Water makes up 50-60% of your body weight and aids many of the body's processes including sweating to stabilize your body temperature. I always take a water bottle with me so that I can top up my hydration level as and when I need. 

As you sweat, you lose electrolytes ( essential minerals stored in the body, such as sodium, potassium, and zinc).

There are three kinds of sports drink design to help you rehydrate during and after exercise

What should you look for ? Drinks you have while you are training are split into two types:

  1. Energy drinks - designed to replace calories efficiently and keep you hydrated.
  2. Hydration drinks - designed to replace fluids and minerals without energy boots.

There are three kinds of sports drink design to help you rehydrate during and after exercise:

  • HYPOTONIC - in hot weather and when you are sweating a lot. Can be drunk brfore, during and after a workout
  • ISOTONIC - during a workout or run. These drinks contain the same proportion of salt and water as your body's natural fluid balance, helping to maintain your carbohydrate-electrolyte balance during exercise.
  • HYPERTONIC - after exercise. These drinks are very high in carbohydrates. Provides the muscle with fuel .

The sports drinks industry has transformed from a hanful of sachets and tubs.


Type: Hydration tabs, Carbs: 0.5g, Sodium: 0.63g, Sugars: 0.1g

PowerBar's tabs throw in a quinet of electrolytes to the standard effervescent mix - sodium, potassium, chloride, calcium, and magnesium. Concentration and relatively low, which means there's little danger of nausea if your stomach is already feeling delicate, making them well suited to longer, lower - intensity rides or workout. The fizzing tabs mix quickly and stay mixed, so you don't need to worry about shaking your bottle or supping slidge. For an extra boots, the new pink grapefruit and lemon tonic boots flavour also contain 75 mg of caffeine per tab.


Type: Hydration tabs, Carbs: 0.43g, Sodium: 0.9g, Sugar: 0.1g

Nuun was the first company to create effervescent tablets that mixed into minimal carbohydrate drink - and its tabs are a great light - use option if you are fussy about flavours. No fewer tahn 11 flavours are available and though a few testers complained some had a slightly tart, chalky taste. The lack of sweetness was welcome when sweating buckets on a turbo, and the sodium levels are the lowest on test too. This helps keep stomach happy on longer rides and makes it ideal for low - intensity riding or if you don't tend to sweat much. 


Type: Hydration, Carbs: 36g, Sodium: 0.2g, Sugar: 7g

Since In Sport suggests mixing a large 50g serving its Go Electrolyte mix per 500ml drink, which contains a whopping 36g carbohydrates. That'll take a fair while for your body absorb - even with 2:1 glucose to fructose ratio to help sped things up. The very strong natural flavours and artificial sweeteners worked fine off the bike, but were too much for some tester when really working hard. The obvious solution to both problemas is to dilute it more, which also makes it more economical, though it does also reduce the already low electrolyte levels.

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Type: Energy, Carbs: 44g, Sodium: 0,24g, Sugars: 18g

High 5 has been an athletes mainstay for years products like this well - priced, high - payload drink are why. A full 44g of carb per 500 ml makes it the most energy - rich drink here, but starchy maltodextrin carbs are combined with a fructose chaser designed to increase energy absorption rates and tolerance. You will still need to be careful to not drink yourself thirsty, but you will be getting maximum fuel reloading and calories for your money. Natural flavourings are subtle and palatable and it mixes well. The only electrolytes are sodium and potassium but they're enough for most situations.