Do You Really Need Sports Drinks?
The Truth About Hydration, Electrolytes & Better Alternatives
Are sports drinks necessary — or are you just drinking sugar?
Sports drinks, electrolyte powders and hydration sachets are everywhere. But when it comes to hydration, performance and health, most people are getting it wrong.
Do you actually need sports drinks — or is there a better way to hydrate?
Do You Need Sports Drinks for Exercise?
Short answer: No — not for most people
For:
Short workouts (<60 minutes)
Low to moderate intensity exercise
Everyday movement
Water is usually enough
Sports drinks were originally designed for:
Endurance athletes
Long-duration exercise (90+ minutes)
High sweat loss environments
What Do Sports Drinks Actually Do?
Sports drinks are formulated to:
Replace fluids (hydration)
Replace electrolytes (mainly sodium)
Provide quick carbohydrates (energy)
But here’s the issue:
Most people using them don’t actually need the sugar or additives
What Electrolytes Do You Lose When You Sweat?
Sweat contains:
Sodium (primary electrolyte lost)
Potassium
Small amounts of magnesium
Sodium is the key electrolyte — not sugar
Isotonic vs Hypotonic vs Hypertonic Drinks Explained
Understanding this is key if you want to optimise hydration properly.
Hypotonic Drinks (Best for Hydration)
Lower concentration than body fluids
Fast absorption
Best for rehydration
Ideal for:
Daily hydration
Light exercise
Examples:
Water
Light electrolyte drinks
Isotonic Drinks (Hydration + Energy)
Similar concentration to body fluids
Rehydrate + provide energy
Ideal for:
Moderate to long workouts
Example:
DIY electrolyte drink (see below)
Hypertonic Drinks (High Sugar, Slow Absorption)
Higher concentration than body fluids
Slower absorption
High carbohydrate content
Best for:
Endurance recovery
Example:
Most commercial sports drinks
When Do You Actually Need Electrolytes?
You may benefit from electrolyte support if:
Training 90+ minutes
Exercising in heat
Sweating heavily
Experiencing:
Fatigue
Dizziness
Muscle cramps
Best Alternative to Sports Drinks (Simple & Natural)
Instead of ultra-processed sports drinks. Make your own natural electrolyte drink
DIY Electrolyte Drink Recipe (FIT Approved)
50% fruit juice
50% water
Pinch of Baja Gold, Celtic Sea Salt or Himalayan salt
Why this works:
Fruit juice → natural carbs + potassium
Water → hydration
Salt → sodium replacement
You get:
Hydration
Electrolytes
Energy
Without:
Artificial sweeteners
Additives
Excess sugar
Best Electrolyte Drink (Clean Option)
If you want a ready-made option:
👉 Ancient + Brave True Hydration
Why it’s better:
Clean ingredients
No unnecessary fillers
Supports hydration without overload
Are Mineral Salts Better Than Table Salt?
Salts like:
Baja Gold
Celtic Sea Salt
Himalayan Pink Salt
Contain trace minerals and are less processed
However:
They won’t significantly impact electrolyte balance or blood pressure alone
Signs of Electrolyte Imbalance
Headaches
Muscle cramps
Fatigue
Brain fog
Dizziness
If these are ongoing, hydration alone may not be the issue
Why You Might Still Feel Dehydrated
Persistent symptoms may be linked to:
Blood sugar imbalance
Chronic stress (cortisol)
Thyroid dysfunction
Nutrient deficiencies
Testing for Electrolyte Imbalance & Fatigue
Instead of guessing, you can assess the root cause.
At FIT, we look at:
Nutrient status
Blood sugar regulation
Thyroid health
Inflammation markers
Underlying drivers of fatigue
Hydration & Blood Pressure: The Salt Balance Matters
Too much sodium without potassium balance can contribute to high blood pressure.
Read more: High Blood Pressure: The Simple Salt Swap That Can Help Lower Blood Pressure Naturally
The FIT Takeaway
You don’t need sports drinks for most workouts. You do need to understand your hydration needs
Simple Hydration Rules
Daily life → water
Exercise → add electrolytes if needed
Long sessions → add carbohydrates strategically
Ready to Optimise Your Health?
If you’re struggling with:
Low energy
Poor recovery
Hydration issues
It’s time to stop guessing
If anything in this article sounds familiar, your body may be trying to tell you something. The good news is, you don't have to figure it out alone.
Take the free Find Your FIT Quiz to discover which test or programme suits your symptoms, or book a free 15-minute Personalised FIT Health Review with Becki for a direct, no-obligation conversation about where to start.
About Becki Hawkins
Becki Hawkins, BSc (Hons), mBANT, CNHC, is the founder of FIT Nutrition & Testing Clinic and a Registered Nutritional Therapist with over 20 years of experience. She specialises in evidence-based personalised nutrition and functional testing, helping clients uncover the root causes of digestive issues, hormonal imbalances, and unexplained symptoms. Becki combines clinical expertise with culinary creativity, translating complex test results into practical, delicious nutrition plans that work in real life. Her approach is simple: test, don't guess. Because guessing doesn't heal. Knowing does.