Electrolyte Drink Comparator
Compare sports drinks, electrolyte waters, coconut waters and hydration mixes side by side — all normalized to a single 8 fl oz (240 mL) serving.
| Drink | Category | Sodium | Potassium | Magnesium | Sugar | Calories | Sweeteners |
|---|---|---|---|---|---|---|---|
| Gatorade Thirst Quencher | Sports drink | 160 mg | 45 mg | 0 mg | 21 g | 80 | Sugar |
| POWERADE | Sports drink | 150 mg | 35 mg | 5 mg | 21 g | 80 | Sugar |
| LMNT (mixed in water) | Hydration mix | 1000 mg | 200 mg | 60 mg | 0 g | 10 | Non-nutritive |
| Harmless Harvest Coconut Water | Coconut water | 70 mg | 480 mg | 35 mg | 11 g | 55 | None |
Frequently asked questions
Why per 8 fl oz?
Serving sizes vary wildly — a Gatorade bottle is 20 fl oz, a coconut water box is 11 fl oz, an LMNT stick is mixed into 16 fl oz. Normalizing to 8 fl oz (240 mL) lets you compare what's actually in a single mouthful.
How much sodium do I actually need from a sports drink?
Most adults exercising for under 60 minutes don't need a sports drink at all. For longer endurance work in heat, sodium needs run 300-700 mg per hour. Mixes like LMNT and Liquid I.V. are designed for that range; standard Gatorade is lower density and meant to be consumed across multiple servings.
Is coconut water a real sports drink?
Coconut water has excellent potassium and decent magnesium, but very little sodium — the electrolyte you lose most in sweat. It's good for casual hydration; for serious endurance work, pair it with a salty snack or use a true high-sodium mix.
