for hydration, what to look for in them, and a whole lot more.
So … Are Sports Drinks Bad for You?
Nope. That is, not when they're used the right way. But are they a must-have for hydration or peak performance?
Believe it or not, the answer to that is that same … Nope.
The problem isn't the drink … It's how and when most people use them. Understanding when are sports drinks appropriate for hydration is the key to using them effectively.
Let's Talk Hydration and Performance
Your body is about 60% water, and that water does a lot for your body (1). From regulating body temperature, helping with digestion, carrying nutrients, keeping everything from your joints to your brain functioning, to a whole lot more.
If you lose too much water (AKA get dehydrated), performance tends to fall.
Here are some real-world examples of what you might feel if you get dehydrated (2):
• Thirst that seemingly never ends
• Feeling wiped out early in your workout
• Muscle cramps
• Nausea or dizziness
• Dry mouth
• Faster or harder heartbeat
If you're seeing these signs, hydration should be the first thing that pops into your mind. Now, normally, hydration just means more water. But, this isn't always the case.
Water vs. Sports Drinks: What's Actually Better For Hydration?
Water is your go-to for most things. But a lot of times, people don't know how much water to drink.
It can keep your joints moving, it can flush toxins, and it can support everything from energy to endurance. It's recommended that most people get at least 75-100 oz of water per day (3).
But I like to keep it simple and make sure that people have enough, so here's what I usually recommend:
• 100 oz for Women
• 120 oz for Men
Sports drinks for hydration, on the other hand, can be helpful when used properly.
Especially in longer, high-intensity workouts where you're losing a lot of fluids and electrolytes through sweat.
Sports Drinks Appropriateness Guidelines: When You Actually Need Them
Understanding when are sports drinks appropriate for hydration comes down to specific scenarios and timing. Here's your complete guide:
Scenario 1: Short, Light Workouts (Under 60 Minutes)
Sports drinks appropriate? No.
Best Choice: Water.
Why: Your body has enough stored electrolytes and energy for shorter sessions. Water is all you need to replace what you lose through sweat.
Scenario 2: Moderate Workouts (60-90 Minutes)
Sports drinks appropriate? Maybe.
Best Choice: Water + Electrolytes (sugar-free options).
Why: You're starting to deplete electrolytes but don't necessarily need the extra carbs yet. This is when sports drinks for hydration without sugar become useful.
Scenario 3: Intense or Long Workouts (Over 90 Minutes)
Sports drinks appropriate? Yes.
Best Choice: Sports drinks with electrolytes + carbs
Why: Your body is burning through stored energy and losing significant electrolytes. This is when sports drinks are appropriate for hydration and performance.
Scenario 4: Hot, Humid Conditions
Sports drinks appropriate? Yes (regardless of workout length).
Best Choice: Electrolyte-rich sports drinks.
Why: You're sweating more and losing electrolytes faster. Heat makes sports drinks for hydration more necessary even during shorter sessions.
Scenario 5: Multiple Training Sessions Per Day
Sports drinks appropriate? Yes.
Best Choice: Sports drinks between sessions.
Why: Your electrolyte stores get depleted throughout the day. This is definitely when sports drinks are appropriate for hydration and recovery.
Scenario 6: Endurance Events (Marathons, Cycling, etc.)
Sports drinks appropriate? Absolutely.
Best Choice: Sports drinks with carbohydrates.
Why: Your body needs constant fuel and electrolyte replacement. This is the classic example of when sports drinks are appropriate for hydration and performance.
Decision Criteria Checklist:
Ask yourself these questions to determine when sports drinks are appropriate for hydration:
✓ Am I exercising for more than 60 minutes?
✓ Is it hot or humid?
✓ Am I sweating heavily?
✓ Do I have multiple training sessions today?
✓ Am I doing high-intensity exercise?
✓ Am I participating in an endurance event?
If you answered "yes" to 2 or more questions, sports drinks are probably appropriate for your hydration needs.
When Do You Actually Need a Sports Drink?
If you're working out for less than 60 minutes, water is usually more than enough.
But if you're training hard for over an hour, especially in heat or humidity, that's when sports drinks are appropriate for hydration and might help you push through.
Look for these ingredients when choosing sports drinks for hydration:
Carbohydrates: Replenish fuel used during long or intense workouts.
Electrolytes (like Sodium, Potassium, and Magnesium): Help your body balance fluid levels and keep muscles firing. Sodium can help with water retention and preventing cramps.
Amino Acids (BCAAs or EAAs): Occasionally included to support muscle preservation during long endurance sessions.
