Most people assume hydration drinks work because of electrolytes. While sodium, potassium, and magnesium are important, they’re not the whole story. In fact, the speed at which electrolyte drinks hydrate you depends heavily on carbohydrate concentration and how it affects fluid absorption in the gut. A small amount of carbohydrate, at the right concentration, can significantly increase how quickly fluids move from your digestive system into your bloodstream. This principle is so reliable that it’s used in medical oral rehydration therapy in hospitals. But hydration formulas vary widely. For many reasons, some electrolyte drinks contain no carbohydrate at all, others contain too much, and some use specialized carbohydrate sources designed specifically for endurance athletes. Understanding these differences can help you choose the right hydration strategy for your training environment, intensity, and goals. New to electrolytes and want to learn the basics first? Check out our blog: Electrolyte Supplements Explained: Benefits, Science & How to Choose the Right Formula Browse while you read by exploring our Electrolyte Supplement Collection   Why Water Alone Doesn’t Always Hydrate Well During Exercise Lets start with water on its own. Water is essential for life, but during exercise it isn’t always the most efficient way to rehydrate. When you sweat, you lose both: Water Electrolytes (especially sodium) If you sweat lots and replace only water, two things can happen: Blood sodium levels become diluted. The body may increase urine production, reducing fluid retention. This is why athletes drinking only water during long sessions often find themselves: Needing to drink large volumes Urinating frequently Still feeling thirsty That’s where electrolytes come in. Electrolytes help retain the fluid you drink, while small amounts of carbohydrate can accelerate absorption. Note that there is a key difference between fluid retention and fluid absorption, more on this later in the blog. Together, electrolytes and carbohydrates combined create a much more efficient hydration system than water alone. This is one reason properly formulated electrolyte drinks can hydrate faster than water during exercise, particularly when they contain the right balance of sodium and carbohydrate.   Why Electrolytes Alone Still Help Hydration Before we talk about carbohydrates, it’s important to clarify something: Zero-carb electrolytes can still improve hydration. Electrolytes, especially sodium, help your body retain water. When sodium levels increase in the bloodstream, the body tends to hold onto fluid rather than excreting it quickly through urine. This helps maintain: Blood plasma volume – a decrease in blood plasma volume causes your blood to be thicker and harder to pump around the body, resulting in an increase in heart rate and perceived effort. Fluid balance – when fluid balance drops, you feel thirstier, more fatigued, and your endurance and power output can decline as dehydration begins to affect performance. Thermoregulation during exercise – poor hydration makes it harder for your body to dissipate heat, causing you to overheat faster, feel drained earlier, and struggle to maintain pace or intensity. Muscle and nerve function – inadequate electrolyte levels can disrupt nerve signalling and muscle contractions, increasing the likelihood of cramps, weakness, and reduced coordination during exercise. This is why electrolyte supplements can still improve hydration even without carbohydrates, they still contribute to deterring the negative effects listed above. Zero-carb electrolyte formulas can be useful when: Water retention is the primary goal Exercise intensity is moderate You’re training in hot environments You want to avoid extra calories However, while electrolytes help your body retain fluids, they don’t maximize the speed of absorption. That’s where carbohydrate enters the picture.   The Sodium + Glucose Hydration Mechanism Inside the lining of your small intestine is a transport protein called SGLT1 (Sodium-Glucose Linked Transporter 1). Its role is simple: It pulls glucose and sodium into intestinal cells together. When this happens, water follows automatically via osmotic pressure. Think of it like a hydration conveyor belt: Glucose + Sodium → Pulled into intestinal cells → Water follows This mechanism dramatically improves how efficiently fluid moves from your gut into circulation. Without glucose present: Sodium absorption slows Water absorption slows With a small amount of glucose present: Sodium transport increases Water follows faster This is the same physiological principle used in hospital oral rehydration solutions to treat dehydration.   The Hydration Sweet Spot: 2–6% Carbohydrate (Hypotonic) While glucose helps hydration, the concentration matters. Research consistently shows the optimal range for fluid absorption is roughly 2–6% carbohydrate. That equals 20–60 grams of carbohydrate per litre of fluid.  Carbohydrate Level Carbs per Litre Effect 0% 0g Hydration can improve from electrolytes 2-6% 20-60g Fastest fluid absorption 8-10%+ 80g+ Slower digestion and risk of GI distress Within the 2–6% range, drinks remain light enough to move quickly through the stomach while still activating the glucose-sodium transport system. This combination allows rapid delivery of fluid into circulation. This is why mixing your electrolyte powder with the recommended amount of water matters. It creates the correct carbohydrate concentration for efficient hydration. Many sports hydration drinks are designed within this carbohydrate range, allowing them to hydrate faster than plain water while still supporting performance during exercise. When Carbohydrate Levels Get Too High Some hydration formulas sports drinks contain 8–12% carbohydrate solutions. These are generally intended to be used when carbohydrate intake is the priority, such as doing long-duration high intensity exercise in cool temperatures where carbs are being used, but sweat rates are relatively low. However, when a formula reaches an 8–12% carbohydrate solution, digestion slows. High-carbohydrate drinks can: Slow gastric emptying Increase GI discomfort Cause bloating or stomach sloshing Delay fluid absorption Instead of hydrating efficiently, the body has to process the carbohydrate load first. But this doesn’t mean higher-carb drinks are bad, they simply serve a different purpose: energy delivery. Worth noting is that in very concentrated drinks, the high carbohydrate content can pull water into