For Students
Sports drinks vs. water: when you actually need electrolytes
Sports drink marketing implies you need electrolytes for any workout. For most people, most of the time, that's not true.
When water is enough
For moderate exercise under about an hour, plain water is sufficient for the vast majority of people — you simply haven't sweated out enough sodium or burned through enough glycogen for a carbohydrate-electrolyte drink to meaningfully help, according to American College of Sports Medicine hydration guidance.[12]
When you actually need electrolytes
Past about 60-90 minutes of continuous exercise, ACSM guidance recommends 30-60g of carbohydrate per hour to maintain performance, delivered via a 6-8% carbohydrate-electrolyte drink taken in small amounts every 10-20 minutes. Sodium becomes especially important once exercise stretches past 2-3 hours or involves heavy sweating in heat, since sodium helps your body actually absorb and retain the fluid you're drinking rather than just passing through.[12]
| Situation | What to drink |
|---|---|
| Under 60 minutes, moderate effort | Plain water |
| 60-90+ minutes, or heavy sweat/heat | Carb-electrolyte sports drink, small sips every 10-20 min |
| 2-3+ hours (endurance events) | Higher-sodium endurance drink |