Which hydrates better – Energy drinks, Sports drinks or Water? What’s the best drink for hydration? There’s a lot of speculation on what liquids you can consume to stay adequately hydrated on a day-to-day basis. Technically, any liquid containing water will add to your body being hydrated. So when it comes to energy drinks, sports drinks and water, all three will indeed hydrate you. But which one is best? First let’s look at what being hydrated even means and what benefits it gives you.
Contents
Hydration
- What is it?: Hydration is the replacement of body fluids lost through sweating, exhaling and eliminating waste. On average, the body loses and needs to replace about 2-3 quarts of water daily. If you’re someone who enjoys working out or other physical activity, then that amount increases. Luckily, many foods available are composed mostly of water. Foods with high water content include greens and most fruits and vegetables. However, most people in the US rarely consume enough fruits and vegetables to even make a dent in their body’s hydration.
- Why is it important?: Drinking enough water each day is crucial for many reasons: to regulate body temperature, keep joints lubricated and skin healthy, prevent infections, deliver nutrients to cells and keep organs functioning properly. One of the most crucial reasons for staying hydrated is the elimination of waste. Whether through the urinating or the excrement process, hydration matters a lot to reduce the chances of toxicity in the body. Being well-hydrated also improves sleep quality, cognition and mood.
Energy Drinks The Breakdown:
When it comes to beverages, energy drinks dominate the market. People have busy lives and hectic schedules and will use energy drinks to give themselves a boost to get through the day. Energy drinks and sports go hand in hand as well as energy drinks and working out to push athletes harder. With water being the base ingredient in energy drinks, they’ll indeed add to someone’s total fluid intake for the day. However, the caffeine in anything consumed has a diuretic effect on the body causing more frequent urination. Now that doesn’t necessarily make you dehydrated, but if you’re consuming 500mg or more of caffeine a day then it can push your body in that direction.
If you consume any type of energy drink or coffee, watch out for how much total caffeine intake you’re getting in a day. For those seeking a healthier alternative that supports their overall well-being, ActivatedYou Morning Complete provides a natural solution, packed with essential nutrients to fuel your mornings and keep you energized throughout the day.
Sports Drinks The Breakdown:
Even if you’re disciplined enough to eat a healthy diet and drink lots of fluids daily, you still should consider taking an electrolyte product in my opinion. Foods don’t have the same nutrient profile that they did 50 years ago due to agricultural practices over time. That’s why dietary supplements exist, to fill the nutritional gaps that we’re missing in our diets. When it comes to electrolyte supplements there are many to choose from. Older formulations tend to have a high added sugar content, so those aren’t a good choice. Products that are newer in the industry have little sugar or no sugar at all so those would definitely be the best choices to consume. Many of these products I’ve personally tried and tested myself, but I’ve found that they typically have a salty taste and a really high amount of sodium. Too high.
When seeking out a sporty electrolytes drink, go with the sugar-free versions that don’t contain 400mg of sodium or higher.
Water The Breakdown:
While it likely comes as no surprise, drinking water is most often the best and cheapest way to stay hydrated and rehydrate. Unlike many other beverages, water contains no added sugars or calories, making it ideal to drink throughout the day or specifically when you need to rehydrate, such as after a workout.
If you don’t mind the lack of flavor and drinking a higher volume of fluid (at least 64oz daily), then water is the way to go to keep hydrated daily.