the small intestine so the body can dilute the mixture before absorbing it. During exercise, this can temporarily slow how much fluid reaches your bloodstream, which may temporarily worsen or delay rehydration. If you use a hydration supplement and often struggle with GI distress and dehydration, check to make sure you’re using the correct powder to water ratio, or try a different powder with slightly less carbohydrates. How Cluster Dextrin Changes the Equation Some modern endurance drink mixes use Cluster Dextrin® (Highly Branched Cyclic Dextrin) as their primary carbohydrate source. Cluster dextrin has a much lower osmolality compared with traditional carbohydrate sources like glucose or maltodextrin. This allows drinks to deliver high amounts of carbohydrate while still emptying from the stomach relatively quickly. For endurance athletes, this can provide several advantages: Faster gastric emptying compared with many traditional high-carb drinks Reduced risk of GI discomfort during long sessions or races More stable energy delivery without large blood sugar spikes The ability to consume higher carbohydrate amounts through fluids This is why some premium race-focused formulas can deliver 60–90g+ of carbohydrates per serving while still remaining tolerable for many athletes. These formulas are often used in: Endurance cycling Marathon running Triathlon Ultra-distance events However, even with improved carbohydrate sources, very high-carbohydrate drinks are still designed primarily for fueling rather than hydration. For everyday training or hydration-focused use, lower carbohydrate electrolyte formulas typically provide faster fluid absorption and better hydration efficiency.   What Is an Isotonic Drink? Hydration drinks are often categorized based on tonicity, which describes the concentration of dissolved particles relative to blood.  Type Description Carb Level Primary Use Hypotonic Lower concentration than blood 0-6% Fast hydration Isotonic Similar concentration to blood ~6-8% Hydration + energy Hypertonic Higher concentration than blood 8%+ Energy delivery You may also hear the term osmolarity, which refers to the total number of dissolved particles in a solution. In practice, both tonicity and osmolarity influence how quickly fluids move across intestinal membranes. Isotonic drinks sit in the middle of the hydration spectrum. They provide meaningful carbohydrate energy while still delivering fluids relatively efficiently. They are particularly useful when: Exercise lasts longer than 90 minutes Carbohydrate intake becomes important Training occurs in cooler environments Athletes need steady fuel delivery In cooler conditions, sweat loss is often lower, so the priority can shift slightly toward energy supply rather than maximum hydration speed.   How Food and Energy Gels Affect the Tonicity of Your Sports Drink One factor often overlooked in hydration planning is what else you consume during exercise. Even if your sports drink is perfectly formulated, adding gels, chews, or solid food changes the concentration of carbohydrates in your stomach. Your digestive system sees one combined mixture, not separate sources of fuel and fluid. For example: Intake Example Result 3-4% carb drink Fast hydration Isotonic drink Balanced hydration + energy Isotonic drink + gel Higher carbohydrate concerntation Isotonic drink + multiple gels Potentially hypertonic mixture, GI distress *Assuming all consumed within a 45-90 min timeframe.  Once that mixture becomes too concentrated, gastric emptying slows and hydration efficiency drops. Why Gels Recommend Water Most energy gels suggest: “Consume with water.” This is because gels are extremely concentrated carbohydrate sources, often 20–30g of carbohydrate in a small packet. Drinking water helps dilute the mixture in your stomach, bringing it closer to an isotonic range that your body can process comfortably. Some gels are formulated to be isotonic and don't require additional water aside from what you would regularly consume. Without enough water, athletes may experience: Stomach discomfort Slower digestion Reduced fluid absorption Why Sweat Rate Changes Hydration Needs Hydration needs vary widely between athletes. Sweat rates can range from less than 0.5L to over 1.5L per hour, depending on: Body size Exercise intensity Temperature and humidity Individual physiology Some athletes also lose significantly more sodium in sweat. These individuals often benefit from: Higher electrolyte intake More structured hydration planning Drinking regularly rather than relying on thirst Understanding your sweat rate helps determine whether you need: Basic electrolyte hydration Higher sodium formulas Additional carbohydrate fueling The Hydration Spectrum Hydration and fueling exist on a spectrum. Choosing the right option depends on exercise duration, temperature, and fueling needs.   The Main Takeaway Hydration isn’t just about drinking water or adding electrolytes. The real key lies in how fluids move through your digestive system. Key Points Hydration isn’t just about electrolytes. The concentration of carbohydrates in a drink significantly affects how quickly fluids are absorbed. Electrolytes help retain fluid, supporting blood plasma volume, thermoregulation, and muscle function during exercise. Small amounts of carbohydrate (2–6%) accelerate hydration by activating the sodium–glucose transport system (SGLT1) in the intestine. Too much carbohydrate (8–12%+) can slow hydration, increasing the risk of stomach discomfort and delayed fluid absorption. High-carbohydrate drinks are primarily designed for fueling, not maximum hydration speed. Cluster Dextrin® allows higher carbohydrate intake with less GI distress, making it useful for endurance athletes needing large amounts of fuel. Hydration strategy should match your training conditions, including exercise duration, sweat rate, temperature, and fueling needs. Understanding how electrolytes, carbohydrate concentration, and drink formulation interact can help you choose the right hydration strategy for both performance and comfort during training and racing. Need guidance on what electrolyte formula is right for you? Check out our guide: Electrolyte Supplements Explained: Benefits, Science & How to Choose the Right Formula   Ready to Optimize Your Hydration? If you want hydration formulas designed around proper electrolyte balance and optimal carbohydrate concentration, explore our Electrolyte Collection to find performance hydration solutions built for real training conditions. Unsure where to start? Check out our blog Top 9 Best Electrolyte Supplements in 2026 for Hydration, Sport & Daily Health

