Does 100 plus hydrate better than water?

October 14, 2025 •

4 min read

Research suggests that losing just 2% of your body's fluid can significantly impair both physical and mental performance. This raises a common question for active individuals and those living in hot climates: Does 100 plus hydrate better than water? The answer depends heavily on the specific context of your hydration needs.

Quick Summary

100PLUS, an isotonic drink with electrolytes and carbohydrates, can provide faster rehydration during or after intense, prolonged exercise. However, plain water remains the superior choice for everyday hydration needs and low-intensity activity, as it contains no added sugars or excess calories.

Key Points

Context is Key: Whether 100PLUS is better depends on the intensity and duration of physical activity, as well as ambient temperature.
Water is Best for Daily Hydration: For general, everyday hydration and low-intensity workouts, plain water is the healthiest and most calorie-conscious choice.
100PLUS Replaces Electrolytes: During prolonged or intense exercise, the electrolytes (like sodium and potassium) in 100PLUS are crucial for replacing what's lost through sweat and enhancing fluid absorption.
Sugar for Energy: The carbohydrates in standard 100PLUS provide a quick energy boost, which is useful for athletes but adds unnecessary calories for casual consumers.
Consider Sugar Content: Regular consumption of sugary sports drinks can lead to weight gain. The Zero Sugar version of 100PLUS is an alternative for those wanting electrolytes without the added calories.
Listen to Your Body: While thirst is an indicator, monitoring urine color is a better gauge of hydration status, with pale, clear urine indicating good hydration.

The Science of Hydration: Water vs. Isotonic Drinks

To understand the hydration debate, it's essential to look at how our bodies process fluids. Water, composed of simple H2O, is the foundation of all bodily fluids and is crucial for regulating body temperature, transporting nutrients, and flushing out waste. For most daily activities, drinking water is the most effective and healthiest way to stay hydrated.

Isotonic drinks like 100PLUS, on the other hand, are scientifically formulated beverages designed for specific rehydration scenarios. They contain a carefully balanced concentration of carbohydrates (sugars) and electrolytes (minerals like sodium and potassium), which give them a different role than plain water.

Electrolytes: When you sweat, you lose more than just water; you also lose essential electrolytes that are vital for nerve and muscle function. The sodium in isotonic drinks helps your body absorb and retain fluid more effectively than water alone, accelerating the rehydration process after significant fluid loss.
Carbohydrates: The simple sugars in 100PLUS provide an immediate source of energy. This is particularly beneficial for athletes engaged in strenuous exercise, as it helps replenish the energy stores (glycogen) that are depleted during prolonged activity.

Does 100PLUS Hydrate Better Than Water? The Verdict

An isotonic drink like 100PLUS can hydrate you faster and more effectively than plain water in specific situations. Studies have shown that during intense, prolonged workouts, 100PLUS helps athletes replenish fluids and electrolytes more efficiently than water. However, this does not mean it's the right choice for all circumstances.

When to Choose 100PLUS

It's appropriate to opt for an isotonic drink when you need rapid rehydration and energy. Consider 100PLUS in the following scenarios:

During prolonged, high-intensity exercise: For workouts lasting an hour or more, especially in hot conditions, a significant amount of water and electrolytes are lost through sweat. 100PLUS is formulated to replace these quickly.
After strenuous physical exertion: Post-workout recovery can be enhanced by replenishing depleted glycogen stores and rebalancing electrolytes. The combination of carbs and minerals in 100PLUS aids this process effectively.
During illness causing fluid loss: For cases of diarrhea or vomiting, an electrolyte-enhanced drink can help restore the mineral balance in the body, although oral rehydration solutions are also specifically designed for this purpose.

When to Stick with Water

For most people and daily activities, water remains the best and healthiest choice for hydration. The added sugars and calories in standard isotonic drinks are unnecessary for general health and can contribute to weight gain if consumed regularly.

For daily, routine hydration: Simply staying hydrated throughout the day while working or relaxing is best achieved with plain water. You get the necessary fluid without any extra calories.
During low-to-moderate exercise: For shorter or less intense workouts (under 60 minutes), water is perfectly sufficient for rehydration.
For weight management: If your goal is to manage or lose weight, opting for zero-calorie water over sugary sports drinks is a simple way to reduce caloric intake. You can also choose the zero-sugar versions of 100PLUS, which offer electrolytes without the calories.

Comparison Table: Water vs. 100PLUS


Feature	Water	100PLUS (Original)
Primary Function	General hydration	Rapid rehydration, electrolyte & energy replenishment
Electrolytes	Minimal trace minerals	Added sodium, potassium, calcium, etc.
Carbohydrates	None	Simple sugars for energy (approx. 15g per 250ml)
Calories	Zero	Moderate (approx. 63 kcal per 250ml)
Best for	Daily life, low-intensity exercise, overall health	Prolonged/intense exercise, electrolyte loss due to sweat
Taste	Neutral	Sweet, carbonated (in original version)

Potential Health Considerations

While 100PLUS can be a valuable tool for athletes, it's important to be mindful of its sugar content. Excess sugar consumption is linked to health issues such as weight gain, obesity, and type 2 diabetes. Regular, non-athletic consumption is not advisable. Health-conscious consumers or those with blood sugar concerns should consider the sugar-free version or stick to water and get their nutrients from whole foods. Remember that electrolyte and carbohydrate needs can be met through a balanced diet as well. For instance, a banana can provide potassium, while salty snacks can replenish sodium lost through sweat.

For more information on staying hydrated, particularly for those with a more active lifestyle, resources like the sports medicine team at Mass General Brigham offer valuable insights on hydration strategy. Find tips on athletic hydration here.

Conclusion: Choosing the Right Drink for Your Needs

In summary, whether 100PLUS hydrates better than water depends entirely on the situation. For the average person engaging in day-to-day activities or light exercise, plain water is not only sufficient but also the healthier option. However, for serious athletes or individuals performing high-intensity, prolonged exercise, the added electrolytes and carbohydrates in 100PLUS offer a specific functional benefit that allows for faster and more complete rehydration. The key is to understand your body's needs and choose the right fluid for the occasion, using isotonic drinks as a performance tool rather than an everyday beverage.

Frequently Asked Questions

You should drink 100PLUS instead of water during or after prolonged, high-intensity exercise (typically over 60 minutes) or in very hot climates where you are sweating heavily and losing electrolytes.

100PLUS Zero Sugar is a healthier alternative to the standard version because it contains electrolytes without the sugar and calories. While not a replacement for plain water, it can be a good option when you need to replenish electrolytes without the extra sugar.

Yes, excessive consumption of the regular, sugar-sweetened 100PLUS can be unhealthy due to its high sugar and calorie content. This can contribute to weight gain, and should not replace water for everyday hydration.

Electrolytes, such as sodium and potassium, help the body absorb and retain fluids more efficiently. They are lost through sweat and are vital for proper nerve and muscle function, which is why isotonic drinks are beneficial for athletes.

You can, but it is generally not recommended for regular, non-exercise consumption due to its sugar content. For casual hydration, water is the best choice.

An isotonic drink, like 100PLUS, is formulated to have a concentration of carbohydrates and electrolytes similar to that of human blood. This allows for rapid absorption of fluids. Regular drinks, like plain water, do not have this specific formulation.

Signs of dehydration can include extreme thirst, dark yellow urine, dizziness, fatigue, and a dry mouth. For athletes, performance can be affected with as little as a 2% loss in body weight due to fluid loss.