Updated . Numbers come from checked labels and cited research. How we check.
A 12 fl oz serving of Gatorade Thirst Quencher has 21 g of sugar, and Powerade has 21 g. Zero-sugar versions replace the sugar with sweeteners. The sugar is there as fuel. It helps in long, hard sessions and adds little for short workouts or sitting at a desk.
Why sports drinks contain sugar
Sugar in a sports drink is carbohydrate fuel. Your muscles burn carbohydrate during hard exercise, and topping it up during long sessions helps performance. Jeukendrup’s 2014 review in Sports Medicine found carbohydrate during exercise can improve performance even in efforts around an hour, and the recommended amount rises as sessions get longer [3].
There is a second, smaller reason. Sugar and sodium absorb well together, which is why the WHO oral rehydration solution contains glucose alongside its salts [4]. The WHO formula sets glucose at 75 mmol/L.
So the sugar is doing a job. The question is whether you need that job done.
Sugar in sports drinks, compared
The table below is calculated from our label-checked product records and puts every drink on the same basis. Check dates are listed for each product.
Sugar in 148 sports drinks, most sugar per 12 fl oz first
Carbs % is grams of carbohydrate per 100 mL of finished drink. Powders and tablets are shown mixed as the label directs, using the smallest water volume where a label gives a range. Figures are for the main flavor; some flavors differ.
Two numbers matter most. Sugars tells you what the label counts as sugar. Total carbohydrate tells you the fuel. They’re not always the same number, and the next section explains why.
Sugars vs carbs on the label
US Nutrition Facts labels count “Total Sugars” as simple sugars only: glucose (dextrose), fructose, sucrose and similar. Longer-chain carbohydrates like maltodextrin count toward total carbohydrate, not sugars. Some endurance mixes use maltodextrin, so their sugar line can look low while their carbohydrate line is high.
If you’re fueling a long session, read the carbohydrate line. If you’re trying to cut sugar in daily life, read both.
The Added Sugars line shows sugar the manufacturer put in, as opposed to sugar that comes naturally from an ingredient like fruit juice.
Common sugar sources
Ingredient lists in our database show a handful of repeat sources:
Sucrose: table sugar, made of glucose and fructose joined together
Dextrose: another name for glucose
Fructose or fruit juice concentrates
Maltodextrin: a carbohydrate made from starch, counted as carbohydrate but not sugar
Mixing sugar types has a purpose. The ACSM position stand notes that a mixture of sugars delivers carbohydrate at the highest rates [6]. Jeukendrup’s review found that combining glucose and fructose lets you absorb and burn more carbohydrate per hour than glucose alone, which matters at the top end of fueling [3]. Our carbs per hour guide covers that in detail.
How concentrated should a sports drink be?
Too much sugar per liter slows how quickly the drink leaves your stomach. The ACSM position stand says a drink meant to supply both fluid and carbohydrate should not go above about 8% carbohydrate, and slightly less is fine [6]. The same document describes conventional sports drinks as 6 to 8% carbohydrate [6].
Our database uses that range to estimate tonicity: drinks below it are labeled hypotonic, drinks above it hypertonic. Our guide to isotonic, hypotonic and hypertonic drinks explains what each means in practice. High-carb endurance mixes like Maurten Drink Mix 320 (80 g carbohydrate per serving) are far more concentrated. Jeukendrup recommends practicing any high-carbohydrate plan in training before you race on it [3].
What “sugar free” and “zero sugar” mean
Under FDA rules, a “sugar free” claim requires less than 0.5 g of sugar per serving [8]. A “low calorie” claim requires 40 kcal or less per reference serving [8]. Our database flags drinks against these same definitions rather than trusting the front of the pack.
Zero-sugar sports drinks such as Gatorade Zero (0 g of sugar per 12 fl oz) and Powerade Zero (0 g) keep the electrolytes and swap the sugar for non-sugar sweeteners. Each product page lists the sweeteners from the ingredient label. If you want a mix without sugar, our sugar-free electrolyte drink mix ranking sorts them by sodium, cost and sweetener type.
When the sugar helps and when it doesn’t
It helps in long or hard sessions: a two-hour ride, a half marathon, a tournament day, a long hot practice. That’s where carbohydrate intake has evidence behind it [3].
It adds little for a 30-minute jog, a gym session, or drinking a sports drink with lunch. Jeukendrup’s guidelines don’t call for carbohydrate in very short sessions [3], and at a desk the sugar is just sugar. Water or a zero-sugar electrolyte drink covers you. See sports drink vs water for where the line falls.
Bottle sizes differ, so check whether the label covers the whole bottle. You can compare Gatorade Thirst Quencher at 35 g per labeled serving with BodyArmor Sports Drink at 25 g per labeled serving, and use the per-12 oz figures in the table to compare them fairly.
If you manage your blood sugar for a medical reason, talk to your doctor or dietitian about sports drinks and sweeteners.
FAQ
How much sugar is in Gatorade?
Gatorade Thirst Quencher has 21 g of sugar per 12 fl oz, from our last label check. Gatorade Zero has 0 g. Other Gatorade lines, such as G2 and Gatorlyte, are separate formulas with their own sugar content, listed on each product page with the date we checked the label.
Why do sports drinks have so much sugar?
The sugar is carbohydrate fuel for long, hard exercise, where it can improve performance [3]. The ACSM describes conventional sports drinks as 6 to 8% carbohydrate [6]. In long sessions a drink in that range supplies fuel and fluid together. Outside of exercise, that fuel isn’t needed, and the sugar counts like any other.
Do you need sugar with electrolytes?
Not always. Sugar helps the body absorb sodium and water, which is why oral rehydration solutions include glucose [4]. For exercise, sugar mainly matters as fuel in long sessions [3]. For short workouts or daily use, a zero-sugar electrolyte drink with water is a reasonable choice.
Is sugar-free Gatorade actually sugar free?
Gatorade Zero’s label lists 0 g of sugar per 12 fl oz. Under FDA rules a product can only claim “sugar free” with less than 0.5 g per serving [8]. We check each drink against that rule from the label panel rather than relying on the front of the pack.
Are sports drinks bad for you because of the sugar?
It depends on how you use them. During long, hard exercise, the sugar is fuel [3]. Drunk through the day without exercise, a sports drink adds sugar and calories like any sweetened drink. If you mostly drink them outside of training, a zero-sugar version or water is the simpler choice.
How many carbs per hour you need depends on session length, from none in short workouts to the highest guideline past 2.5 hours. Here is how to hit your target.
Isotonic, hypotonic and hypertonic sports drinks differ in how concentrated they are. What each term means, how we estimate it from carbs, and when each fits.
Sodium in sports drinks compared per 12 fl oz and per liter, from label-checked data. See how Gatorade, LMNT, Liquid I.V. and others compare with sweat losses.