What Electrolyte Drink Do Athletes Drink? Your Guide to Hydration and Performance

December 20, 2025 •

4 min read

Over 70% of the human body is water, and proper hydration is critical for athletic performance. A primary question for many active individuals is, what electrolyte drink do athletes drink to effectively replenish lost fluids and minerals during and after intense training or competition?

Quick Summary

Top athletes choose from a variety of commercial sports drinks, powders, tablets, and natural options to replenish lost electrolytes based on their exercise intensity and duration. The optimal choice balances sodium, potassium, and carbohydrates for energy and fluid absorption. Options range from high-sugar formulas for endurance to low-sugar mixes and natural sources.

Key Points

Variety is Key: Athletes choose electrolyte drinks from a wide range, including traditional sports drinks, modern powders, tablets, and natural sources like coconut water.
Match the Drink to the Workout: The best choice depends on exercise intensity and duration. High-intensity, long-duration activities require carbohydrates for energy, while lighter workouts need simple electrolyte replacement.
Sodium is Critical: For heavy sweaters, replacing lost sodium is crucial for maintaining proper fluid balance and avoiding issues like cramping.
Consider Natural Alternatives: For those avoiding artificial ingredients, options like coconut water or homemade recipes using salt and fruit juice offer effective, natural hydration.
Prioritize Gut Tolerance: How a drink sits in your stomach during exercise is important. Excess sugar or certain sweeteners can cause discomfort, making it essential to test different products.
DIY Options Offer Control: Making your own electrolyte drink at home provides full control over the specific ingredients, minerals, and sugar content.

The Scientific Basis of Electrolyte Replacement

Electrolytes are electronically charged minerals, including sodium, potassium, magnesium, and calcium, that are vital for numerous bodily functions. During intense exercise, athletes lose these essential minerals through sweat, which can lead to dehydration and impaired performance if not properly replaced. Sodium, in particular, is critical for maintaining fluid balance and stimulating thirst, while potassium works with sodium to maintain cellular function. Magnesium and calcium are essential for proper muscle contraction and nerve function. Replacing these lost minerals is key to preventing muscle cramps, fatigue, and other performance-hindering issues. The type of activity, duration, and individual sweat rate all influence the specific hydration strategy an athlete needs.

Commercial Sports Drinks: Traditional and Modern Options

For decades, traditional sports drinks like Gatorade and Powerade have been the go-to for athletes. These isotonic drinks contain a balanced ratio of carbohydrates (typically 6-8%) and electrolytes, primarily sodium and potassium. The carbohydrates provide a rapid energy boost for muscles during high-intensity, prolonged exercise (over 60-90 minutes), while electrolytes aid in fluid absorption and retention. However, the high sugar content is a drawback for some, leading to the rise of modern alternatives with different formulations.

The Growth of Powders, Tablets, and Alternatives

Newer hydration products offer a wider variety of options tailored to specific needs:

Electrolyte Powders: Brands like Liquid I.V., DripDrop, and LMNT provide concentrated electrolyte mixes in single-serving packets. They often feature higher sodium content than traditional sports drinks, making them suitable for heavy sweaters or long-duration events. Many offer sugar-free or low-sugar options for athletes who don't need the extra carbohydrate fuel.
Effervescent Tablets: Nuun Sport is a popular choice for its convenient tablet form and low sugar content. The tablets are dissolved in water, allowing athletes to control the concentration and carry them easily during long runs or hikes.
Advanced Formulations: Some brands, such as Precision Hydration, offer multiple formulas with varying sodium levels designed to be personalized based on an athlete's sweat rate. This allows for a more scientifically precise hydration strategy.

Natural Electrolyte Sources

For athletes seeking a more natural approach, several whole food-based options provide electrolytes without artificial additives or high fructose corn syrup:

Coconut Water: Naturally low in sugar and high in potassium, coconut water is a popular natural hydrator. It contains smaller amounts of sodium, so it may need supplementation for heavy sweaters.
Milk: Plain cow's milk offers an excellent post-workout recovery drink, providing a rich source of electrolytes like calcium, sodium, and potassium, along with carbs and protein for muscle repair.
Fruit Juices: Watermelon or orange juice can be good sources of potassium and magnesium, but they are typically low in sodium. A pinch of salt can be added to increase the electrolyte profile.

