Energy drinks vs. water: which should you choose for effective hydration during exercise?
Written on 06/30/2025 by Pauline de Santarome
During physical activity, drinking plain water is not always enough to ensure optimal hydration. Tap water helps compensate for water loss, but it is below average when it comes to maintaining electrolyte balance or supporting energy intake.
Energy drinks promise a boost, but may contain unnatural ingredients or be high in sugar. For effective sports hydration, it is best to adapt your drink to your physical activity (short duration, long distance, heat, sweating, etc.) and consider healthier alternatives such as hydration tablets.
What is an energy drink?
Energy drinks are formulated to provide quick energy, mainly in the form of fast-acting carbohydrates (glucose, sucrose). They are often enriched with caffeine, taurine, and sometimes electrolytes.
Some also contain vitamins, but the absence of potassium and essential minerals makes them unsuitable for adequate hydration during prolonged exercise.
Be careful not to confuse them with energy drinks such as Red Bull®, Monster®, or Burn®, which are designed to improve mental alertness or concentration, particularly in a party setting or when feeling tired. These are not suitable for hydration during exercise, nor for regular consumption, as they may cause headaches, blood sugar spikes, or oxidative stress.
Water, energy drinks, isotonic drinks, electrolytes: what are the differences?
To choose the right sports drink, you need to know the specific characteristics of each one:
Water: the best option for short bursts of exercise
Water remains essential:
Hydrates, regulates body temperature, and supports metabolism
Suffisante pour un exercice physique de courte durée (<1h) ou modéré
Low mineral content: does not compensate for the loss of minerals (potassium, magnesium, sodium)
Ideal before, during, and after light physical activity.
During your one-hour workout, simply remember to drink plenty of fluids before, during, and after. But as soon as the exercise becomes strenuous, you sweat a lot, or it is hot, water alone will no longer replenish your mineral losses.
Isotonic drinks: for prolonged exercise
Isotonic drinks are sports drinks with a concentration of sugars and minerals similar to that of blood. As a result, they are quickly absorbed by the body and help to:
Maintain water balance
Avoid dehydration
Supporting performance during exercise
Compensate for losses of sodium, potassium, magnesium
They are perfect for long-distance activities such as marathons, trail running, or intensive indoor training.
Energy drinks: primarily a source of carbohydrates
As explained above, industrial energy drinks are mainly designed to provide a "boost." They are high in fast-acting sugars (up to 11 g per 100 ml), often contain caffeine, and sometimes contain substances that are not recommended (additives, artificial flavors). They are also low in sodium and potassium and are not designed to:
Moisturize properly,
Maintain electrolyte balance
Providing sustainable sports nutrition
Their use may impair performance and is not a substitute for a recovery drink or sports drink.
Electrolytes: to prevent cramps and maintain mineral balance
Electrolytes (sodium, potassium, magnesium, calcium) are lost through sweat. They are essential for preventing cramps, maintaining nerve impulses, and supporting muscle contraction.
They can be obtained from isotonic drinks, gels, or hydration tablets, which are more natural and easier to dose.
Choose the right drink for your sport
The goal is simple: stay hydrated without affecting digestion or causing fatigue. To do this, three essential factors must be taken into account.
Depending on the duration and intensity
Criteria |
Water |
Isotonic drink |
Electrolytes |
Short and moderate effort |
Essential |
Not necessary |
Not necessary |
Intense effect lasting 1 to 2 hours |
Essential |
Recommended |
Not necessary |
Effort > 2 hours |
Essential |
Recommended |
Recommended |
The longer the effort, the greater the energy requirement. But be careful with sugar levels: above 6%, this can slow down gastric emptying.
Depending on external conditions
In hot weather: intense sweating = high mineral loss. This must be compensated for with electrolytes.
In cold weather: we drink less, so the risk of dehydration is more insidious. Even though sweat is less visible, the body still loses water.
At high altitudes: cold temperatures and dry air increase water loss. Hydration must be anticipated.
Based on your personal profile
Every athlete has a different sweat profile. Some lose a lot of salt, others less.
A good indicator: white marks on clothing after exercise or frequent cramps. In this case, it is best to add electrolytes to your drink.
Some people have trouble digesting sugary drinks or additives: they can turn to milder alternatives such as hydration tablets, which are more natural and customizable.
Hydration tablets: a healthy alternative to industrial energy drinks
Unlike industrial beverages, hydration tablets offer a clean composition focused on the essentials:
A targeted intake of electrolytes (sodium, potassium, magnesium, calcium)
Plants with recognized properties: acerola for natural vitamin C, guarana or mate for a mild tonic effect, etc.
No preservatives or artificial flavors
Easy to carry, they dissolve in a simple bottle of water. This gives you a balanced sports drink that is tailored to your needs and kind to your body.
HYDRA’MAX hydration tablets are enriched with vitamins, electrolytes, and acerola to reduce fatigue, prevent cramps, and optimize recovery. An ideal choice for those who want to avoid overly sweet or ultra-processed products.
Looking for natural, effective hydration without compromise? Discover Santarome hydration tablets. A convenient format, high-quality active ingredients, and effectiveness that respects your body and your sport.
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