If there’s one thing that can make or break your performance — it’s hydration. You can train hard, eat well, and pace perfectly, but if your hydration strategy is off, your race (and recovery) will pay for it.
Sports drinks aren’t just about quenching thirst — they’re about replacing electrolytes, maintaining energy, and keeping your muscles firing efficiently. Whether you’re training for a marathon, tackling a long trail run, or sweating through a steamy summer workout, knowing what you’re sipping on matters.
Let’s break down some of the most popular sports drink options and how to choose the one that fits your goals.
Why Hydration Matters More Than You Think
When you sweat, you lose water and key electrolytes — sodium, potassium, magnesium, and calcium. These minerals regulate muscle contractions, nerve function, and fluid balance. If you let them drop too far, you’ll feel it: fatigue, cramping, dizziness, or that familiar “bonk” that ends a good workout fast.
Add hormonal shifts (looking at you, perimenopause and menopause), and the hydration equation becomes even more important. Low estrogen impacts fluid balance and thermoregulation, meaning you might dehydrate faster and recover slower. That’s why getting your fueling and hydration dialed in is non-negotiable, especially for masters and menopausal athletes.
Choosing the Right Sports Drink for You
There’s no single “best” drink — only what best fits your body, your training, and your environment. Some days you’ll need carbs and caffeine. Other days, just electrolytes. Here’s a look at the heavy hitters and when they shine.
Maurten 320 Caffeinated
Perfect for long runs or races where you need both energy and focus. It delivers 250 mg of electrolytes, 39 g of carbohydrates, and a caffeine boost to help delay fatigue.
Maurten 160
A clean, caffeine-free version with 400 mg of electrolytes and 39 g of carbs. Ideal for steady endurance sessions or athletes who prefer to skip stimulants.
Tailwind (Naked, Non-Caffeinated)
A go-to for sensitive stomachs and long workouts. With 310 mg of electrolytes and 25 g of carbs, it’s balanced, smooth, and easy to digest.
Gatorade Endurance Mix
The classic endurance option — 300 mg of electrolytes and 22 g of carbs per serving. Reliable for long races or training blocks where you need consistent fueling.
UCAN
Uses “superstarch” for slow, steady energy release. With 120 mg of electrolytes and 21 g of carbs, it’s great for runners who want even blood sugar without big spikes or crashes.
Skratch Labs Hydration Mix
Known for its natural ingredients and real fruit flavor. It packs 380 mg of electrolytes and 20 g of carbs, making it ideal for hot, humid runs or mid-distance training.
SaltStick Drink Mix
High-electrolyte and low-carb (430 mg sodium, 3 g carbs). Excellent for athletes who fuel separately but still need to replace sodium losses.
Nuun Endurance
A great balance of electrolytes (380 mg) and carbs (16 g), made specifically for long-distance or high-sweat training days.
Liquid I.V. Hydration Multiplier
Rapid hydration in a pinch — 510 mg electrolytes and 11 g carbs, ideal for recovery or travel days when dehydration sneaks up fast.
LMNT
The salt bomb — 1000 mg of electrolytes and only 2 g carbs. Perfect for hot-weather runners or anyone who tends to lose a lot of sodium in sweat.
Gatorade (Lemon Lime)
The OG. 270 mg electrolytes, 36 g carbs. Still relevant for a reason — easy access, palatable taste, and dependable energy.
Powerade
A lighter option at 150 mg electrolytes and 21 g carbs. Good for shorter efforts or casual workouts where you still want some replenishment.
Coach Croft’s Quick Take
There’s no wrong choice — just a right context. If your long runs stretch past 90 minutes or you’re training in heat, you need both electrolytes and carbs. If you’re doing shorter, strength-based sessions or recovery work, electrolytes alone might be enough.
Your hydration plan should evolve with your training block, weather, and hormonal phase. Think of it like gear — the same drink won’t fit every run, and that’s okay.
Hydration is performance. The right sports drink helps you maintain pace, delay fatigue, and recover stronger. The wrong one? It’s a shortcut to cramps, gut distress, or a bonk you won’t forget.
Find what works for your body — test during training, adjust based on sweat rate, and keep notes. It’s one of the simplest ways to level up your running performance at any age.
If you want more guidance on fueling and hydration for masters and menopausal athletes, let's chat about coaching options! Or check out some of my guides here.