You may be wondering what the difference is between these two types of drinks and when to use them. Here’s a short guide to help you tell them apart.
In short
- Electrolyte drink: minerals (sodium, potassium, magnesium…) without sugar, to replace what’s lost through sweat.
- Sports drink: electrolytes AND carbohydrates for energy during exercise lasting more than an hour.
- Less than an hour of exercise: water is enough in most cases.
- With an electrolyte drink, add carbohydrates as needed: maple syrup, juice, or snacks.
Electrolyte drinks (like Zenit)
Electrolyte drinks are formulated to replace electrolytes lost during intense physical activity or heavy sweating.
They generally contain minerals such as sodium, potassium, magnesium, and zinc, which help maintain your body’s fluid balance. Zenit electrolytes also contain natural beetroot extract.
Electrolyte drinks are ideal for prolonged or intense activities involving heavy sweating: running, cycling, gym workouts, hot and humid days.
They don’t provide carbohydrates. So if your workout lasts more than an hour, you’ll need to eat carbohydrates or add them to your water bottle (sugar, maple syrup, honey, juice…).
Sports drinks (like regular Gatorade)
Sports drinks provide both carbohydrates and electrolytes to give you energy and keep you hydrated during exercise lasting more than an hour.
They generally contain about 6 to 8% simple carbohydrates (about 6 to 8 g per 100 ml), such as glucose and sucrose, as well as sodium.
They’re recommended for high-intensity or long-duration activities when you need energy: distance running, long bike rides, tournaments…
Which one should you choose?
| Situation | Best choice |
|---|---|
| Under 1 hour, normal sweating | Water |
| Hot weather, heavy sweating, little need for energy | Electrolyte drink |
| More than 1 hour of sustained exercise | Sports drink, or electrolytes + carbohydrates (drink or snacks) |
My personal opinion: I like getting my carbohydrates from food to avoid having too much during hot weather, when I drink a lot. This way, I can better manage my needs. And I don't always need carbohydrates when I exercise on hot, humid days.
Frequently asked questions
Do electrolytes give you energy?
No, electrolytes alone don't provide energy because they don't contain carbohydrates. For energy, add maple syrup or juice, or have a snack.
When should you take electrolytes?
During or after more than an hour of exercise, in hot weather, or if you sweat a lot.
Can you make your own sports drink?
Yes: mix 1 serving of electrolytes with 1/2 bottle of water and 1/2 bottle of juice, or add maple syrup to your electrolyte water.
Danielle Dubois, Dt.P., nutritionist
Member of the Ordre des diététistes-nutritionnistes du Québec
Founder of Zenit Nutrition
References
- Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Med Sci Sports Exerc. 2016;48(3):543-568. PMID: 26891166
- American College of Sports Medicine; Sawka MN, Burke LM, Eichner ER, et al. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. 2007;39(2):377-390. PMID: 17277604
- Côté S, Grand P. Knowing What to Eat: Sports Nutrition. Modus Vivendi, revised edition, 2015.
- Dietitians of Canada. Sports Nutrition Training.