Cyclists are a sweaty, thirsty bunch, and while many of us turn to plain old water before, during, and after rides, downing a sports drink can benefit performance and recovery, Crystal Scott, RD, exercise physiologist and board certified specialist in sports dietetics with Top Nutrition Coaching tells Bicycling. The best sports drinks contain carbohydrates, electrolytes, and possibly extra boosts, like caffeine and B vitamins.
Of course, these ingredients are nutrients, not taste boosters. That’s why sports drink manufacturers—that are part of an industry that’s expected to reach a $36 billion valuation by 2030—spend so much money on flavor options. These days, you can get more than lemon-lime, fruit punch, and orange, and instead more punched-up flavors like açaí, piña colada, watermelon, and dozens of other choices.
To that end, Bicycling editors and staff tasted 55 flavors of sports drinks, originally in the form of powders, tablets, or bottled liquids—not knowing which brands or flavors we were sipping—to bring you the top picks. But first, how to determine the best sports drinks, based on your goals, rides, and necessary nutrients.
What to Look for in a Sports Drink
As any cyclist knows, not all rides are equal and not all riders need or want the same things in their sports drinks. When choosing the best option for you, consider the length and intensity of your ride, the weather, and the carbs in your drink, Namrita Brooke, Ph.D., R.D.N., a sports dietitian and USA Cycling level 2 Coach tells Bicycling. These details can help you make the best pick:
➥ Plan Carb Content Based on Ride Duration
Brooke says different rides require specific carb amounts. If your ride is shorter than 60 minutes, you probably don’t need calories, so an electrolyte beverage will probably suffice. If you’re riding for 60 to 90 minutes at a lower intensity, aim for about 120 to 240 calories from carbohydrates (that equals about 30 to 60 grams) per hour. For rides longer than 90 minutes with some higher intensity, try to take in about 240 to 360 calories from carbohydrates (60 to 90 grams) per hour.
“Carbohydrates provide a source of readily available energy,” Scott adds, explaining why you want sports drinks that contain this macronutrient. “This helps replenish glycogen stores, delays fatigue, and helps maintain endurance during prolonged rides.”
Brooke notes that most recreational riders probably do not need more than 60 grams of carbs per hour, nor will their GI systems be accustomed to this number (you have to train your gut to take in carbs and calories as you ride, just as you train your legs!). If you’re an experienced endurance athlete, though, going above that number may be just what you’ve been looking for to tackle later miles with strength, power, and energy.
➥ Find Those With Electrolytes
Scott explains that electrolytes, which include sodium, potassium, magnesium, and chloride, are minerals we lose through sweat during exercise. That’s why they’re extra important to get in your sports drink on the hot, sweaty days of summer. Electrolytes help with maintaining proper fluid balance, nerve function, and muscle contractions, which helps support hydration and may prevent cramping.
Not all of the sports drinks we tasted had magnesium or chloride, but you’ll see sodium (which we lose in the highest concentration from sweat) in all of them and potassium in a majority of the options.
➥ Consider Other Performance-Related Ingredients
Both dietitians recommend a few other ingredients that have been shown to support performance, including B vitamins, which play a role in energy metabolism and overall energy production. They may also help to reduce mental and physical fatigue, according to a 2020 study published in Nutrients.
You might also look for caffeine, which studies show has a small but significant effect on endurance performance when taken in moderate doses, such as 3 to 6 milligrams per kilograms body weight, according to a 2021 position paper published in the Journal of the International Society of Sports Nutrition.
Although we didn’t test any drinks with nitric oxide, Scott recommends it, and you can add it in the form of beetroot juice or powder. “This helps improve exercise endurance and stamina,” she says. “The nitrates in beetroot juice/powder convert to nitric oxide in the body which help widen blood vessels, improve blood flow, and enhance oxygen delivery to muscles.”
The Best Tasting Sports Drinks, According to Editors
Category: Best Electrolyte Drinks
These mixes pack plenty of minerals, like sodium, but you won’t get calories or carbs. Use them for hydration before, during, or after sweaty, shorter rides or as a supplement to gels or snacks during longer treks.
Nuun Hydration Sport - Strawberry Lemonade (2 packs of 10)
Nutrition Facts (1 tablet)
| Calories | 15 |
|---|---|
| Carbohydrates | 1 g |
| Sugars | 1 g |
| Sodium | 300 mg |
| Potassium | 150 mg |
| Magnesium | 25 mg |
| Chloride | 40 mg |
| Calcium | 13 mg |
Of the six Nuun flavors we tested, this was the top pick. You’ll find electrolyte-packed Nuun Sport drinks in tablet form, and it gives your drink a little fizz (just give it time to do so after you add it to water!). If you’re a seltzer fan, you might like the slight carbonation.
