How healthy is sports drink?
Is sports drink healthy? Only useful during long, hard exercise. Sports drink scores 1/100 on the HowHealthyIs Score: 100 g provides 32 kcal. Sports drinks are water with sugar and a little sodium and potassium, designed to replace fluid and fuel during long, hard exercise. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Sports drink ranks higher than 1% of them.
Counts in favor (% daily value per 100 kcal)
- Iron2%
- Potassium1%
- Calcium0%
- Protein0%
- Fiber0%
- Vitamin A0%
- Vitamin C0%
- Vitamin E0%
- Magnesium0%
Counts against
- Saturated fat0%
- Added sugars38%
- Sodium6%
Raw NRF9.3: 3 minus 44 = -41. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in sports drink?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 32 kcal | 192 kcal | |
| Protein | 0 g | 0 g | 0% |
| Carbohydrates | 7.8 g | 47 g | 17% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 6.1 g | 37 g | |
| Added sugars | 6.1 g | 37 g | 73% |
| Fat | <0.1 g | 0.3 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Omega-3 fats | 0 g | 0 g | |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0 mg | 0 mg | 0% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Vitamin B12 | 0.9 µg | 5.5 µg | 228% |
| Folate | 0 µg | 0 µg | 0% |
| Minerals | |||
| Calcium | 1 mg | 6 mg | 0% |
| Iron | <0.1 mg | 0.5 mg | 3% |
| Potassium | 18 mg | 108 mg | 2% |
| Magnesium | 0 mg | 0 mg | 0% |
| Zinc | <0.1 mg | <0.1 mg | 1% |
| Sodium | 42 mg | 252 mg | 11% |
Source: USDA FoodData Central, "Beverages, COCA-COLA, POWERADE, lemon-lime flavored, ready-to-drink" (FDC 175108). Values rounded.
Why is sports drink good for you?
- 5.5 µg vitamin B12 in 1 bottle (20 oz / 590 ml), 228% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
Good ways to use it
- Long endurance sessions or hot-weather sport
- Diluting with water if you use them
What should you watch out for?
- For everyday drinking or short workouts they are simply a sugary drink; water is enough for most exercise under about an hour.
What can you eat instead of sports drink?
Foods you can use the same way with a higher HowHealthyIs Score.