Electrolytes vs Sports Drinks: Sugar, Sodium and Cost

Electrolytes vs sports drinks comes down to one big difference: a sports drink gives you fluid, salts and sugar for fuel, while an electrolyte powder gives you the salts with little or no sugar. If your session is under an hour, water or an electrolyte drink is usually all you need, and if you train hard for longer than that, the carbs in a sports drink start to earn their place. Below we compare the sodium, potassium, sugar and cost per serve of four electrolyte powders we stock in Australia against a regular 600 mL sports drink.

Electrolyte powders vs a sports drink at a glance

Powder figures are per scoop from each label (one flavour; values vary a little between flavours). Powerade figures are worked out from Coca-Cola Australia's published panel of 5.8 g sugars, 29 mg sodium and 33 mg potassium per 100 mL. Cost per serve is the tub price divided by the serves on the label, at the time of writing.

What is actually different between them?

Sugar and kilojoules

This is the big one. A 600 mL sports drink carries about 35 g of sugar and around 624 kJ. The four powders above sit between 0 and 1 g of sugar and under 90 kJ a serve, because they use sweeteners such as sucralose, stevia or thaumatin. The sugar in a sports drink is not a flaw. It is there on purpose to fuel long, hard exercise. It just is not needed for most gym sessions, and it adds up if you are watching your energy intake.

Sodium

Sodium is the main electrolyte you lose in sweat. Per drink, most of the powders give a little more than the sports drink (150 to 302 mg vs about 174 mg). Per litre, the gap is smaller than most people expect. Mixed as directed, Dr. Hydrate works out at about 360 mg of sodium per litre, close to the sports drink at about 290 mg per litre. R1 Lytes+ mixed in 360 mL works out at about 560 mg per litre. Using less water makes any powder saltier per mouthful.

For context, the Australian Institute of Sport (AIS) says standard sports drinks usually have 10 to 30 mmol/L of sodium, sports electrolyte drinks 30 to 50 mmol/L, and oral rehydration solutions about 50 to 60 mmol/L. So most flavoured electrolyte powders are best thought of as low-sugar hydration drinks rather than high-strength rehydration salts.

Potassium, magnesium and extras

All four powders add potassium, calcium and magnesium, and several add taurine or vitamin C. Ghost Hydration has the most potassium of the four at 375 mg a scoop. These extras are not a reason to pick one product over another on their own. Sodium and fluid matter most for hydration.

How much sodium do you need when you sweat?

The AIS electrolyte fact sheet gives general guidance of 0.5 to 0.7 g of sodium per litre of fluid during exercise. After a session, it suggests drinking about 1.2 to 1.5 times the fluid you lost over the next 2 to 4 hours, with electrolytes, especially sodium. Weighing yourself before and after a long or hot session gives you a rough idea of how much you lose.

More is not always better. The AIS notes that too much salt during exercise can upset your gut, and that drinking far more fluid than you lose is the main cause of low blood sodium (hyponatraemia). Adding electrolytes does not make overdrinking safe. Australian dietary guidelines also advise most people to eat less salt, so a daily electrolyte drink is not needed on rest days unless you sweat a lot at work or in the heat. If you have high blood pressure, heart or kidney problems, or follow a low-salt diet, talk to your GP before using electrolyte products.

When a sports drink makes more sense

• Long, hard sessions. For training or games that run longer than about an hour at high intensity, the AIS says sports drinks support hydration and fuelling and can make the effort feel easier.
• You need fuel as well as fluid. Football, long runs, rides and tournaments burn through carbohydrate. A sports drink tops it up while you drink.
• You have no time to eat. If food is not practical during an event, a drink with carbs does two jobs at once.

The AIS also notes that for exercise under 45 minutes, extra carbohydrate is not needed. Sports drinks can also contribute to dental erosion, so sip from a squeeze bottle and rinse with water afterwards. If you like the idea of fuel plus salts but want to control the dose, you can add a carb powder from our carbohydrate range to an electrolyte drink.

When an electrolyte powder makes more sense

• Gym sessions and classes where you sweat but do not need extra fuel.
• Hot weather and heavy sweating. Summer training in Australia, outdoor jobs, or if you finish sessions with salt marks on your shirt.
• Cutting or watching kilojoules. The AIS points out that sugary drinks can make energy balance harder for people restricting energy.
• Low-carb or fasted training where you want salts without sugar.
• Rehydrating after a big session when a meal is a while away.

