Cyclist
Best energy drinks for cycling: Electrolyte and carb mix buyer’s guide
We all know staying fuelled on the bike is important, but how many of us really pay attention to optimising hydration? Staggeringly, you can expect up to a 30% decrease in your performance from just a 5% drop in hydration level – but there’s more to it than purely chugging water.
In this buyer’s guide we delve into the role of electrolytes in exercise, and how you can best deliver them into the body, whether you prefer to use effervescent hydration tabs, a bulk hydration powder or ready-portioned hydration sachets.
In addition to electrolytes, we’ll check out the other popular choice that cyclists often add to their water bottles: energy powders. Whether that means topping up your carbohydrate levels in combination with energy gels, bars and chews or opting for a high-carb drink mix, adding energy to your water is a great way to ensure a regular, quick-release source of carbs to keep fuelling the muscles.
We’ll share a selection of our favourite tried-and-tested electrolyte tabs and powders, as well as energy drink mixes, and some products that can do both, before going into more detail on exactly what you should be looking for in the best hydration and energy drinks to unlock your true performance potential, and why.
Best hydration and energy drinks at a glance
- Precision Fuel Carb and Electrolyte Drink Mix: £19.99 (15 servings) – Buy now from Precision Hydration (£19.99)
- Maurten Drink Mix 160: £37.96 (18 servings) – Buy now from Maurten (£37.96)
- Veloforte Mixed Electrolyte Powders: £8.25 (4 servings) – Buy now from Veloforte (£8.25)
- Science In Sport Go Energy Powder: £33 (32 servings) – Buy now from Cyclestore (£31.50)
- Styrkr SLT07 Hydration Tablets Mild Citrus 1000MG: £9.99 (12 servings) – Buy now from Tredz (£10)
- Rawvelo Hydration Drink Mix: £25.99 (16 servings) – Buy now from Rawvelo (£25.99)
- High5 ZERO Variety Pack: £21.99 (60 servings) – Buy now from Decathlon (20 servings £5.99)
- OTE Hydro Tabs: £8 (20 servings) – Buy now from OTE (£8)
- PowerBar IsoActive Sports Drink: £11.99 (18 servings) – Buy now from Powerbar (£11.99)
- Skratch Labs Sport Hydration Mix: £27.95 (20 servings) – Buy now from Tweeks Cycles (£13.50)
Why should you trust our advice?
Here at Cyclist, we’ve had the pleasure of testing and trialling, sipping and gulping all sorts of hydration mixes, tabs and powders over the years, as well as a wide selection of energy drink powders, so we really do know our carbs from our salts.
There’s a huge selection of performance nutrition and hydration out there, but we’ve whittled the list down to just a few of our tried-and-tested favourites, with options to suit different budgets and requirements.
Best hydration and energy drinks: our picks
Precision Fuel Carb and Electrolyte Drink Mix
- RRP: £19.99 (15 servings) – £1.33 per serving
- 510g bulk electrolyte and carbohydrate mix
- 30g carbohydrate and 500mg sodium per 34g serving (500ml mix)
- 2:1 glucose to fructose mix
Supplied in a bulk pouch, add two scoops of the Precision Fuel powder to a 500ml bottle to give 30g carbohydrate, 500mg sodium, 125g potassium, 24mg calcium and 12mg magnesium, offering both energy and electrolytes in one package.
The drink mix is easily dissolved in water, making a white cloudy drink that’s subtly citrus flavoured. Carbohydrate is provided in a 2:1 glucose to fructose ratio.
Precision Nutrition recommends the Carb and Electrolyte Drink Mix for rides of a few hours including high intensity efforts, as it’s easy to take on energy with no chewing involved while you’re breathing hard.
Precision Fuel also offers a carbohydrate-only alternative, which delivers up to 60g carbohydrate per 500ml bottle (ie, double), which was formulated in collaboration with UCI ProTeam Lotto-Dstny.
- Buy now from Precision Hydration (£19.99)
Maurten Drink Mix 160
- RRP: £37.96 (18 servings) – £2.11 per serving
- 40g sachets of carbohydrate and electrolyte mix
- 39g carbohydrate per serving (500ml mix)
- Maltodextrin and fructose mix
Supplied in easy to use individual sachets, the Maurten Drink Mix 160 provides a granulated maltodextrin and fructose sports drink with 400mg sodium chloride salt when mixed with a 500ml bottle of water.