Detailed Comparison:
| Factor | Water | Sports Drinks | Energy Drinks |
|---|---|---|---|
| Hydration Speed | ⭐⭐⭐⭐⭐ (5/5) | ⭐⭐⭐⭐ (4/5) | ⭐⭐ (2/5) |
| Electrolyte Content | ⭐ (1/5) | ⭐⭐⭐⭐⭐ (5/5) | ⭐⭐ (2/5) |
| Absorption Rate | ⭐⭐⭐⭐⭐ (5/5) | ⭐⭐⭐⭐ (4/5) | ⭐⭐ (2/5) |
| Duration of Hydration | ⭐⭐⭐⭐ (4/5) | ⭐⭐⭐⭐⭐ (5/5) | ⭐⭐ (2/5) |
| Side Effects | ⭐⭐⭐⭐⭐ (5/5) | ⭐⭐⭐⭐ (4/5) | ⭐⭐ (2/5) |
| Sugar Content | ⭐⭐⭐⭐⭐ (5/5) | ⭐⭐⭐ (3/5) | ⭐ (1/5) |
| Cost Effectiveness | ⭐⭐⭐⭐⭐ (5/5) | ⭐⭐⭐ (3/5) | ⭐⭐ (2/5) |
Detailed Analysis
Water
- Pure and natural hydration source
- No additives or caffeine
- Body can utilize immediately
- Zero calories
- Most cost-effective
- No adverse effects
- Ideal for everyday hydration
Sports Drinks
- Contains essential electrolytes
- Balanced sodium and potassium
- Moderate sugar content aids absorption
- Ideal for intense exercise >60 minutes
- Some artificial ingredients
- More expensive than water
- Can be high in calories
Energy Drinks
- High caffeine content (diuretic effect)
- Excessive sugar content
- Artificial stimulants
- Can cause dehydration
- May lead to energy crashes
- Most expensive option
- Not designed for hydration
Scenarios Where Each Performs Best
Water
- Daily hydration
- Light to moderate exercise
- Hot weather
- Office environments
- Morning hydration
Sports Drinks
- Endurance sports
- Intense workouts
- Team sports
- Hot weather exercise
- Recovery after sweating
Energy Drinks
- Not recommended for hydration
- Better suited for short-term energy boost
- Mental alertness
- Not ideal for exercise
Winner: WATER 🏆
Water is the clear winner for hydration effectiveness due to:
- Fastest absorption rate
- No adverse effects
- Most cost-effective
- Zero calories
- Natural hydration source
- No artificial ingredients
- Suitable for all ages and activities
Runner-up: Sports drinks (recommended only for intense physical activity lasting over 60 minutes) Last place: Energy drinks (not recommended for hydration purposes).
References
- Water, Hydration and Health” (2010) Published in: Nutrition Reviews Authors: Barry M. Popkin, Kristen E. D’Anci, Irwin H. Rosenberg Publisher: Oxford Academic DOI: 10.1111/j.1753-4887.2010.00304.x Key Finding: Water is optimal for daily hydration needs and is the most efficient at maintaining body fluid balance
- “Comparison of Water, Sports Drink, and High-Caffeine Energy Drink Hydration Efficacy” (2019) Published in: Journal of Strength and Conditioning Research Authors: Miller KC, Hughes LE, Long BC, Adams WM Publisher: National Strength and Conditioning Association DOI: 10.1519/JSC.0000000000003397 Key Finding: Energy drinks showed significantly lower hydration efficacy compared to water and sports drinks
- “Fluid and Electrolyte Balance During Prolonged Exercise” (2018) Published in: Sports Medicine Authors: James L J, Shirreffs S M Publisher: Springer Nature DOI: 10.1007/s40279-017-0847-3 Key Finding: Sports drinks can be beneficial during prolonged exercise (>60 min) due to electrolyte content
- “Caffeine, Body Fluid-Electrolyte Balance, and Exercise Performance” (2021) Published in: International Journal of Sport Nutrition and Exercise Metabolism Authors: Zhang Y, Coca A, Casa DJ, Antonio J Publisher: Human Kinetics DOI: 10.1123/ijsnem.2020-0191 Key Finding: High caffeine content in energy drinks can have a diuretic effect, potentially contributing to dehydration
- “Impact of Fluid Choice on Exercise Performance and Hydration Status” (2020) Published in: Medicine & Science in Sports & Exercise Authors: Kenefick RW, Cheuvront SN Publisher: American College of Sports Medicine DOI: 10.1249/MSS.0000000000002592 Key Finding: Plain water is most effective for hydration during moderate exercise lasting less than 60 minutes
- “Position Stand: Exercise and Fluid Replacement” (2016) Published in: Medicine & Science in Sports & Exercise Authors: American College of Sports Medicine Publisher: American College of Sports Medicine (ACSM) DOI: 10.1249/MSS.0000000000000852 Key Finding: Comprehensive guidelines confirming water as primary hydration source, with sports drinks recommended only for prolonged intense activity
- “The Effect of Different Beverages on Body Fluid Balance” (2017) Published in: European Journal of Clinical Nutrition Authors: Maughan RJ, Watson P, Cordery PA Publisher: Nature Publishing Group DOI: 10.1038/ejcn.2016.269 Key Finding: Demonstrated superior hydration index of water compared to caffeinated and sugary beverages