What Makes Some Sports Drinks Unhealthy?
Well, the truth is that there are a lot of sports drinks out there these days that I would not consider to be unhealthy.
While some can be packed with sugar and other ingredients that we may not need all the time, there are just as many with good ingredients too.
Now, don't get me wrong … There is a time and place where sports drinks with sugar (really, we're talking about carbs) can be beneficial. But understanding when are sports drinks appropriate for hydration is key.
If you're sipping on one after a light jog or during a casual walk, look for a sports drink or hydration stick with zero sugar.
If you have just hit a high-intensity workout where you know that you sweat it out and burned off your energy … Then, the carbs may be necessary!
Pro Tip: Always read the label. If sugar is one of the first ingredients and the workout doesn't match, skip it.
So, What Should You Drink?
Here's your game plan for when sports drinks are appropriate for hydration:
| Activity Level | What To Use To Hydrate |
|---|---|
| Light or short workout (<60 mins) | Water |
| Moderate to intense workout (>60 mins) | Water + Electrolytes |
| High-intensity training or in the heat | Water + Electrolytes + Carbs |
Comprehensive FAQ About Sports Drinks for Hydration
Q: When Are Sports Drinks Appropriate for Hydration vs Water?
A: Sports drinks are appropriate for hydration when you're exercising for more than 60 minutes, training in hot/humid conditions, doing high-intensity workouts, or participating in endurance events. Water is sufficient for shorter, lighter activities. The key is matching your hydration choice to your activity level and environment.
Q: How Do I Know When Sports Drinks Are Appropriate for My Workout?
A: Ask yourself: Am I exercising for over an hour? Am I sweating heavily? Is it hot or humid? Am I doing multiple training sessions? If you answer "yes" to two or more of these questions, that's when sports drinks are appropriate for hydration. For shorter, easier workouts, stick with water.
Q: Are Sports Drinks Appropriate for Hydration During Everyday Activities?
A: Generally, no. Sports drinks are appropriate for hydration during exercise and athletic activities, not everyday life. For daily hydration, water is your best choice. Save sports drinks for when you're actually sweating and working hard for extended periods.
Q: When Are Sports Drinks Appropriate for Hydration in Hot Weather?
A: In hot, humid conditions, sports drinks become appropriate for hydration even during shorter workouts (30-60 minutes) because you lose electrolytes faster through increased sweating. The heat makes your body work harder to cool itself, increasing fluid and electrolyte needs.
Q: How Long Should My Workout Be Before Sports Drinks Are Appropriate?
A: Sports drinks are typically appropriate for hydration during workouts lasting 60+ minutes. For 30-60 minute sessions, they may be helpful in hot conditions or high-intensity training. Under 30 minutes, water is usually sufficient unless you're in extreme heat or doing very intense exercise.
The Bottom Line
Hydration matters … But strategy matters more. After all, hydration itself is a two-part process.
Water: helps to keep your body cool, move nutrients, and a whole lot more.
Electrolytes: help your body to hold onto water and send it where it needs to go.
Now, don't just ditch water thinking a sports drink will save the day. Use sports drinks for hydration intentionally, not just because they taste good.
Be honest with yourself about how long and how hard you're training. Then, choose your hydration accordingly based on when sports drinks are appropriate for hydration.
Smarter Options at 1st Phorm
Now, like I said, depending on the type of activity that you are doing, you can benefit from different things.
This can be dependent on the intensity of your workouts, the location of your workouts, and a number of other factors too.
But, in cases where you're out sweating, walking, but not cranking up the intensity too high, 1st Phorm Hydration Sticks are great.
They are perfect for hot days or sweaty workouts when you want electrolytes without the sugar crash.
When you are turning the intensity up and really getting after it in your workouts, then Ultra-Formance is where I'd take a look.
Ideal for endurance training or high-output workouts where you need carbs + electrolytes to sustain intensity and stay sharp.
Now, if you're not quite sure which would be best for you ... Don't worry one bit. We can help point you in the right direction.
In fact, we have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri. Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com. We're available Monday through Friday from 6 AM to 8 PM Central and Saturday & Sunday from 9 AM to 7 PM Central. We'll be more than happy to help in any way we can!
References:
(1) Tobias A, et al. Physiology, Water Balance. StatPearls Publishing. 2025.
(2) Tobias A, et al. Adult Dehydration. StatPearls Publishing. 2025.
(3) Meinders AJ, Meinders AE. How much water do we really need to drink? Nederlands Tijdschrift voor Geneeskunde. 2010;154:A1757.
