Ryan Hudson is a contributing writer and avid runner who works as a social media manager in Washington, DC. If he's not tweeting, that probably means Ryan is either training for a triathlon or eating a PB&J.
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[caption id="attachment_202360" align="alignnone" width="625"] Image via Gatorade
Gatorade Endurance
Per serving (12 fl oz): 80 cals, 300mg Sodium, 140mg Potassium, 12g Carbs, 21g Sugars
The souped-up version of Gatorade -- it has nearly double the sodium and triple the potassium (though still the same amount of sugar) -- is a sports drink for runners who need hydration and electrolytes over prolonged training. A favorite of Shalane Flannagan, this product for long-distance athletes features 21g of carbs (per 1 ½ tbsp.) and 80 calories.
Per serving (3.2 tbsp; 1 scoop): 100 cals, 40mg sodium, 25mg Potassium, 27g Carbs, 2g Sugars
Hammer Nutrition’s high-energy electrolyte sports drink avoids the sugars typically found in similar drinks and instead uses a complex carbohydrate formula, providing more calories and a consistent level of energy. HEED sets itself apart from its competitors by maintaining blood glucose levels and helping to buffer lactic acid.
Per serving (1 tablet, for 16 fl oz): 8 cals, 360mg Sodium, 50mg Potassium, 1g Carbs, No sugar
Fewer calories and carbs than most electrolyte drinks -- a lot fewer, in fact -- Nuun delivers “nothing that you don’t need,” while still including plenty of sodium and potassium. Plus, delicious options, like Strawberry Lemonade and Kona Cola, which has an added 40 mg. of caffeine.
Coconut Water
Per serving (11.2 fl oz): 60 cals, 90mg Sodium, 660mg Potassium, 15g Carbs, 12g Sugar
Coconut water -- such as Zico or Vita Coco -- can be a great alternative to some of the more processed and artificial sports drinks. "When I ran Badwater last summer–135 miles across Death Valley–I consumed nine gallons of liquid," says ultramarathon legend Dean Karnazes. "That much sports drink can give me GI distress. I've never worried about that with coconut water." Think of it as a natural sports drink for electrolytes, sodium and potassium (one bottle has as much as a banana), but don’t rely on it for much else -- an 11.2 ounce bottle of Zico Coconut Water has just 60 calories and 15 grams of carbs.
PowerBar Perform Sports Drink Mix
Per serving (18g of powder for 8 fl oz): 70 cals, 190mg Sodium, 10mg Potassium, 17g Carbs, 10g Sugar
Considering it’s the official drink served at aid stations during Ironman triathlons, it’s not surprising that PowerBar Perform Sports Drink Mix is one of the more-carb heavy options on this list -- a whopping 25.5 grams per 12 ounces. But when you’re exerting yourself for hours, it might be exactly what you need.
Skratch Lab Exercise Hydration Mix
Per serving (24g of powder for 16 fl oz): 80 cals, 360mg Sodium, 40mg Potassium, 21g Carbs, 20g Sugar
This is the electrolyte drink for the athlete who wants something that is all natural (or those who just can’t stomach -- literally -- the processed options). Skratch is “flavored with only real fruit” and has no preservatives -- they promise a drink that “won’t upset your stomach.” Additionally, Skratch offers three other mixes, all of varying strengths: Daily Electrolyte Mix, Rescue Hydration Mix and Hyper Hydration Mix.
Per serving (1 scoop, 11g): 35 Cals, 180mg Sodium, 60mg Potassium, 9g Carbs, 9g Sugar
Created by a doctor of exercise physiology and sports nutrition, Osmo is one of the newer drink options. It boasts an “osmolarity close to that of blood,” meaning that it can be absorbed by your body quickly (Gatorade has an osmolarity 25 percent greater than blood’s; Skratch Lab’s Exercise Hydration Mix has ah an osmolarity less than half a typical sports drink). Interestingly, Osmo offers different drink mixes for men and women, citing hydration for different physiological needs.
SOS Rehydrate
Per serving (9.6g of powder for 16.9 fl oz): 25 Cals, 660mg Sodium, 390mg Potassium, 7g Carbs, 5g Sugar
SOS Rehydrate is a sports drink on steroids (not literally): six times more electrolytes than an average drink and three times as much sodium and six times as much potassium as Gatorade. But it still manages to contain a very low number of calories and carbs, meaning it might be the solution for runners who suffer from GI distress caused by attempted digestion during long workouts.
Per serving (12 fl oz): 80 Cals, 160mg Sodium, 45mg Potassium, 21g Carbs, 21g Sugar
The original, and still probably the most popular sports drink on the market. With 40 years of fueling athletes in seemingly every sport, it’s tried and true (and easily found at just about every gas station and convenience store, an underrated factor when on a long run).
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