How Healthy Are Sports Drinks?

Modified March 10, 2026

“Healthy” is a relative term in the world of marketing. There isn’t much regulation on the use of that word, so products marked as “healthy” actually might not be as good for you as you think. Sports drinks and supplemented water products are fine examples. The appeal of sports drinks is mostly flavor, not the additives or the promise of good health. Manufacturers dress these drinks up to make you feel good about your choice, but what is the truth?

Sports Drinks Contain Huge Amounts of Sugar

The majority of these drinks contain lots of sugar. That is why you feel energized after drinking one. In addition, many add what they refer to as electrolytes or vitamins and minerals. That usually amounts to salt and potassium. They may benefit a professional athlete training for eight hours a day in 90-degree heat, but the average exerciser doesn’t need more salt in their life.

Many brands of sports beverages or enhanced waters contain upwards of 30 grams of sugar, or close to an entire day’s recommended allowance! The recommended daily amount of sugar is 25 grams for women and 37.5 grams for men.

While the exact recipe varies by product, the one thing they almost always add to your day is calories. The average sports drink has about 50 calories with three teaspoons of sugar per cup and some go as high as 150 calories and 10 teaspoons of sugar, according to Harvard Medical School.

Just a single sports drink could tip you over your recommended daily allowance of sugar. Why is the daily allowance important? Consuming too much added sugar is associated with higher risk for obesity, type 2 diabetes, cardiovascular disease and other health problems. Eliminating sports drinks from your diet is a step in the right direction to minimize these risks.

Sports Beverages Add Excess Calories to Your Diet

In addition to being high in sugar, sports beverages often add excess calories to your diet. Many people think about meals and snacking when trying to lose weight, but they often forget about the calories in the beverages they drink. A common brand of vitamin-enhanced water contains 120 calories per serving, which can quickly add up. Check labels before purchasing sports beverages to make sure they do not add too many calories and contribute to weight gain.

Plain Old Water is Just as Good at Hydrating Your Body

Many people who choose enhanced waters or sports drinks do so because of brands’ claims that these beverages are even better at hydrating your body than regular water, Sports drinks contain electrolytes, a type of charged ion that helps regulate your hydration levels. While electrolytes are certainly important, most of us are not at risk of developing an electrolyte imbalance on a daily basis. The foods we eat provide us with plenty of electrolytes, so sticking to plain water is often a smarter choice. Note: the exception to this rule is if you engage in vigorous intensity physical activity for 30 minutes or longer. Then, it is a smart idea to drink a beverage that contains electrolytes to replenish your body. Following up with regular water will help ensure you get all the hydration you need.

Let thirst be your guide when you exercise. If you find you get thirsty while exercising, increase the amount of water you are drinking before and during the workout. If you make it through your regular fitness program without getting thirsty, you are drinking just the right amount.

If your problem is endurance or energy slumps, then make some changes to your diet. Increase the fiber-rich carbs like fruits and vegetables and add whole-grains and lean proteins to each meal. Instead of three big meals a day, switch to five small ones evenly spaced out to keep your energy up. You’ll get more benefit from a palm-sized portion of walnuts before your workout than any sports drink.

If you’re looking for a physical to help, check in on your wellness or clear you for participating in school sports, visit us at a nearby CareSpot location. Our team provides healthcare on your schedule.