Here is how the four powders differ. Dr. Hydrate is one of our best sellers in the last six months. It has 250 mg of sodium and 0.3 g of sugar a serve, and the brand states it is HASTA certified. Switch Nutrition Hydrate has the most sodium per scoop of the four at 302 mg, and the label says to have no more than two serves in 24 hours. The 25 serve tub is $49.95 if you want to try it first. Ghost Hydration has 0 g sugars, the most potassium, and is sweetened with stevia. R1 Lytes+ comes in at about $1.00 a serve in the 40 serve tub, the least of the four at the time of writing, and there is a 10 serve trial tub for $10.00.

Which should you choose?

For a normal one-hour gym session, water is fine for most people. Add an electrolyte powder on hot days, in long sessions, or if you are a heavy sweater. For endurance training, team sport and events longer than an hour, a sports drink, or an electrolyte drink plus carbs, makes more sense because you need fuel as well as fluid.

Our pick: Dr. Hydrate for most people who want a low-sugar, tasty everyday option, Switch Nutrition Hydrate if you sweat heavily and want more sodium per scoop, and R1 Lytes+ if cost per serve matters most. Compare more options in our best electrolytes in Australia guide or browse the full hydration and electrolytes range. For more on training in the heat, read our summer hydration guide, and if you run, see our supplements for runners guide.

How our price compares

Here is what the same products cost at other Australian supplement stores, so you can check the difference yourself.

Supps247 prices come from our website. Other prices were checked on the websites of Nutrition Warehouse, Australian Sports Nutrition (ASN), Elite Supps and Supplement Mart on 29 October 2026 (same product and size, price for one unit) and can change at any time. Sale means it was on sale that day. Out of stock means it was listed but not available that day. Not listed means we could not find that exact product on their site. Not confirmed means we could not confirm the same product and size. Supps247 members can use our Price Match Guarantee against Nutrition Warehouse, ASN, Elite Supps and Supplement Mart: we beat their full price by 5% or match their sale price (conditions apply).

Shop the products in this guide

Dr. Hydrate Electrolytes 30 serves$49.95Switch Nutrition Hydrate 50 serves$89.95Ghost Hydration 40 serves$64.95R1 Lytes+ 40 serves$39.95

Browse all hydration and electrolyte products.

FAQs

Are electrolyte drinks better than Powerade or Gatorade?

Not better, just different. A regular sports drink has sugar for fuel plus some sodium and potassium, which suits long, hard sessions. An electrolyte powder gives similar or slightly more sodium with little or no sugar, which suits gym sessions, hot days and anyone watching kilojoules. Pick based on how long and how hard you train, not on which one sounds healthier.

Do I need electrolytes for a one-hour gym session?

Most people do not. For a normal session of an hour or less, water is usually enough, and your next meal replaces the salt you lose. An electrolyte drink is worth it if you train in the heat, sweat heavily, train twice a day or have a long gap before you eat. The AIS suggests a sports dietitian can build a personal fluid plan if you sweat a lot.

Can you drink electrolytes every day?

You can on days you sweat a lot, but most people do not need them every day. Australian dietary guidelines advise most people to eat less salt, so extra sodium on rest days adds little. Follow the label limits too: Switch Nutrition Hydrate, for example, says no more than two serves in 24 hours. If you have high blood pressure, heart or kidney problems, check with your GP first.

Do electrolytes help with muscle cramps?

The evidence is not clear. The AIS describes the link between sodium loss and cramps as controversial, and cramps seem to have more than one cause, including fatigue. Staying hydrated and replacing salt after heavy sweating is sensible, but do not expect an electrolyte drink to stop every cramp. If you get frequent or severe cramps, see your GP.

How much water should I mix with electrolyte powder?

Follow the label, because it sets how strong the drink is. Dr. Hydrate suggests 700 mL per scoop, Ghost Hydration about 355 to 415 mL, and R1 Lytes+ 240 to 360 mL. Less water makes a saltier, stronger drink, and more water makes it milder. For long sessions, the AIS gives general guidance of 0.5 to 0.7 g of sodium per litre of fluid.

Sources: AIS Sports Supplement Framework, Group A: Sports Drink and Electrolyte Supplement fact sheets; Powerade nutrition information, Coca-Cola Australia; product labels and brand nutrition panels, checked October 2026.

Order online with Australia-wide delivery, free on orders of $99.99 or more, with Afterpay available at checkout. You can also use click and collect at a store that offers it, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane to compare products in person. Members can use our member price match on full-priced items.

Prices and stock were checked on 29 October 2026 and can change at any time. Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.