Which Lucozade is best for dehydration?

December 21, 2025 •

3 min read

Contrary to popular belief, sugary drinks can sometimes worsen dehydration due to their high sugar content, which draws water from your cells and causes increased urination. It's a common mistake to reach for any Lucozade when you're dehydrated, but the best choice depends heavily on the cause and severity of your fluid loss.

Quick Summary

The best Lucozade for dehydration depends on the situation, as variants differ in sugar and electrolytes. Lucozade Sport is for exercise, FitWater for general hydration, while Energy is unsuitable due to high sugar.

Key Points

Lucozade Sport for Exercise: An isotonic drink best for rehydration during or after intense, prolonged exercise due to its balanced carbohydrates and electrolytes.
Lucozade FitWater for General Hydration: A zero-sugar, zero-calorie water charged with four key electrolytes, making it suitable for mild dehydration or lighter physical activity.
Lucozade Energy is Unsuitable for Dehydration: Contains a very high sugar content that can exacerbate dehydration by drawing water from cells and should be avoided, especially during illness.
Oral Rehydration Solutions are Superior for Illness: For dehydration caused by vomiting or diarrhoea, medically formulated oral rehydration solutions (ORS) like Dioralyte are the most effective treatment.
Consider the Cause: The best Lucozade for dehydration depends on the situation—exercise requires energy and electrolytes, while illness demands a low-sugar, balanced ORS.
Alternatives to Lucozade: For most everyday hydration, plain water is the best choice, offering hydration without added sugar or calories.

The Different Types of Dehydration

Dehydration occurs when your body loses more fluid than it takes in, disrupting electrolyte balance. The cause of dehydration dictates the best rehydration strategy. Dehydration from intense exercise requires different fluid replacement than that caused by illness.

Lucozade Sport: The Isotonic Choice for Exercise

Lucozade Sport is an isotonic sports drink designed for prolonged endurance exercise over 60 minutes. Isotonic drinks aid rapid absorption of fluid and energy due to their similar concentration of carbohydrates and electrolytes to blood. It contains carbohydrates and electrolytes like sodium to enhance fluid absorption and replenish losses from sweat. The glucose provides energy during extended activity. It is intended for exercise-related dehydration, not general or illness-related fluid loss.

Lucozade FitWater: Electrolytes Without the Sugar

Lucozade FitWater is a functional water with electrolytes for low-calorie rehydration. It contains purified spring water with magnesium, calcium, sodium, and chloride. FitWater is sugar-free and zero-calorie, suitable for casual exercise or daily hydration. Magnesium helps maintain electrolyte balance and reduces tiredness. It is a good choice for mild sweating or maintaining hydration.

Lucozade Energy: High Sugar, Not for Dehydration

Despite its historical use as a tonic, Lucozade Energy is not recommended for rehydration, particularly during illness. Its high sugar content can worsen dehydration by drawing water from cells, especially with symptoms like diarrhoea or vomiting. Medical authorities no longer recommend high-sugar drinks like Lucozade for rehydration during illness; oral rehydration solutions (ORS) are preferred. Some Lucozade Energy variants also contain caffeine, which can increase fluid loss.

Optimal Rehydration: Alternatives to Consider

For rehydration, especially during illness, alternatives to Lucozade Energy are more effective. The WHO provides guidelines for effective oral rehydration solutions.

Oral Rehydration Solutions (ORS): Products like Dioralyte offer the correct balance of salts and glucose for rapid fluid and electrolyte replacement. ORS is the standard for severe dehydration. Research shows quicker water absorption from Dioralyte compared to Lucozade.
Homemade Solutions: An affordable homemade rehydration solution can be made with a specific ratio of sugar, salt, and water. See this resource for details.
Plain Water: For mild dehydration not caused by intense exercise or illness, plain water is often the best calorie-free, zero-sugar option for daily hydration.

Lucozade Variants for Rehydration: A Side-by-Side Comparison


Variant	Intended Purpose	Electrolytes	Carbohydrates	Rehydration Suitability
Lucozade Sport	Prolonged, intense exercise (>60 mins)	Yes (Sodium)	Yes (6-8% solution)	Best for exercise-induced dehydration.
Lucozade FitWater	General hydration and light exercise	Yes (Sodium, Magnesium, Calcium, Chloride)	No (zero sugar/calories)	Good for mild, everyday hydration and lighter activity.
Lucozade Energy	Quick energy boost	Minimal, insufficient for rehydration	Very high sugar content	Poor for rehydration, especially during illness. Can worsen symptoms.

The Bottom Line on Lucozade for Dehydration

Choosing the right rehydration method depends on the cause of dehydration. Lucozade Sport is best for dehydration from prolonged, strenuous exercise due to its electrolyte and carbohydrate balance. FitWater is a good, low-sugar option for mild dehydration or light activity. However, Lucozade Energy is unsuitable for dehydration, particularly from illness, as its high sugar content can be detrimental. For illness-related dehydration, an Oral Rehydration Solution (ORS) is the recommended treatment. Always consider the specific situation to select the most effective rehydration method, remembering that plain water remains excellent for basic hydration.

Frequently Asked Questions

No. The high sugar content in Lucozade Original (now Energy) can draw water out of your cells and worsen dehydration symptoms, especially if you are unwell with vomiting or diarrhoea. It is not an effective rehydration treatment.

You should choose Lucozade Sport if you are experiencing dehydration from prolonged, strenuous exercise lasting over 60 minutes. Its isotonic formula helps replace the carbohydrates and electrolytes lost through sweat, aiding performance and recovery.

Yes, for lighter workouts or general hydration, Lucozade FitWater is a good option. It provides key electrolytes without the sugar and calories found in sports drinks, helping you replenish what you lose in sweat.

For illness, the best alternative is an Oral Rehydration Solution (ORS), such as Dioralyte. These products are medically formulated with the optimal balance of salts and glucose to treat severe fluid loss effectively.

For intense, long-duration exercise where you lose significant electrolytes and energy, Lucozade Sport is more beneficial than plain water. For everyday hydration or mild activity, water is sufficient and the healthiest choice.

An isotonic drink, like Lucozade Sport, has a concentration of sugars and salts similar to that of the human body, allowing for rapid absorption. A hypertonic drink has a higher concentration, causing slower absorption and is not ideal for rapid rehydration.

High sugar levels in the bloodstream force your body to pull water from your cells to dilute it. This can increase urination and ultimately worsen the effects of dehydration, creating a vicious cycle.