If you’ve ever felt drained halfway through a workout, battled headaches after a long run, or struggled with muscle cramps at night, electrolytes might be the missing piece in your nutrition plan. Electrolyte supplements have exploded in popularity, from endurance athletes and gym-goers to office workers trying to stay hydrated. But what actually are electrolytes? Do you really need a supplement? And with so many options on the market, how do you choose the right one without getting swept up in the hype? In this guide, we’ll break down the science in practical terms, explain when supplementation makes sense, and help you choose the right formula for your training. If you're ready to optimise hydration and performance, explore our curated Electrolyte Supplement Collection featuring high-quality hydration formulas designed for real-world performance.   What Are Electrolytes? (And Why They Matter More Than You Think) Electrolytes are charged minerals that regulate: Muscle contractions Nerve signalling Fluid balance Blood pressure Heart rhythm The key electrolytes include: When you sweat, you primarily lose sodium and chloride, with smaller losses of potassium and magnesium. If you replace fluid without replacing sodium, plasma sodium concentration can drop, which can lower performance and increase fatigue. Hydration is not just about water. It’s about maintaining electrolyte balance.   Why Electrolyte Supplements Are So Popular in 2026 Modern training has changed Higher participation in endurance and hybrid events Growth in high-intensity functional training Increased sauna use Rise in ketogenic and low-carb dieting More people training in fasted states These factors all increase electrolyte demand. For people training 4-6 times per week, hydration strategy directly influences output, recovery, and adaptation. Electrolytes are also important for those who work in hot and humid conditions daily.  The Marketing FactorIt’s also fair to recognise that marketing has contributed to the rise in electrolyte products. Hydration is now more visible in mainstream health conversations, and that’s not entirely a bad thing. Greater awareness has helped people think more intentionally about fluid intake, daily mineral balance, and overall wellbeing. That said, electrolyte needs are highly individual. Light activity may not require high-dose formulas Intense training, heat exposure, or low-carb diets often justify them Everyday wellness support can benefit from lower-dose blends The key isn’t whether electrolytes are “necessary” for everyone, it’s matching the right formula to the right lifestyle.   Electrolyte Supplements Explained: What Actually Matters? Not all hydration products are equal. Many are underdosed. Others are simply high-sugar drinks with minimal sodium. Here’s what to look for. 1. Sodium Is King Sodium is the primary electrolyte lost in sweat. Moderate training: 300–600mg per session Heavy sweating/endurance: 700–1000mg per hour Electrolyte supplements with 100–150mg of sodium per serve are unlikely to significantly impact performance in serious training contexts, but can be useful for general health support by encouraging fluid intake.  What About Potassium? Potassium supports muscle contractions and cellular fluid balance, but sweat losses are relatively small and blood levels are tightly regulated. Including 100–300mg can help maintain balance, but high doses aren’t necessary for typical training sessions. And Magnesium? Magnesium supports ATP (energy) production and muscle relaxation, but depletion is usually long term, not within a single session. You don’t lose large amounts of magnesium in a single workout, and higher intra-workout doses can cause GI discomfort. It’s generally more effective as a daily recovery mineral rather than a session-critical ingredient. 2. A Small Amount of Carbohydrate Improves Fluid Uptake This is one of the most misunderstood areas in sports hydration.A small amount of carbohydrate, more specifically a 2–6% solution (20–60g per litre), can significantly improve fluid absorption in the small intestine. Here’s why:In the intestinal lining, there’s a transport protein called SGLT1 (Sodium-Glucose Linked Transporter 1). This transporter: Pulls glucose and sodium into intestinal cells together Water then follows via osmotic gradient In simple terms: Glucose + Sodium = Faster water absorption Without glucose present, sodium absorption is slower. With a small carbohydrate presence, fluid delivery into circulation improves noticeably. This is the same physiological principle behind medical oral rehydration therapy used in hospitals. However, more carbohydrates does not equal better. If carbohydrate concentration exceeds ~8–10% (80g per litre), gastric emptying slows, which can: Increase GI distress Reduce fluid delivery speed Cause bloating That’s why smart performance formulas include just enough carbohydrate to enhance absorption, and not overwhelm digestion. Learn more about the role of carbohydrates for hydration in our blog: The Overlooked Ingredient in Electrolyte Drinks That Changes How Fast You Hydrate   3. When to Choose Carbs vs Zero-Sugar Choose electrolytes with carbohydrates if: Performing endurance events Training at high intensity Needing intra-workout fuel Training longer than 60–90 minutes Choose zero-sugar electrolytes if: You're a heavy sweater that wants higher electrolyte intake without over-doing carbohydrate intake Following low-carb or keto Training at low intensity for under 60 minutes Using electrolytes primarily for general fluid replacement, not sport performance At Sportsfuel, our Electrolyte Supplement Collection includes both carbohydrate-enhanced performance blends and clean zero-sugar options, allowing you to match hydration to your lifestyle and training demands.   