Sports drink, low calorie
Common food
Photo: Wikipedia
This is a clear, fruit-flavored beverage engineered to hydrate and replenish electrolytes with minimal caloric impact. It has a thin, watery texture and a distinctly sweet, often citrusy taste that's less sugary than its full-calorie counterpart. Nutritionally, it's defined by its very low energy density (8 kcal/100g) and negligible protein and fat, providing quick carbohydrates for energy.
Calorie split: 2% protein · 96% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
Athletes and fitness enthusiasts love it for its functional benefits—delivering hydration and a quick energy boost without the heavy, syrupy feel of sugary sodas. Its light, crisp flavors make it a refreshing choice for post-workout recovery or a pick-me-up on a hot day.
⚠️ Watch-outs & how to enjoy it better
The primary concern is the potential for a rapid blood-sugar spike if consumed in large quantities by sedentary individuals or those with insulin resistance, due to its simple sugars. It also often contains artificial colors, flavors, and sweeteners, which some people prefer to avoid. To mitigate sugar impact, consume it during or immediately after intense physical activity when your body is primed to use the carbohydrates, or pair it with a source of protein or fat.
Key benefits
- Rapid hydration and electrolyte replenishment during prolonged exercise.
- Provides quick, easily digestible carbohydrates for energy.
- Very low in calories, suitable for calorie-conscious athletes.
- Can help prevent hyponatremia (low blood sodium) during endurance events.
- Often fortified with vitamins like B6 and B12.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The first commercially successful sports drink, Gatorade, was developed in 1965 by University of Florida scientists specifically for the school's football team, the Gators, to combat heat-related illnesses.
Full nutrition (USDA data · scales with serving)
| Water | 97.9 g |
| Energy | 8.0 kcal |
| Protein | 0.05 g |
| Total lipid (fat) | 0.01 g |
| Carbohydrate, by difference | 1.9 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 1.3 g |
| Calcium, Ca | 0.00 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 0.00 mg |
| Phosphorus, P | 7.0 mg |
| Potassium, K | 13.0 mg |
| Sodium, Na | 45.0 mg |
| Zinc, Zn | 0.00 mg |
| Copper, Cu | 0.00 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.00 mg |
| Riboflavin | 0.00 mg |
| Niacin | 0.00 mg |
| Vitamin B-6 | 0.00 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 0.00 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.00 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.20 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.00 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.00 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.00 g |
| PUFA 18:2 | 0.00 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
Is a low-calorie sports drink as effective as a regular one for hydration?
Yes, for hydration and electrolyte replacement, it can be just as effective. The main difference is the reduced carbohydrate content, which means it provides less energy. It's ideal for shorter workouts or for those monitoring calorie intake.
Can I drink it even if I'm not exercising?
You can, but it's not necessary for most people during regular daily activities. For general hydration, water is sufficient. The carbohydrates and electrolytes in sports drinks are specifically designed to be utilized during physical exertion.
What's the difference between a sports drink and an energy drink?
Sports drinks are primarily for hydration and electrolyte replacement, with carbohydrates for energy. Energy drinks typically contain stimulants like caffeine, taurine, and guarana, and are marketed for mental alertness and energy, not specifically for athletic performance or rehydration.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.08 kcal/g · 3% calories from protein · 0.0 g fiber · 1.3 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 3.46 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.