Written by Adam Wright,Sport & Exercise Science BSc (Hons).
FACT CHECKED
MEDICALLY CITED
Gatorade is everywhere you look: in stores, commercials, gyms, sporting events, and the list goes on. But is Gatorade really the healthiest electrolyte replacement beverage on the market?
I have drunk Gatorade years ago when I was into sports but after recently looking at how healthy Red Bull is, I thought of this drink.
Let’s take a look at what Gatorade is, the ingredients, and some healthier alternatives to Gatorade.
What Is Gatorade?
Gatorade products are electrolyte replacement beverages. The brand sells gels, powder, and gummies too.
They are endorsed by athletes worldwide and all kinds of sports.
Did you know that PepsiCo owns Gatorade?
There are many different formulations based on what someone might need for a particular exercise, and there are 22 flavors!
For the purposes of this article, we will be discussing Gatorade original, also known as Gatorade Thirst quencher.
First, What Are Electrolytes, And Why Do We Need Them?
Electrolytes are minerals that carry positive or negative charges that are necessary for our body to function properly. (Source)
Too much or too little can be dangerous, but in a generally healthy individual with no underlying conditions, our bodies do a pretty good job at maintaining electrolyte balance on a day-to-day basis when we aren’t sick or exercising.
We lose electrolytes when we sweat, especially if we play sports or perform moderate to intense exercise in hot, direct sunlight.
We also lose electrolytes if we are sick, such as if we have a stomach bug and are vomiting.
The electrolytes in Gatorade are sodium, chloride, potassium, and phosphate.
Sodium is the most prevalent in our bodies, it helps absorb nutrients and with chloride, it helps maintain our fluid balance.
We get sodium from a bunch of the foods we eat, especially processed, pre-packaged foods like soups, deli meat, and crackers.
The amount of salt in a packaged item is always required to be listed on the nutrition facts label, so you can find the milligrams there.
It is important to note that the American Heart Association recommends no more than 2,300 mg of salt per day, but the average American consumes over 3,400 mg of salt per day. (Source)
Potassium is critical for our heart and muscle contractions, and again too much or too little can be dangerous.
Phosphate helps our cells use energy and is important for our DNA, bones, and teeth.
Some other electrolytes are magnesium and calcium.
Gatorade Ingredients
Below, we will go over the ingredients in a Fruit Punch Gatorade.
Right off the bat, you can see there are ingredients we will be going over.
Water
This one is pretty self-explanatory.
Water is the first ingredient listed on the label, therefore, Gatorade is mostly water.
Sugar And Dextrose
Sugar and Dextrose are the next two ingredients listed.
They can be grouped together because they are both different forms of sugar.
Sugar is just table sugar, AKA sucrose.
Dextrose is derived from corn and has the exact same chemical structure as glucose.
Per 12 ounces of Gatorade, there are 21 grams of added sugar.
That’s getting close to the amount of sugar in a Red Bull energy drink, also marketed as healthy.
It is important to note that a typical Gatorade bottle you can purchase at the store has two and a half servings in it.
This means if you drink the whole bottle, you will be consuming 2.5 times the amount of sugar above or approximately 48 grams!
Tip: Anything that ends in “-ose” on the ingredients list is sugar!
Citric Acid
Citric acid is made from citrus fruits like lemons or oranges.
It can be made in a lab by chemists or naturally derived from fruits.
Salt
Salt, or sodium chloride, is two of the electrolytes in Gatorade.
The amount of chloride is not listed on the bottle as this is not a Food & Drug administration (FDA) requirement.
One 12-ounce serving of Gatorade has 160 mg of salt.
Sodium Citrate
Sodium citrate is the “salt of citric acid” It is found in many drinks and ice cream and it contributes to the overall sodium content of Gatorade that is listed above. (Source)
Monopotassium Phosphate
Containing both potassium and phosphate, these are two more of the electrolytes in Gatorade
There are 50 mg of potassium in one 12-ounce serving.
Like chloride, phosphate is not listed as it is not a requirement per the FDA.
Modified Food Starch
Modified food starch is used as a stabilizer, thickener, or emulsifier in foods.
It can be made from wheat, corn, or potatoes.
Something to note is that modified food starch might not be gluten-free, depending on what it is made of, so if you are sensitive to gluten, you may want to avoid products containing it.
Glycerol Ester Of Rosin
Now this is not an ingredient you see too often in foods or drinks.
Glycerol ester of rosin is used as a stabilizer, thickener, or to keep oils suspended in water and increase shelf life. (Source)
It’s an approved additive by the FDA and shows no harmful effects.
Red 40
Red 40 is what gives Fruit Punch Gatorade its bright red color.
It is approved, regulated, and tested by the FDA and is safe in small quantities.
Red 40 has been researched quite heavily with safety in question. Some skin reactions or migraines are thought to be brought on by red 40. (Source)
The FDA also notes on its website that they acknowledge that some children might be sensitive to Red 40, though most do not have any reaction. (Source)
Since red 40 is added into a lot of processed foods and drinks, limiting your consumption of these foods and beverages will also help decrease your exposure to Red 40.
Caramel Color
Caramel color is made from carbohydrate (sugar) and some sort of acid or salt. (Source)
It is made from the reaction of the two to give a caramel color – a light to a dark brown substance with a burnt sugar scent.
When Should Gatorade Not Be Consumed?
Gatorade should not be used as a regular beverage just to drink.
The high amount of sugar and excess salt and potassium is not needed especially if you have a sedentary lifestyle.
Even if you are performing low to moderate exercise, Gatorade is also not needed.