Signs You May Need Electrolyte Support You may benefit from electrolyte supplementation if you experience: Frequent muscle cramps Headaches post-training Dizziness in hot conditions Noticeable salt residue on clothing Decline in alertness and performance during longer sessions A common mistake is assuming magnesium alone fixes cramps. During active sweat loss, sodium depletion is often the primary issue. Electrolytes for Different Training Goals Endurance Athletes Prioritise: Higher sodium (500–1000mg per hour) 20–60g carbohydrates per hour Easy-mix powders or sachets Strength & Hypertrophy Focus on: 300–600mg sodium Moderate magnesium Optional low-dose carbohydrates for longer sessions Low-Carb / Keto Athletes Due to increased renal sodium excretion: Daily sodium support is often beneficial Zero-sugar electrolyte blends work well Magnesium can support neuromuscular recovery Pairing electrolytes with adequate protein intake can further support recovery and performance adaptation. We break down the best electrolytes for different goals in our blog: Top 9 Best Electrolyte Supplements in 2026 for Hydration, Sport & Daily Health   When Should You Take Electrolytes? Pre-workout:If fasted or training in heat, 20–30 minutes before. For long endurance events, taking electrolytes the day before can help pre-event hydration.  Intra-workout:For sessions longer than 60 minutes, or high-intensity training with heavy sweat loss, consume regularly throughout the session. Aim to spread intake evenly to reach: 300–1000mg sodium per hour (based on sweat rate) 20–60g carbohydrate per hour for endurance work Rather than waiting 45–60 minutes and drinking a large amount, take small mouthfuls every 5–15 minutes. This helps maintain plasma volume, supports normal neuromuscular function, and improves gastrointestinal comfort, all of which contribute to more effective hydration during prolonged exercise. Hydration works best when it’s steady and proactive, not reactive and rushed. Post-workout:Use electrolytes if sweat loss was heavy or you experience post-session fatigue.   Choosing the Right Electrolyte Supplement at Sportsfuel Inside our Electrolyte Supplement Collection, you’ll find hydration solutions tailored to: Endurance performance Strength training Low-carb lifestyles Everyday hydration   Are Electrolytes Found in Food? Yes, electrolytes are naturally present in many whole foods. For example: Sodium: salt, processed meats, many sauces,  Potassium: bananas, potatoes, yoghurt, leafy greens Magnesium: nuts, seeds, dark chocolate, legumes Calcium: dairy products, fortified alternatives During heavy training, high sweat loss, or heat exposure, replacing adequate sodium and fluids through food alone can be impractical. This is where electrolyte supplements offer advantages: Precise sodium dosing Faster fluid delivery Convenient use during training Easy adjustment based on sweat rate Whole foods build the foundation. Targeted electrolyte supplements help close the gap when performance demands increase   Key Takeaways Electrolytes regulate hydration, muscle function, and performance. Sodium is the most critical electrolyte during sweat loss. Small amounts of carbohydrate enhance fluid absorption via sodium-glucose transport. Too much carbohydrate slows absorption. Balance matters. Your ideal formula depends on training duration, intensity, and diet. Hydration isn’t just about drinking water. It’s about replacing what you lose, intelligently.   Ready to Hydrate Smarter? If you want to train harder, reduce fatigue, and support recovery with science-backed hydration, explore our curated range of performance-focused formulas. Find your ideal hydration solution in our Electrolyte Supplement Collection at Sportsfuel and optimise your performance from the inside out.   FAQ: Electrolyte Supplements Explained 1. Do electrolytes with carbs hydrate better than zero-sugar versions? In longer or high-intensity sessions, yes. Small amounts of carbohydrate enhance sodium and water absorption via intestinal transport mechanisms. 2. Can I take electrolytes every day? Yes, especially if you sweat heavily, train frequently, or follow a low-carb diet. 3. Are sports drinks the same as electrolyte supplements? Not necessarily. Many commercial sports drinks are under-dosed in sodium and overly high in sugar. Read the label to look for sodium 4. How much sodium do athletes actually need? Most active individuals benefit from 500–1500mg additional sodium during heavy training sessions, depending on sweat rate. 5. Is too much carbohydrate bad for hydration? High concentrations (above ~8–10%) can slow gastric emptying and reduce fluid absorption efficiency. Balance is key.

Ingredients 1 serve Switch Nutrition Protein Switch 1 frozen banana 1 Medjool date 1 cup coconut milk 1 Tbsp cashew butter 1 tsp desiccated coconut 1 tsp cacao nibs ½ cup water Ice Method Blend all ingredients in a blender until smooth. Pour smoothie into a glass and top with coconut flakes and cacao nibs (optional).

Ingredients 1 serve Vitality Switch - Chocolate 1 Cup Rolled Oats ¼ Cup Shredded Coconut 1 Tbsp Hemp Seeds 1 Tbsp Pepitas 1 Cup Milk (Almond or Coconut) Method Combine all dry ingredients in a bowl. Stir through milk, cover and refrigerate overnight. Serve topped with yoghurt, fresh fruit and extra seeds.

Proper hydration is essential for performance, recovery, and overall health. Whether you're training for a marathon, working out at the gym, or simply trying to stay hydrated throughout the day, choosing the best electrolyte supplement in 2026 can make a noticeable difference. Electrolytes like sodium, potassium, magnesium, and calcium help regulate fluid balance, support muscle contractions, and maintain nerve function. When you sweat during exercise or lose fluids through heat, these minerals must be replaced to prevent dehydration, fatigue, and muscle cramps. Today’s sports hydration market includes a wide range of products, from zero sugar electrolyte powders for keto diets, to high-performance drink mixes for endurance athletes, to clean daily hydration formulas with natural ingredients. In this guide, we’ve ranked the top electrolyte supplements in 2026, grouped into three key categories: Best Zero Sugar Electrolytes Best Electrolytes for Endurance & Sport Best Electrolytes for Daily Hydration Browse while you read by exploring our Electrolyte Supplement Collection.   