| Factor | Sports Drinks (Isotonic) | Water |
|---|---|---|
| Hydration | Good | Excellent |
| Carbohydrate | Yes (6-8%) | No |
| Electrolytes | Yes (sodium, potassium) | No |
| When beneficial | 60-90+ min exercise | All exercise durations |
| Calories | 100-200 kcal/500ml | 0 |
| GI tolerance | Usually good | Excellent |
| Cost | Higher | Minimal |
Choose Sports Drinks (Isotonic) when…
You're exercising over 90 minutes, competing in endurance sport, training in hot or humid conditions with high sweat rate, or need carbohydrate energy alongside hydration.
Choose Water when…
You're exercising under 60 minutes, doing strength or gym sessions, want to avoid extra calories, doing low-intensity activity, or have adequate carbohydrate from pre-workout food.
Gear for both
SiS GO Isotonic Drink (500ml)
Official isotonic sports drink for 90+ minute sessions.
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FAQ
Are sports drinks just sugary water?
Essentially yes in terms of basic composition — but the specific carbohydrate concentration (6-8%), osmolality and sodium content are optimised for gastric emptying and absorption. DIY alternatives (diluted juice + pinch of salt) can replicate the basic formula.
At what exercise duration do sports drinks become beneficial?
The evidence consistently shows that sports drinks provide performance benefit for exercise lasting more than 60–75 minutes at moderate to high intensity. Under 60 minutes at moderate effort, water is adequate for most people. The benefit comes from two mechanisms: carbohydrate delivery (glucose fuels muscles when glycogen depletes) and electrolytes (primarily sodium, which drives fluid retention and maintains plasma volume).
What is the difference between isotonic, hypotonic, and hypertonic drinks?
Isotonic drinks (6–8% carbohydrate concentration) match the concentration of body fluids — they are absorbed at a similar rate to water and are the most commonly used during exercise. Hypotonic drinks (below 4% carbohydrate) are more dilute and absorb faster than water, making them useful in hot conditions where hydration is the priority. Hypertonic drinks (above 8% carbohydrate) absorb slower than body fluids — they are used for fuelling after or between events, not during.