The Best Low-Sugar Electrolyte Drinks for Runners (That Actually Work)
When you’re logging miles in the heat, you need more than water to keep going — but not everyone wants the sugar rush (and crash) that comes with high-carb mixes. Low-sugar electrolyte drinks can support hydration and muscle function without overwhelming your stomach.
At Outside Running Co., we focus on clean, real-ingredient hydration. Here’s how to choose a low-sugar mix that fits your training, plus our top picks.
Why Low-Sugar Can Work for Some Runners
- Short & easy days: You may not need high carbohydrate intake for lower-intensity efforts.
- GI comfort: Some runners tolerate low-sugar hydration better in heat or at easy pace.
- Flexible fueling: Control carbs separately with gels/chews while keeping fluids light.
Note: Low sugar isn’t automatically “better.” For long or hard runs, plan additional carbohydrate from gels, chews, or real food.
What to Look For
- Sodium: choose mixes that help replace sweat losses, especially in hot weather.
- Other electrolytes: potassium, magnesium, calcium in sensible amounts.
- Ingredients: avoid artificial dyes and unnecessary fillers; favor real-food flavors.
- Mixing: follow label directions for easy drinking and better stomach comfort.
Top Low-Sugar Hydration Picks
Tailwind Rapid Hydration
- Sugar: ~10 g (cane sugar)
- Sodium: ~320 mg
- Calories: ~45 kcal
- Flavor: Cane sugar; clean fruit flavors, no artificial sweeteners
- Best For: Everyday hydration, hot-weather easy runs
Skratch Everyday Hydration Mix
- Sugar: 0 g added sugar
- Sodium: ~400 mg
- Calories: ~10 kcal
- Flavor: Real fruit flavor, no dyes or artificial sweeteners
- Best For: Light-sweat sessions, daily hydration, recovery days
UCAN Hydrate Electrolyte Powder
- Sugar: 0 g
- Sodium: ~300 mg
- Calories: 0–1 kcal
- Flavor: Sweetened with stevia/natural flavors; clean label
- Best For: Pairing with carb gels/chews on longer runs
When to Use Low-Sugar vs. High-Carb Mixes
- Low-sugar: short runs, cross-training, base building, recovery days, or when you prefer to take carbs separately.
- High-carb: long runs, race pace efforts, marathon & ultra distances to meet hourly carbohydrate targets.
FAQs
Are low-sugar drinks good for long runs?
They can be, but plan your carbs separately with gels, chews, or real food to meet your energy needs.
How much sodium do I need?
It varies with sweat rate and heat. Many runners do well aiming for meaningful sodium replacement per hour in hot conditions. Test your approach in training and adjust by how you feel.
Ready to dial in your hydration?