Quick Picks: Top Electrolytes for Different Needs If you’re looking for the right hydration formula quickly, here are our top picks based on different training goals and hydration needs. Keto and low-carb diets → Nothing Naughty Low Carb Hydration Powder Sugar-free → Elyte Hydration Powder Sachets Heavy sweating and hot climates → Precision Hydration PH 1000 Electrolyte Drink Mix Endurance racing and high-carb fueling → PURE Performance+ Race Fuel Electrolyte Drink Mix General endurance training and racing → SiS Go Electrolyte 1.6kg Convenient hydration tablets → SiS Hydro Tablets Natural electrolyte drink mix → Skratch Labs Hydration Sport Drink Mix Everyday moderate exercise and general electrolyte support → Clean Nutrition Electrolyte Hydration Hydration + other health benefits → Dr Hydrate All-In-One Hydration Formula   How Electrolyte Supplements Work Electrolytes: Electrolytes are charged minerals like sodium, potassium, magnesium, calcium, and chloride that regulate fluid balance, nerve signalling, muscle contractions, and heart rhythm. When you sweat during training, you primarily lose sodium and chloride, with smaller losses of potassium and magnesium. If you replace fluid without replacing sodium, hydration efficiency can decline, which may lead to fatigue, reduced performance, and headaches after exercise. Carbohydrates: Many electrolyte hydration formulas include a small amount of carbohydrate, which helps transport sodium and water across the intestinal wall through the sodium–glucose transport mechanism (SGLT1). This improves fluid absorption compared with water or electrolytes alone, which is why many sports hydration drinks combine carbohydrates with electrolytes during longer workouts and races. However, more carbohydrates isn’t necessarily better. Learn more in our guide: The Overlooked Ingredient in Electrolyte Drinks That Changes How Fast You Hydrate Understanding electrolyte balance helps you choose the right hydration strategy based on your training, sweat rate, and environment. For a deeper breakdown of hydration science and how electrolyte formulas differ, read our full guide: Electrolyte Supplements Explained: Benefits, Science & How to Choose the Right Formula. Best Electrolyte Supplements for Endurance & Sport Athletes training for running, cycling, triathlon, or endurance sports often require electrolyte supplements that combine hydration with carbohydrate fueling. These sports drink mixes help maintain energy levels, electrolyte balance, and performance during long workouts or races. PURE Performance+ Race Fuel Electrolyte Drink Mix Best for: High-carb endurance fuelling and gut training Key Stats (Per 450ml Serve)90g Carbs | 651mg Sodium | HASTA tested PURE Performance+ Race Fuel Electrolyte Drink Mix is designed for endurance athletes who need to sustain high carbohydrate intake during long training sessions and races. Unlike most hydration supplements that primarily focus on electrolytes with minimal-to-moderate carbohydrates, Race Fuel delivers a large carbohydrate load alongside electrolytes. This allows it to function as a primary fuel source when gels or solid foods are impractical, helping athletes meet aggressive fuelling targets through fluid alone. Why it stands out Single sachets and large bags available Cluster Dextrin™ for rapid digestion and steady energy High electrolyte content Unflavoured options to reduce flavour fatigue Can be used as a sole source of fuel during long efforts HASTA certified and made in New Zealand Shop PURE Performance+ Race Fuel SiS Go Electrolyte 1.6kg Best for: Balanced hydration and carbohydrate intake during endurance exercise Key Stats (Per 500ml Serve)36g carbs | 500mg Sodium | Informed Sport tested SiS GO Electrolyte uses an isotonic formula that sits between hypotonic hydration drinks and high-carbohydrate fuels. This balance allows athletes to take in a useful amount of carbohydrate while maintaining steady fluid absorption, helping reduce the risk of stomach discomfort that can occur with more concentrated drinks. Its carbohydrate source is primarily maltodextrin, known for quick digestion and steady energy delivery. Why it stands out Easy to drink over long sessions without feeling heavy Primarily maltodextrin-based for fast, easily digested energy High sodium content to support hydration and fluid balance Shop SiS Go Electrolyte 1.6kg Precision Hydration PH 1000 Electrolyte Drink Mix Best for: Heavy sweaters, hot climates, high-sodium hydration Key Stats (Per 500ml Serve)500mg Sodium | 16.5g Carbs | Informed Sport tested Precision Hydration PH 1000 Electrolyte Drink Mix is designed for athletes who lose large amounts of sodium through sweat, particularly during training or racing in hot or humid environments. With 1,000mg of sodium per litre when mixed as directed, it provides a significantly stronger electrolyte concentration than many standard hydration drinks. The formula also includes a light 3% carbohydrate concentration, helping support fluid absorption. Why it stands out Available in sachets for easy mixing during training or racing 1,000mg sodium per litre to replace electrolytes lost through heavy sweating Hypotonic 3% carbohydrate formula supports efficient fluid absorption Designed for athletes training in hot climates or high sweat conditions Mild citrus flavour helps reduce flavour fatigue during long sessions Informed Sport tested for quality and athlete confidence Shop Precision Hydration PH 1000 Electrolyte Drink Mix Best Zero Sugar Electrolyte Supplements Zero sugar electrolyte supplements are ideal for people following keto, low-carb, or fasting diets, or athletes who want higher electrolyte intake without over-doing carbohydrate intake. These electrolyte drink mixes focus on delivering high sodium and mineral content without sugar, making them popular for fasted training, hot weather workouts, and heavy sweating. Elyte Hydration Powder Sachets Best for: Daily hydration, heavy sweating, zero-sugar electrolyte replenishment Key Stats (Per 500-1100ml Serve) 1000mg sodium | 500mg potassium | Zero sugar ELYTE Hydration is a zero-sugar electrolyte drink designed to support hydration and electrolyte balance without added carbohydrates, making it suitable for daily hydration, fasted training, or low-carb nutrition strategies. Why it stands out Convenient single serve sachets Balanced electrolyte blend to support fluid balance and muscle function Helps replenish salts lost through sweat and daily activity Clean ingredient profile with natural flavours and stevia Suitable for low-carb, keto, or fasted training approaches Shop ELYTE Hydration Electrolyte Drink Mix SiS Hydro Tablets Best for: Low-calorie hydration, hot conditions, shorter training sessions Key Stats (Per 500ml Serve) 870mg sodium | <0.5g sugar | Informed Sport tested SiS Hydro Tablets are designed for hydration-first electrolyte support without added carbohydrates, making them useful when electrolyte balance is the priority rather than energy intake. The tablets dissolve easily in water to deliver a light, refreshing electrolyte drink suited to shorter workouts or hot conditions. Why it stands out Effervescent tablet format for convenient on-the-go hydration Formulated with a scientifically