The Drink Mix 160 forms a ‘hydrogel’ in stomach acid, which Maurten claims helps to transport the carbohydrates, salt and water into the intestine, where they are absorbed into the body.
Unlike many hydration and energy drink options, the Drink Mix 160 is unflavoured, giving a naturally sweet taste.
Providing 39g of carbohydrates per bottle, you can use the Maurten Drink Mix 160 to supplement your bar and gel intake. For a more concentrated option, opt for the Drink Mix 320 to deliver 80g carbohydrate per 500ml mix.
- Buy now from Maurten (£37.96)
Veloforte Mixed Electrolyte Powders
- RRP: £8.25 (4 servings)- £2.06 per serving
- Mix of powder sachets for electrolytes only (Solo), electrolytes and carbohydrates (Vivo and Passo) and electrolytes, carbohydrates and caffeine (Attivo)
- Designed to be used in 500ml bottle
- Still ‘iced tea’ formulation rather than fizzy
This selection of four electrolyte powders from Veloforte boast some exciting flavours, including golden apricot and sage (Solo), peach, raspberry and rosehip (Vivo), mango and passionfruit (Passo) and strawberry and basil (Attivo).
The powders are naturally flavoured using freeze-dried fruits, with sodium from pink Himalayan salt and potassium from freeze-dried coconut water.
The Vivo, Passo and Attivo powders provide 22g carbohydrates when mixed into a 500ml bottle. As most riders will need between 60-90g carbohydrate per hour, based on ride intensity, duration and body weight, the drink powders allow you to make up a part of that energy requirement, combined with bars, gels and chews, rather than being the sole source of energy.
For added caffeine, which can improve mental focus, opt for Attivo, which contains 75mg naturally-derived caffeine from the guarana plant: the equivalent to between one and two shots of espresso.
In terms of electrolytes, each sachet offers between 175-240mg potassium and 275-350mg sodium.
Science In Sport GO Energy Powder
- RRP: £33 (32 servings) – £1.03 per serving
- Bulk energy powder giving 47g per 50g serving, made up in 500ml bottle
- Lemon, orange and blackcurrant flavours
A popular option from Science In Sport, the Go Energy Powder can be made up using three scoops per 500ml bottle to create a mix offering 47g carbohydrate from a mix of maltodextrin and fructose.
Assuming you’d aim to drink a bottle an hour, most riders would benefit from adding a bar, gel or chew in to reach 60-90g carbohydrate per hour. Thankfully, SiS offers plenty more products along those lines.
If you want a more dilute mix, you have the choice, thanks to the powder being supplied in bulk – and of course that means less waste packaging too. Choose between lemon, orange and blackcurrant flavours.
If you’d rather blend carbohydrates and electrolytes, the SiS GO Electrolyte Powder provides slightly less carbs (37g per serving) and 460mg sodium, 60mg potassium, 27mg calcium and 5mg magnesium.
- Read our full Science In Sport Electrolyte Powder review
Styrkr SLT07 Hydration Tablets Mild Citrus 1000MG
- RRP: £9.99 (12 servings) – 83p per serving
- Electrolyte tabs yielding 1000mg sodium, 100mg potassium, 25mg magnesium and 15mg calcium 15mg
- Effervescent tabs dissolve in 500ml water to give lightly fizzy drink
- Designed to mimic salts in human sweat
With a huge 1000mg sodium per serving, the effervescent electrolyte tabs from Styrkr are among the most highly concentrated on the market. If you lose a lot of sweat while exercising, or you’ve noticed that your sweat is very salty, these could be a good option for you.
Each tab features a groove across the diameter, so they can easily be broken in two if you’re only looking for a 500mg dose.
The ratio of electrolytes included is designed to mimic the salt levels in human sweat, to replenish what is lost during exercise to avoid dehydration and muscle cramping.
The tabs are suitable for most, being vegan and gluten-free, and are offered in two flavours; mild citrus and mild berry.
Rawvelo Hydration Drink Mix
- RRP: £25.99 (16 servings) – £1.62 per serving
- Bulk electrolyte drink mix containing 21g carbohydrate per 25g serving
- 403mg sodium, 118mg potassium, 11mg calcium and 6mg magnesium per serving
- Lemon and raspberry flavours
Available in bulk powder mix or individual serving sachets, the Hydration Drink Mix from Rawvelo is available in lemon or raspberry flavours.