The calories and sugar will add up leading to possible weight gain, obesity, and tooth decay.
Gatorade can just about be compared to soda as at its core, it really is a sugar-sweetened beverage.
If you have any medical condition relating to your heart or diabetes, Gatorade should be avoided or discussed with your medical doctor.
Excess salt or potassium if you have any heart or blood pressure issues can be quite dangerous.
In these situations, regular water is the best choice.
If you really struggle giving up your Gatorade, you can consider opting for a sugar-free Gatorade.
But, even they contain artificial sweeteners like sucralose, also known as Splenda, which may contribute to migraines, gas, or bloating in some individuals.
When Should I Consider Drinking An Electrolyte Enhanced Beverage?
If you are in direct sunlight, sweating, and performing moderate to intense physical activity, a beverage with electrolytes may be beneficial, but it does not have to be Gatorade.
For some, if you spend a whole day at the beach sweating you may also want to consider drinking an electrolyte beverage.
Additionally, we lose electrolytes from vomiting so if you are sick, a doctor may recommend adding an electrolyte beverage until you are better.
In this case, plain water will likely not be sufficient for rehydration.
Some sort of carbohydrate/protein combination should be consumed as well after your intense exercise is complete, your body needs some more energy.
But there are better ways to get carbohydrates in as opposed to sugar from Gatorade. Some options are fruit, a granola bar, or a shake.
Let’s go over some Gatorade substitutes so you know what to reach for the next time you need an electrolyte replacement instead of one packed with sugar.
Healthier Alternatives To Gatorade & Gatorade Substitutes
Some of the main things you will want to look for in a Gatorade substitute is little to no added sugar, no artificial colors, a transparent ingredient list, and, of course, electrolytes.
1.Nuun
Nuun Sport are tablets that you add to your water.
One tube contains 10 tablets.
It is 15 calories per serving and has only one gram of sugar per serving.
It contains 300 mg of sodium and 150 mg of potassium.
Nuun also contains very small amounts of the other electrolytes magnesium and calcium.
It uses beetroot powder for coloring, so no need to worry about artificial dyes like those in Gatorade or the excess of added sugar.
Some of their flavors do contain caffeine, so be sure to read the bottle when purchasing if that is something you do or do not want to consume.
2.Ultima Replenisher Hydration
Ultima comes in powder form in packets as opposed to a tablet like Nuun Sport.
It has zero calories and zero grams of sugar, which is a great alternative to a sugary gatorade. Ultima uses organic stevia to get its sweetness.
Fruit and vegetable powder, beetroot powder, beta carotene and annatto extract provide the coloring, so again no need to worry about artificial coloring.
It has less sodium than some of the other electrolyte beverages at only 55 grams, but it contains 250 mg of potassium and also discloses the amount of chloride, magnesium and calcium it provides.
As an added bonus, Ultima contains 100 mg of vitamin C which is 110% of the daily value. Vitamin C supports the immune system.
3.LyteShow
LyteShow is a little bit more of a hardcore electrolyte beverage.
It has no flavor or sweetener added whatsoever so its taste might not be up to par with other products discussed.
With that being said, it serves its purpose by containing 126 mg of sodium, 120 mg of potassium 45 mg of magnesium and 420 mg of chloride, and zero calories.
It seems to be a cost-effective option as well.
For more information and an in-depth analysis of the best electrolyte replacement with zero sugar, check out our previous article here.
I’ve Heard About Reds And Greens Powder, What About Those?
While Reds and Greens powders are not marketed as electrolyte replacement beverages like the ones discussed above, this specific brand SuperGreen Tonik actually provides 60 mg of sodium and 137 mg of potassium and 146 mg of calcium.
Green Tonik provides not only the green blend and those electrolytes above but vitamins, minerals, and nootropic and immune blend to help support your brain, and immune system and provide you with more energy.
Some of the superfood ingredients in Green Tonik are ashwagandha, rhodiola root, and spirulina powder.
It comes in a mint and berry flavor and uses stevia as a sweetener.
Again – no need to worry about excess calories from added sugar.
Red Tonik can be taken alongside Green Tonik and can be used as more of a recovery or energy supplement as opposed to an electrolyte-enhancing beverage.
It has 1500 mg of beetroot powder which can assist in energy production, circulation, and stamina.
It also has 500 mg of tart cherry powder, which can help support aerobic exercise and decrease inflammatory stress. (Source)
Check out the links included above for an in-depth review of Red Tonik and Super Green Tonik and their ingredients.
Conclusion
Gatorade is marketed as a healthy sports drink and electrolyte replacement beverage, however after going over the ingredients we know that Gatorade might not be the best choice.
The sugar, as well as the red dye, are the main culprits here making this a not-so-healthy choice.
It is always best to ask your doctor or dietitian about adding anything new in your diet or starting a new physical activity regimen, especially if you have any underlying health condition or illness.
Extra electrolytes might not be for everyone.
We hope this article provided some insight on Gatorade and provided you with some healthy alternatives to Gatorade for your next big workout!
About the LifeHacker Guy
Hi, I’m Adam the founder of the LifeHacker Guy.
I have a First Class Honours degree in Sports Science from Brighton University, specialising in exercise physiology and nutrition. In my youth I was a competitive Triathlete and long-distance runner placing top 10 in most triathlon races I completed.
Since suffering from Chronic Fatigue Syndrome, I moved into web development, after a couple of years I then moved onto developing a number of online businesses. I’ve recently taken a sabbatical and I’m now looking to make big changes in my life, hopefully this may resonate with you – join me in my journey!