proven sodium concentration (30mmol/L) Originally developed for the British Sailing Team to compete at the 2008 Beijing Olympics Optional caffeine flavours Formulated to support fluid retention and sweat replacement Light taste that’s easy to drink during exercise Shop SiS Hydro Tablets Nothing Naughty Low Carb Hydration Best for: Low-carb lifestyles, everyday hydration, light activity Key Stats (Per 200ml Serve) 80mg Sodium | 93mg Potassium | Zero sugar Nothing Naughty Low Carb Hydration Powder is designed for sugar-free hydration with a more potassium-balanced electrolyte profile. Compared with many sports hydration formulas that prioritise high sodium for sweat replacement, this mix provides a potassium-forward balance. This can be particularly useful on low-carb or ketogenic diets, where restricting fruits and starchy vegetables often reduces dietary potassium intake. Why it stands out Potassium-dominant electrolyte profile Naturally sweetened with erythritol and thaumatin Keto-friendly and gluten free Made in New Zealand Shop Nothing Naughty Low Carb Hydration Powder Best Electrolytes for Daily Hydration Not everyone needs high-dose sports hydration formula. Many people simply want a clean electrolyte supplement for everyday hydration. These options are ideal for day-to-day training, general wellness, light workouts, travel hydration, and hot climates. Clean Nutrition Electrolyte Hydration Best for: Everyday hydration, light training, hot climates Key Stats (Per 200ml Serve) 10.8g carbs | 56mg Sodium | 68 mg Potassium Clean Nutrition Electrolyte Hydration Powder is formulated as a hypotonic electrolyte drink, combining a light carbohydrate concentration with key electrolytes to support efficient fluid absorption. While it isn’t as high in electrolytes as some performance-focused hydration formulas, this lighter profile can still support everyday hydration or lighter training, where sweat losses are typically lower. It also provides more potassium than sodium, making it better suited to general electrolyte balance rather than high-sweat endurance replacement. Why it stands out Hypotonic formula designed for faster fluid absorption Supports daily energy levels Electrolytes including sodium, potassium, magnesium, and calcium Naturally flavoured Made in New Zealand Shop Clean Nutrition Electrolyte Hydration Powder Skratch Labs Sport Hydration Mix Best for: Daily training, endurance workouts, light race fueling Key Stats (Per 350-500ml Serve) ~380mg sodium | ~20g carbohydrates | Low-osmolality formula Skratch Labs Sport Hydration Mix is supports consistent hydration during everyday training, with a light carbohydrate and electrolyte balance that’s easy to drink session after session. It uses real fruit flavouring instead of artificial sweeteners, helping keep the drink light and palatable during longer workouts. While gentle enough for daily use, the combination of sodium and simple carbohydrates can also support hydration and steady energy during longer races or endurance efforts. Why it stands out Supports hydration during everyday training and general activity Provides light carbohydrate energy without the heaviness of high-carb drinks Helps replace electrolytes lost through sweat Low-osmolality formula supports fluid absorption and gut comfort Real fruit ingredients help reduce flavour fatigue Shop Skratch Labs Hydration Mix Dr Hydrate All-In-One Hydration Formula Best for: Daily wellness hydration, recovery support, nutrient-rich hydration Key Stats (Per 600-700ml Serve) 2.5g carbs | 210mg sodium | HASTA tested Dr. Hydrate takes a more comprehensive approach to hydration, combining electrolytes with vitamins, minerals, amino acids, and probiotics. This makes it highly suitable as a daily wellness hydration drink, supporting recovery, metabolism, and general health alongside fluid balance. Why it stands out Available in sachets and jar Combines electrolytes with amino acids to support recovery and muscle function Includes B vitamins and trace minerals for metabolic and energy support Contains probiotics to support digestion and nutrient absorption Sugar-free formula, suitable for keto and low carb diets Designed as an all-in-one hydration and wellness supplement Shop Dr. Hydrate Other Electrolyte Supplements Worth Considering While the supplements above are among the best electrolyte powders and drink mixes in 2026, several other hydration products are also worth mentioning depending on your needs. Other highly-rated electrolyte options are: PURE Electrolyte Hydration 500g - Natural, NZ made formula to support endurance Switch Nutrition Hydrate Sugar-Free Electrolytes - Electrolytes + taurine and CoffeeBerry™ for an energy boost Horleys Replace Hydration 1.6kg - Cost effective, reliable endurance formula Each of these products offers a slightly different balance of electrolytes, carbohydrates, and convenience. Conclusion: Choosing the Best Electrolyte Supplement in 2026 The best electrolyte supplement ultimately depends on how you train, how much you sweat, and what your hydration goals are. Endurance athletes training for marathons, triathlons, or long cycling sessions often benefit from hydration formulas that combine electrolytes with carbohydrates to support both fluid absorption and sustained energy. Products like Precision Fuel & Hydration, PURE Race Fuel, and SiS GO Electrolyte are designed for this balance. For those following low-carb or ketogenic diets, or training in a fasted state, zero sugar electrolyte supplements help maintain electrolyte balance without adding carbohydrates. Options like ELYTE Hydration, SiS Hydro Tablets, and Nothing Naughty Low Carb Hydration focus on delivering key minerals without sugar. If your goal is everyday hydration, lighter electrolyte drinks such as Clean Nutrition Electrolyte Hydration, Skratch Labs Sport Hydration Mix, or Dr Hydrate can support fluid balance during regular training, hot weather, or daily activity. Hydration needs can vary widely between individuals. Factors like training duration, sweat rate, climate, and diet all influence how much sodium and other electrolytes you may need. Choosing a formula that matches your training style and hydration needs can help support consistent performance, better recovery, and more effective fluid balance. If you're still unsure which products are right for you, explore our full Electrolyte Supplement Collection, contact us for advice, or read our guide: Electrolyte Supplements Explained: Benefits, Science & How to Choose the Right Formula.