The DIY Electrolyte Drink: A Cost-Effective Solution

Creating a homemade electrolyte drink allows for complete control over ingredients and sugar content. A simple, effective recipe involves:

1 quart of filtered water
¼ teaspoon sea salt or Himalayan pink salt
¼ cup fruit juice (e.g., orange or lemon juice)
1 tablespoon natural sweetener (e.g., honey or maple syrup)

Combine the ingredients and shake or stir until dissolved. This version is a healthier, more controlled alternative to many commercial products.

Comparison Table: Athlete Hydration Options


Feature	Traditional Sports Drink (e.g., Gatorade)	Electrolyte Powder (e.g., LMNT)	Electrolyte Tablet (e.g., Nuun)	Natural Source (e.g., Coconut Water)
Sodium (mg/serving)	~160-270	Up to 1000	~300	Varies, relatively low
Carbohydrates	High (6-8% solution)	None to low	Low	Moderate (natural sugar)
Best Use Case	Sustained, high-intensity exercise	Heavy sweating, keto diets	Light exercise, casual hydration	General hydration, lighter activity
Pros	Provides carbs and electrolytes	High sodium, sugar-free options	Convenient, low sugar	Natural ingredients, potassium-rich
Cons	High sugar and calories	Can be salty, high cost	Low carb for endurance	Not enough sodium for heavy sweaters

How to Choose the Right Electrolyte Drink for You

Selecting the ideal electrolyte drink depends on a few key factors:

Exercise Intensity and Duration: For sessions lasting over an hour or very intense workouts, a drink with carbohydrates, like traditional sports drinks or performance powders, is beneficial for energy. For lighter workouts or general hydration, a low-sugar option or natural source is better.
Sweat Rate and Composition: Athletes with high sweat rates or very salty sweat should opt for a drink with a higher sodium concentration, such as LMNT or Precision Hydration.
Personal Preference and Gut Tolerance: Flavor, sweetness, and ingredient sensitivities play a huge role. Some find high-sugar drinks cause gastrointestinal discomfort, while others dislike the taste of saltier options. Experimenting with different types, including homemade versions, is the best approach.
Overall Diet: For those on a keto or low-sugar diet, sugar-free powders or tablets are the clear choice. Others may get sufficient electrolytes from a balanced diet and only need supplementation for intense sessions.

Conclusion: The Final Word on Athlete Hydration

There is no single answer to what electrolyte drink do athletes drink, as the best option is highly individualized. While traditional sports drinks provide a balanced formula for energy and rehydration during intense exercise, the modern market offers a vast array of tailored solutions. Natural alternatives like coconut water and DIY recipes provide cleaner, customizable options. Ultimately, the right choice depends on an athlete's specific needs, training goals, and personal preferences, guided by an understanding of their sweat rate and the demands of their sport. For more insights on sports hydration, refer to resources from trusted medical institutions like Johns Hopkins Medicine.

Visit Johns Hopkins Medicine for more on sports and hydration

Frequently Asked Questions

For most workouts under an hour, plain water is sufficient for hydration, as a balanced diet typically provides enough electrolytes. Electrolyte drinks are most beneficial for intense, long-duration exercise or heavy sweating.

Electrolyte powders and tablets often contain higher concentrations of electrolytes, especially sodium, and come in sugar-free or low-sugar versions, unlike traditional sports drinks that rely on carbohydrates for energy.

While it depends on personal preference, many experts recommend consuming electrolytes during and after prolonged, intense exertion or in very hot conditions to effectively replenish lost fluids and minerals.

Coconut water is a natural source of potassium and is lower in sugar than many sports drinks. However, it is lower in sodium, so it may not be sufficient for athletes with very high sweat loss unless supplemented.

Yes, homemade electrolyte drinks can be just as effective and allow for customization. By mixing simple ingredients like salt, fruit juice, and water, athletes can control the balance of electrolytes and sugar to meet their specific needs.

Sodium is the most crucial electrolyte to replace through sweat and plays a key role in fluid retention and the absorption of fluids and nutrients. Adequate sodium intake helps prevent cramping and hyponatremia during long events.

In hot and humid conditions, athletes sweat more and at a faster rate, necessitating more aggressive electrolyte and fluid replacement. A drink with a higher sodium content may be needed to compensate for greater salt loss.