Compare hydration and sports drinks on electrolytes (especially sodium) per serving, carbohydrate and sugar, calories and cost per serving, whether it's a can, an effervescent tablet or a powder stick. For most everyday activity, water does the job; these products are for longer, sweatier sessions and convenience.
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Do you need a hydration drink?
Often not: the NHS says water is the best way to replace fluids lost through sweating, and suggests 6 to 8 cups or glasses of fluid a day as a guide, more if you're active for long periods or in the heat. Pale yellow urine is a good sign you're drinking enough.
The British Dietetic Association says to start exercise well hydrated and "just stay ahead of thirst", and that "if exercising hard for longer than an hour, carbohydrate intake during exercise can enhance performance". Being sick or having diarrhoea is different: the NHS advises oral rehydration solutions recommended by a pharmacist, not sports drinks.
What's the difference between electrolyte and sports drinks?
Electrolyte drinks, tablets and sticks mainly provide sodium and other minerals with little or no sugar; sports drinks also contain carbohydrate (sugars). Check the sodium and carbohydrate per serving on the label.
The authorised claim that "carbohydrate-electrolyte solutions contribute to the maintenance of endurance performance during prolonged endurance exercise" applies only to drinks with 80 to 350 kcal per litre from carbohydrate (at least 75% of it from carbohydrates that raise blood sugar quickly), 460 to 1,150mg of sodium per litre and a set concentration (osmolality). Many low-sugar electrolyte products don't meet those conditions, so we don't apply that claim to them.
How do you compare value?
Compare the cost per serving at the strength you'll actually drink, and the sodium you get in it.
How to compare value (example figures, not real products): a £1.50 can is £1.50 a serving. A £6 tube of 20 effervescent tablets is 30p a serving. A £15 tub of powder with 30 servings is 50p a serving. Then check the sodium per serving, since cheaper per serving doesn't always mean more electrolytes.
We sell the products on this page. That's our commercial interest, and it's why we show the evidence alongside them. This page is general information for adults, not personalised medical advice.
Written by Andy Arshad, SupplementHQ. Last reviewed 11 October 2026.