Hitting the wall mid-race is every runner’s nightmare, and poor fueling is usually to blame. Choosing the best running gels in 2026 can make the difference between fading in the final kilometres and finishing strong. Whether you’re training for your first half marathon, building toward a full marathon, or preparing for an ultra, dialing in your fueling strategy is essential. The right running gel helps you maintain steady energy, improve endurance, and avoid the dreaded mid-run crash. In this guide, we’ve ranked the best running gels available this year, including high-carb options, caffeine-powered formulas, electrolyte-packed blends, and easy-to-digest isotonic gels, so you can confidently choose the right fuel for your training and race-day goals.   Top 7 Running Gels in 2026 SiS GO Isotonic Energy Gel PURE Fluid Energy Gels Maurten Gel 160 Precision Fuel PF 90 Gel SiS Beta Fuel + Nootropics Energy Gels GU Energy Gel USN ISO Fuel Energy Liquid Gels Now, let’s take a closer look at each gel and why it earns its place in the 2026 rankings. Browse while you read by exploring our full energy gel collection.   SiS GO Isotonic Energy Gel Easiest Energy Gel to Consume If you struggle with thick gels, SiS GO Isotonic is one of the easiest to take mid-run. This is a fantastic option for beginner runners, those who don’t like thick gels, or those prone to stomach discomfort. Shop SiS GO Isotonic Gels here   PURE Fluid Energy Gels Most Natural & NZ-Made Option If you prefer a cleaner ingredient profile, PURE Fluid Energy Gels are a fantastic locally trusted choice. Great for runners who want a simpler ingredient list without sacrificing performance. Shop PURE Fluid Energy Gels here   Maurten Gel 160 Easiest on the Stomach Used by elite marathoners worldwide, Maurten’s hydrogel technology helps encapsulate carbohydrates for smoother absorption and reduced GI distress. It has a mild citrus flavour profile to minimise flavour-fatigue. The Maurten Gel 160 is particularly powerful for runners training for high-carb strategies (80–100g carbs per hour). Shop Maurten Gel 160 here   Precision Fuel PF 90 Gel Highest Carb Energy Gel If you’re pushing your carb intake higher in 2026, Precision Fuel PF 90 Gel is the ultimate high-capacity option. Known as the “jumbo gel,” it delivers a massive 90g of carbohydrate per pouch (equal to three standard gels) in one convenient, resealable format. Ideal for marathoners, ultra runners, and Ironman athletes who want maximum fuel without carrying multiple single-use gels. Shop Precision Fuel PF 90 Gel here   SiS Beta Fuel + Nootropics Energy Gels Most Caffeinated Energy Gel If you want maximum mental and physical performance in one gel, the SiS Beta Fuel + Nootropics Energy Gel is the most powerful option in the lineup for 2026. Designed for endurance events lasting 2+ hours, this advanced formula combines high-dose carbohydrates with cognitive enhancers to fuel both body and mind. Ideal for marathoners, Ironman athletes, and ultra runners who need sustained energy plus sharp focus late in the race. Shop SiS Beta Fuel + Nootropics Energy Gels here   GU Energy Gel Most Compact & Variety GU Energy Gel has been a reliable staple for years and continues to be a strong option in 2026. Affordable, effective, and easy to find your favourite flavour, making it ideal for long training blocks. Shop GU Energy Gels here   USN ISO Fuel Energy Liquid Gels Highest in Electrolytes If hydration and cramp prevention are a priority, USN ISO Fuel Energy Liquid Gels stand out as one of the highest-electrolyte options in 2026. Designed as an isotonic liquid gel, it delivers fast-absorbing carbohydrates alongside a comprehensive electrolyte blend, making it ideal for long, hot race conditions. Ideal for marathoners, ultra runners, and triathletes training or racing in hot conditions where sweat loss is high. Shop USN ISO Fuel Energy Liquid Gels here   Conclusion: Which Energy Gel Is Right for You? The best energy gels for running in 2026 depend entirely on your strategy: Want easy digestion with no water needed? → SiS GO Isotonic Prefer natural & NZ-made? → PURE Fluid Energy Gels Need something easy on the stomach for high-carb fueling? → Maurten Gel 160 Want maximum carbs in one serving? → Precision Fuel PF 90 Gel Need serious caffeine + mental focus? → SiS Beta Fuel + Nootropics Want a reliable all-rounder for training? → GU Energy Gel Training or racing in hot conditions? → USN ISO Fuel Energy Liquid Gels The key is testing your gels during long training runs, never on race day for the first time. At Sportsfuel, we’re constantly bringing in new and innovative running gels from leading brands, so there are always more great options to explore beyond the ones featured in this list. Ready to upgrade your fueling? Browse our full range of energy gels and find the perfect match for your next run.

5 SUREFIRE WAYS TO INCREASE ENERGY ALL DAY In a world where being highly motivated, focussed and energised are daily requirements to succeed, we need all the help we can get…and some days coffee alone just doesn’t cut it! In this article we will look at the top 5 ways to increase energy all day. 1. Sleep Sleep – This might sound strange but sleep duration and quality is the most effective predictor of energy the next day. If you are feeling lethargic, tired or irritable, sleep should be your priority. Simply achieving 7.5 hours of unbroken quality sleep can be life changing for daily energy and motivation. Here are some quick tips to get the best sleep. Sleep before midnight is 2x more beneficial than after midnight. Plan to be in bed 8 hours before you need to wake up. 30 mins to doze off and get settled. Use Magnesium which has been shown to improve sleep quality and increase energy through the day. Read a book to wind down. Don’t rely on digital games, social media or watching TV. Don’t eat within 2 hours of bedtime. The digestion and blood sugar fluctuations can prevent getting to sleep and staying asleep. Don’t drink too much water before bed. Getting up to go to the toilet can disrupt quality sleep. Reduce alcohol. Even though it is a sedative it can reduce deep sleep where recovery happens. Reduce caffeine and stimulants after 2pm. Caffeine will still be in your system 6-8 hours after consumption. Use Ashwagandha. This Ayurvedic herb has been shown to reduce cortisol and promote better sleep quality. Pro Tip: Switch Nutrition Adrenal Switch™ is your go to product containing Ashwagandha and Magnesium to reduce stress, improve sleep and increase energy the next day! 2. Caffeine Still KING for energy… however, you can get too much of a good thing and certain forms are better than others. Yes, caffeine boosts energy, alertness, focus, motivation, and performance. However, too much caffeine can cause a crash, tiredness, diarrhoea and an increasing dependence or addiction. It is not uncommon for people to start with 100mg (1 cup of coffee) and before long need 300mg (triple shot) to get the same benefit. This is called adrenal resistance. Your body is producing adrenaline in response to the caffeine, but you are not responding to it as well. This can be unhealthy as your adrenals are working overtime to call up the energy, but your brain and muscles are not picking up the phone. Natural caffeine provides all the benefits of synthetic caffeine anhydrous but has a smoother, longer lasting feeling without the crash or chemical residues of synthetic caffeine. You will find natural caffeine in Switch Nutrition Coffee Switch™ (for your coffee lovers), Power Switch™ (Pre-Workout) and Thermal Switch™ (for the fat burning energy chaser). 