NEW ORLEANS (WGNO) — It’s so cliché to talk about the weather. But it’s July in New Orleans, and it’s just so hot, y’all.
Staying hydrated is key to for staying safe in the summertime heat, and also essential for maximizing energy, mood, focus, workout performance and recovery. Pure water is good, but when we’re losing large volumes of sweat, we also want to be sure to replenish electrolytes, as well as fluid.
Here’s a rundown of five of Molly’s top five clean-label sports drinks to try right now.
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Sweat researchers have found that when our sweat rate is elevated (like during our hot and humid summers), a good rule of thumb is to aim for 300 to 600 mg sodium per hour.
I don’t generally recommend products like Powerade and Gatorade. These sports drinks have a relatively moderate sodium content (around 260 mg per 20 ounces); they contain about 34 grams of added sugar – nearly nine spoons of sugar in a 20-ounce bottle, plus artificial dyes like red 40, yellow 5 and/or blue 1.
Instead, for those who lose large amounts of sweat and really need to focus on electrolyte replenishment, my preferred brands contain 300 to 1,000 mg sodium per 16 to 20 ounces (providing more sodium for those who need it), with little or no sugar and no artificial colors or sweeteners. I also like that they’re all water bottle add-ins (e.g. stick packs or tablets), so you can make them as concentrated or diluted as you prefer.
Here are my five current favorites that are rich in electrolytes while still keeping sugar in check.
- LMNT | 1,000 mg sodium, 200 mg potassium, 10 calories, 2 grams carbs, 0 sugar; sweetened with stevia.
- MyHy ZERO | 500 mg sodium, 80 mg potassium, 0 calories, 0 carbs, 0 sugar; sweetened with stevia (added bonus: MyHy is locally owned)
- Liquid IV Sugar-Free | 530 mg sodium, 380 mg potassium, 20 calories, 5 grams carbs, 0 sugar; sweetened with allulose and stevia
- Nuun Sport Hydration | 300 mg sodium, 150 mg potassium, 16 calories, 4 grams carbs, 1 gram sugar; sweetened with stevia
- DIY plain + simple electrolyte blend | 600 mg sodium, 180 mg potassium, 0 calories, 0 0 carbs, 0 sugar [how to: add 1/4 teaspoon table salt and pinch of potassium chloride to 20 ounces water]
Want More?
- Check out Molly’s 2022 sports drink summary, Beyond Sports Drinks, link here.
- Listen to Molly’s podcast, The Science of Muscle Cramping, with expert Bob Murray. Link here.
- Read Molly’s article, Pedialyte Cure-All: Fact or Fiction? Link here.
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Molly Kimball, RD, CSSD is a registered dietitian + nutrition journalist in New Orleans, and founder of Ochsner Eat Fit nonprofit restaurant initiative. Tune in to her podcast, FUELED | Wellness + Nutrition and follow her on Facebook, Instagram and Twitter at @MollyKimballRD. See more of Molly’s articles + TV segments at www.mollykimball.com and sign up for Eat Fit Wellness Bites weekly newsletter, here. To schedule a nutrition consult with Molly’s Lifestyle Nutrition team, email nutrition@ochsner.org.
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