The powder mix contains a mix of electrolytes, predominantly sodium, which comprises the majority of salts lost through sweat, as well as 21g carbohydrates, which not only helps with hydration, but also helps to keep your energy levels topped up in addition to other ride nutrition like bars and gels.
Rawvelo prides itself on the quality of its ingredients, being all natural, organic and vegan. For example, the sodium is sourced from Himalayan sea salt and flavourings from lemon juice powder or freeze-dried raspberries.
If you’re not sure which flavour you’d prefer, you can opt for the Hydration Drink Mix Sample Pack (£11.99), to try three sachets of each flavour.
- Buy now from Rawvelo (£25.99)
High5 ZERO Variety Pack
- RRP: £21.99 (60 servings) – 37p per serving
- Triple-tube electrolyte tab mixed flavour pack
- Citrus, orange and echinacea and berry flavours
- 235-250mg sodium per tab (mixes with 500ml water)
In terms of value, it’s hard to beat High5 for electrolyte tabs, with this three-tube variety pack offering 60 tablets at just 37p per serving.
You’ll get to try citrus, orange and echinacea and berry flavours, with the berry tabs also containing 75mg caffeine per tab – the equivalent to between one and two shots of espresso. The orange and echinacea tab contains citrus bioflavonoids, providing 100mg Vitamin C to support immune function.
The salt concentrations are relatively low compared to some tabs on the market, with each tab containing around 235mg sodium, 70mg potassium, 56mg magnesium and 9mg calcium (varies per flavour).
Having said that, you can always double up your tabs in each water bottle if you sweat a lot while riding or have very salty sweat.
For even more flavours, High5 also offers a ZERO Triple Pack with berry (without caffeine), citrus and tropical flavour tabs.
OTE Hydro Tabs
- RRP: £8 (20 servings) – 40p per serving
- Flavoured electrolyte tabs
- 260mg sodium, 7mg magnesium, 30mg calcium, 22mg potassium and 80mg chloride per tab
- Mix one tab into 500ml water
Available in pineapple, lemon, orange and blackcurrant, OTE’s Hydro Tabs dissolve readily into a 500ml bottle or glass to help hydrate you before, during and after exercise.
Unlike many other similar options, in addition to electrolytes, the tabs also contain Vitamins B1, B2 and B6, at between 18-29% of your recommended daily intake.
Compared to some electrolyte tabs, the salts are in relatively low concentrations, with 260mg sodium, 7mg magnesium, 30mg calcium, 22mg potassium and 80mg chloride per tab.
If you’re a sweaty rider, or notice that you have particularly salty sweat, you could always double up the concentration, adding two tabs to each bottle rather than just one.
There are discounts to be had if you order in bulk, reducing the cost to 36p per tab, and OTE also offers a mixed flavour pack if you’re keen to try out different options.
PowerBar IsoActive Sports Drink
- RRP: £11.99 (18 servings) – 67p per serving
- Bulk electrolyte and carbohydrate powder mix
- 29g carbohydrate per 33g serving
- Lemon, orange or red fruit flavours
Blending electrolytes and carbohydrates, the PowerBar IsoActive Sports Drink is designed to deliver 29g of carbs and five key salts to enhance hydration during exercise.
Add 1.5 scoops of the powder to your bottles to gain 352mg sodium, 151mg potassium, 470mg chloride, 60mg calcium and 29mg magnesium. The carbohydrates are composed of a 2:1 mix of glucose (from dextrose and maltodextrin) and fructose.
Choose between three flavours; lemon, orange and red fruit.
If it’s just electrolytes you’re looking for, then check out PowerBar’s 5Electrolyte tabs. These come in mini tubes of ten tabs each. These are perfectly sized for a jersey pocket, so you can keep adding electrolyte tabs to your water bottle refills on the hottest and most demanding of rides.
- Buy now from Powerbar (£11.99)
Skratch Labs Sport Hydration Mix
- RRP: £27.95 (20 servings) – £1.40 per serving
- 22g individual serving contains 20g carbohydrate, 400mg sodium, 40mg potassium, 50mg calcium and 40mg magnesium
- Lemon and lime, orange, pineapple, raspberry limeade and strawberry lemonade flavours
- Raspberry limeade flavour contains 50mg caffeine
Designed as a healthier natural alternative to commercially available sports drinks, the Skratch Labs Sport Hydration Mix is an individually-wrapped powder portion that you add to your 500ml water bottles.