3. Move Regular exercise is far more effective at boosting energy than a remaining sedentary and conserving energy. Moving at regular intervals helps boost blood flow and improve insulin sensitivity which results in more energy being utilised by your working muscles and your brain. In fact, one study found that sedentary people with persistent tiredness and fatigue reduced their tiredness by 65% with regular exercise. In another study just 10 minutes of walking increased energy more than a sugary snack. So, get away from your desk for 10 minutes each hour and go for a walk or do some movement that increases your heart rate and improves your blood flow. 4. Nootropics There is a new class of botanical compounds that help enhance focus and mental energy while reducing fatigue. They are called Nootropics! Nootropic is the term given to a compound that boosts cognitive function. Some nootropics are gabanergic (calming) and others are adrenergic (excitatory). Some boost mood, focus, mind-muscle connection, and others enhance learning or memory recall. EnXtra&reg EnXtra® - Alpina Galanga is the source of this NEW patented natural compound that amplifies the benefit of caffeine by 30% for up to 5 hours without jitters or a crash. It is thought to act as an adaptogen allowing your body and brain to respond positively to stimulants and stress. EnXtra® boosts dopamine receptors and down regulates adenosine. This means it may enhance motivation, happiness, satisfaction and focus while reducing fatigue and tiredness. EnXtra® has been shown to increase alertness with or without caffeine by 100% over placebo. In 2019 it won the prestigious Nutraingredients Best New Ingredient Award. You should make sure this ingredient is in your next pre-workout or focus supplement. Hordenine Hordenine – Found in Hordeum vulgare, this neuro stimulant works by inhibiting MAO (MonoAmine Oxidase). This inhibition reduces the metabolism and breakdown of catecholamines (adrenaline, dopamine etc). Simply put, Hordenine keeps you focused and motivated for longer. In a 2009 study hordenine showed to peak energy at 60 – 90 minutes after consumption and significantly increase energy burned over placebo. You will find hordenine in Thermal Switch™ & Power Switch™. Theobromine Theobromine – Found in Theobroma cacao (chocolate), this unique stimulant also possesses vasodilating benefits. This means it may boost your energy and focus while enhancing blood flow for greater muscle performance and recovery. In addition to this, Theobromine has bronchodilation benefits that may support better respiratory performance. Theobromine can be found in the following big hitting energy formulas… Coffee Switch™, Thermal Switch™ & Power Switch™. NeuroFactor® NeuroFactor® - Coffea Arabica Fruit Extract is the source of this highly researched ingredient. It has been shown in clinical trials to boost BDNF (Brain Derived Neurotropic Factor) by 143%. BDNF is a protein peptide that helps improve the architecture of the brain to boost its processing speed and memory recall. In fact, as we age, lowered levels of BDNF is thought to result in lowered mental performance and potential onset of age-related cognitive decline and a decrease in mental energy. Neurofactor® may be more helpful for learning and memory. However, it does help support focus and energy so it’s a nice addition to your pre-workout (Power Switch™), thermogenic (Thermal Switch™) or nootropic coffee supplement (Coffee Switch™). Ketones Exogenous Ketones are a recent supplement super star. They entered the market in 2017 and have continued to show promise in study after study. They work by essentially putting your body into a temporary state of ketosis even if you aren’t following a ketogenic diet. Once the ketones are circulating in your body they not only provide energy to your cells but they signal certain processes to occur. Up Regulate Mitochondrial Biogenesis – Ketones signal your body to produce more new healthy mitochondria. The mitochondria are the powerhouse of your cells. This is where your energy gets converted from fats and some carbs. Down Regulate Ghrelin – Ghrelin is a hunger hormone. Ketones have the ability to reduce ghrelin which can significantly reduce cravings and hunger. This may stop you looking for that quick fix snack. Increase BDNF – Like NeuroFactor®, ketones can boost brain function, and like MCT oil, they pass through the blood brain barrier providing energy to your brain to boost alertness and focus without stimulation of your central nervous system and without an increase in blood pressure or heart rate. You will find Ketones in Keto Switch™ or a precursor to ketones in MCT Oil Powder. They both help boost mood, focus, energy and productivity. 5. Eat Wholefoods Nutritious healthy balanced meals can make all the difference to your daily energy needs. When you eat rubbish, you will feel rubbish. What goes up must come down. What I mean by this is too many simple carbs or sugary foods can temporarily boost energy and will increase blood sugar. However, once insulin comes in and disperses the sugar into storage (sometimes fat cells), your blood sugars crash, your mood crashes, your energy crashes and you become grumpy, tired and less productive. Eating meals high in quality protein (30% total calories), good fats (30% total calories) and a moderate amount of complex carbohydrates (40% of total calories) with around 5 – 10g of fibre (per meal) and loads of colourful veges and some fruit, will set you up for consistently good energy all day. If you can’t get enough greens or plant diversity in your diet, then consider supplementing with a great energy superfood formula Vitality Switch™. The name says it all… VITALITY!! All day energy and exuberance for life. It’s also worth mentioning certain artificial colours and preservatives have been linked to fatigue, tiredness, loss of performance and overall health decline. Be sure to minimise the bright colour artificially sweetened drinks in favour of natural options where possible. Pro Tip: Do not consume caffeine or a combination of caffeine and other nootropics too close to bed as they can disrupt your sleep. Quality sleep leads to quality brain function, less sugar cravings, better cortisol rhythm and greater energy. 😊 Disclaimer: The above article is merely a guide and is in no way a recommendation or a treatment protocol for any health conditions or diseases. You should always consult with a qualified health care provider before changing your supplement, training, or nutritional strategy. Formulated Supplementary Sports Foods must not be used by pregnant or breastfeeding women, anyone consuming prescription medication or children under the age of 15 unless advised by a qualified health care provider.