Nutrition Facts (1 packet)
| Calories | 5 |
|---|---|
| Carbohydrates | 2 g |
| Sodium | 230 mg |
| Potassium | 70 mg |
Almost everyone who drank this knew it was Gatorade—and that was a good thing, as many of our testers have fond memories of playing sports as kids and drinking Gatorade for hydration. The classic lemon lime flavor still reigns as the top choice and comes in powder or liquid form.
Nutrition Facts (1 Serving, 1/2 bottle)
| Calories | 10 |
|---|---|
| Carbohydrates | 5 g |
| Sugars | 1 g |
| Sodium | 50 mg |
| Potassium | 58 mg |
| Calcium | 1 mg |
| Vitamins | A, C, E, B6, B12 |
Testers agreed that this drink provided a perfectly sweet, but not too sweet flavor. They also appreciated that there was no aftertaste. Roar makes a number of drinks with unique flavors, including this Georgia peach, as well as a much-liked cucumber watermelon.
Category: Best Low-Carb Sports Drinks
For days you’re going slightly longer, these low-carb drinks (which come in under 10 grams per serving) will give you a small dash of energy, along with electrolytes.
Nutrition Facts (1 packet)
| Calories | 35 |
|---|---|
| Carbohydrates | 9 g |
| Sugars | 7 g |
| Sodium | 330 mg |
| Potassium | 185 mg |
| Vitamin C | 70 mg |
| Magnesium | 39 mg |
| Zinc | 1.5 mg |
“Salt is noticeable but balances with sweet,” noted one tester, as others wrote that they would drink any of the Drip Drop flavors. We tried 13 of the brand’s options and lemon became a popular pick. But almost everyone had one that they loved, so you can always buy the variety pack.
Gnarly Nutrition Hydrate Powder - Raspberry (40 servings)
Nutrition Facts (1 scoop)
| Calories | 30 |
|---|---|
| Carbohydrates | 7 g |
| Fiber | 1 g |
| Sugars | 4 g |
| Sodium | 250 mg |
| Potassium | 100 mg |
| Calcium | 125 mg |
| Chloride | 135 mg |
| Magnesium | 90 mg |
| Vitamins & Minerals | Folic Acid, B6, Niacin, Riboflavin, B12 |
A big favorite, testers commented on the mild flavor and lack of overt sweetness of this powder. They considered it “fruity, but neutral” and “good for daily use.”
Category: Best High-Carb Sports Drinks
If you’re riding for longer than an hour—and especially if you’re going for longer than 90 minutes at a higher intensity—you want carbs on deck. These drinks pack in a higher amount of the macronutrient to keep you fueled.
Gatorade Endurance Formula Powder - Lemon Lime (32 ounces)
Nutrition Facts (1.5 Tbsp)
| Calories | 90 |
|---|---|
| Carbohydrates | 22 g |
| Sugar | 13 g |
| Sodium | 300 mg |
| Potassium | 140 mg |
Testers recognized this Gatorade flavor, which was an easy favorite, just like the Gatorade Zero classic lemon lime flavor. One tester wrote, “this makes me feel like Tiger Woods,” because it felt like it gave him energy.
Skratch Labs Hydration Sport Drink Mix - Orange (20 servings)
Nutrition Facts (1 scoop)
| Calories | 80 |
|---|---|
| Carbohydrates | 20 g |
| Sugar | 19 g |
| Sodium | 380 mg |
| Potassium | 38 mg |
| Magnesium | 38 mg |
| Calcium | 43 mg |
| Vitamin C | 17 mg |
“Nice and light,” said one of the many testers who enjoyed this powdered mix. Another favorite was Skratch Labs’ fruit punch flavor.
Nutrition Facts (1 scoop)
| Calories | 100 |
|---|---|
| Carbohydrates | 25 g |
| Sugars | 25 g |
| Sodium | 310 mg |
| Potassium | 90 mg |
| Magnesium | 12 mg |
| Calcium | 27 mg |
Testers were evenly split on the berry and mandarin flavors from Tailwind. Some liked the fruity sweetness of berry, while others liked the mellowness of mandarin, which some said tasted reminiscent of iced tea.
Nutrition Facts (1 packet)
| Calories | 320 |
|---|---|
| Carbohydrates | 79 g |
| Fiber | 2 g |
| Sugar | 37 g |
| Sodium | 250 mg |
| Caffeine | 100 mg |
Famously made without flavoring and sans preservatives or artificial coloring, Maurten designs its high-carb products for easier digestion. Often used by pros, this drink mix contains 80 grams of carbs—the highest on the list—so worth a try if you’re opting for something like a century ride!
Donna Raskin has had a long career as a health and fitness writer and editor of books and magazine articles. She bikes in nearby county park, lifts weights, takes Zumba, and loves to walk/run with her dog, Dolly.