The ratio of sugars and electrolytes has been carefully selected to optimise the rate of hydration to help keep you performing at your best, especially on rides when you sweat more, such as on hotter days or during more intense efforts.
Choose from a myriad of flavours, including the raspberry limeade option which also contains 50mg caffeine, which is the equivalent of approximately one shot of espresso.
The individual sachets are really handy as you can pop them in a jersey pocket or bike bag to add to your water refills later on in the ride on the hottest days.
If you prefer a bulk product to minimise waste and cost, you can also buy 20-serving bags for £15.95 (80p per serving).
Energy and electrolyte drink buyer’s guide
Why choose an energy drink?
When it comes to sports nutrition, taking in 60-90g plus of carbohydrates per hour is no easy feat, so adding carbs to your water bottles can be a great way to increase your intake without having to eat quite as much.
Energy drinks are also commonplace in race settings as you can take on energy without having to reach for bars or struggle with energy gel wrappers, and you don’t have to chew either, so you can easily take on carbs even when breathing hard.
Some riders prefer the taste of flavoured energy drinks to water, so it can also help you keep hydrated on the bike. Other riders like to mix it up, with one bottle of plain water and one drink mix.
Why are electrolytes important?
When you sweat during exercise, you’re not only losing water, but also salts; predominantly sodium, but also calcium, magnesium and potassium. These salts are crucial for many bodily functions including the maintenance of fluid balance and blood volume, plus nerve, muscle and cognitive function, so you need to replace them along with the lost water to avoid becoming dehydrated.
Dehydration not only reduces your performance potential, but it can also lead to issues like muscle cramping; just what you don’t need on the bike.
Electrolytes also help you to take up water more effectively, so it’s a win-win. Opt for them on hotter rides, long days out, and any time you find yourself sweating a lot, or after a ride to help you rehydrate.
How many electrolytes do I need?
How many electrolytes you need really depends on two factors: how much you sweat, and how salty your sweat is. This can vary widely from person to person and is largely driven by genetics. Many professional cyclists will undergo a sweat test to determine just how many salts they lose through their sweat.
You might notice that you easily get really sweaty on the bike, or that you barely sweat at all, even during more intense efforts. Or, like the majority of us, you’ll find yourself somewhere in the middle. The same goes for how salty your sweat is.
Once you have an idea of these factors, you can start to look at your electrolyte dosage. Some electrolyte tabs are very concentrated, with up to 1000mg sodium (like the Precision Fuel and Styrkr ones), so these are great for riders who sweat a lot or have very salty sweat. Equally, they can easily be halved for less sweaty riders.
There are some handy guides online to help you estimate your sweat rate and work out how many electrolytes you’ll need.
Which is better, individual sachets or bulk mix?
If you’re buying an electrolyte or carbohydrate powder, you often get the choice of individual sachets or bulk, but which is better?
That really depends on how you intend to use it. Individual sachets are really handy if you’re planning a longer ride and you want to take some with you to top up your bottles when you refill with water.
Bulk tubs cut down on waste and are generally more economical per serving, though only really work if you’re starting your ride from home unless you have small refillable packages to decant into.
Should I buy a drink mix or electrolyte tab with caffeine?
There are certainly benefits to consuming benefits to consuming caffeine, which has been shown to improve mental focus and reduce the perception of pain. However, just like downing ten coffees a day, if you overdo it, it loses its potency (and can cause a whole other heap of negative health impacts).
Riders who take on caffeine through electrolyte tabs and drink mixes (as well as gels and some other nutrition products) tend to save them for nearer the end of their rides or races when they need that final extra kick, or at a time just before a big effort, such as a significant climb.
The level of caffeine included in drink mixes and electrolyte tabs is typically the same as between one and two shots of espresso.
What about drink mix hygiene?
This is an important one – as many electrolyte mixes contain carbohydrates, you’ll need to make sure you wash your bottles thoroughly after each ride. Otherwise, the sugars will not only feed you, but a whole host of bacteria and moulds as your bottles are left in the shed, ready to be topped up and drunk on your next ride…
Prefer to keep your hydration and fuel separate? Check out our guide to the best energy gels, bars and chews.
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