Methodology: how we check sports drink data

Where the data comes from

We read each drink's Nutrition Facts panel and ingredient list and record them as printed. One record covers one formula. Flavors that share a panel share a record. Where a flavor differs, usually in caffeine, it gets its own values.

The database has 148 current formulas. This is where each label came from:

Label source	Formulas
Nutrition panel published as text on the brand site	51
Label image on the brand site	68
Label image on a retailer listing	12
Nutrition facts as text on a retailer listing	17

We prefer the brand's own panel. We use a retailer listing only when the brand doesn't publish one we can read, and the product record says so. Each product page shows the date we checked the label and links to the source.

If a label doesn't list a nutrient, we leave it blank and show "n/a" or "not on label". A blank never counts as zero.

How we check a label

Brand label first: we record the brand's current panel, or the best available label image if the brand doesn't publish one.
USDA cross-check: we look the drink up in USDA FoodData Central (FDC). FDC lists branded drinks per 100 mL, so we convert its figures to the label serving: FDC value × serving volume in mL ÷ 100.
10% threshold: if any figure differs from the converted FDC figure by more than 10%, the record is flagged and a person reviews it.
Newer label wins: formulas change, and FDC branded records can be years old. When a current brand label disagrees with an older FDC record, we keep the brand label and note the gap in the record.

Current results: 32 formulas match FDC within 10%, 23 differ and were reviewed (the newer label was kept), and 82 have no FDC record to compare. The decisions we made on conflicting labels are listed in the changelog.

Mixing volume

Powders, tablets and concentrates don't come with a fixed volume, so we use the water volume on the label. Where the label gives a range, such as "16 to 32 fl oz", we use the smallest amount. That is the strongest mix the brand recommends, so our per-liter figures show the most concentrated version of the drink. Mixing with more water lowers every per-liter number.

Per 12 fl oz and per liter

Serving sizes differ, so we put every drink on the same volume. The formula is the same for every nutrient:

value per basis = label value × basis volume ÷ serving volume

One US fluid ounce is 29.5735 mL^[12], so 12 fl oz is 355 mL (354.9 mL before rounding). A liter is 1,000 mL. US labels round an ounce to 30 mL; we use the exact figure.

Example: Gatorade Thirst Quencher lists 270 mg of sodium in a 591 mL serving. Per 12 fl oz that is 270 mg × 354.9 ÷ 591 = 162 mg. Per liter it is 270 mg × 1,000 ÷ 591 = 457 mg.

Carbohydrate percentage is grams of carbohydrate per 100 mL of finished drink. For the same example it is 5.9%.

Sodium bands

Each drink gets a sodium band based on its sodium per liter as mixed. The bands compare the drink with how salty sweat usually is. Baker's 2017 review puts whole-body sweat sodium at about 10 to 70 mmol/L, or 230 to 1,610 mg/L^[1]. We split that range at its middle, 920 mg/L, and add a band on each side of it.

Band	mg per liter	mmol per liter	What it means	Drinks
Low	under 230	under 10	Less sodium per liter than the least salty sweat.	26
Moderate	230 to under 920	10 to under 40	In the lower half of the typical sweat sodium range.	60
High	920 to 1,610	40 to 70	In the upper half of the typical sweat sodium range.	47
Very high	over 1,610	over 70	Saltier than typical sweat.	15

A drink at exactly 1,610 mg/L counts as high. For scale, the WHO oral rehydration solution has 75 mmol/L of sodium^[4], which lands in the very high band:

WHO oral rehydration solution1,724 mg/LVery high

The bands describe the drink. They are not a target for any person. How much sodium you need depends on how much you sweat and how salty your sweat is, which is what the hydration calculator estimates.

Tonicity estimate

We label drinks hypotonic, isotonic or hypertonic from carbohydrate concentration alone. ACSM describes conventional sports drinks as 6 to 8% carbohydrate^[6], so we use that as the isotonic band:

Hypotonic: under 6% carbohydrate.
Isotonic: 6 to 8%.
Hypertonic: over 8%.

This is an estimate. Real tonicity depends on every dissolved particle, salts included, and needs a lab instrument to measure. We don't measure it. The tonicity guide explains the terms.

Label attributes

Filters and badges such as "sugar free" follow FDA label rules where one exists. Every attribute must hold for every flavor of a formula, and a missing value never passes.

Sugar free: Less than 0.5 g of sugars per serving and per 360 mL of drink, the FDA reference amount for beverages^[8]^[10].
Zero calorie: Less than 5 kcal per serving and per 360 mL, the FDA "calorie free" rule.
Low calorie: 40 kcal or less per 360 mL, the FDA "low calorie" rule.
Keto friendly: Our own rule, not an FDA term: 5 g or less of total carbohydrate per serving. Labels don't list fiber and sugar alcohols consistently, so we count total carbs as net carbs. That can overstate carbs but never understates them.
Caffeine free: Every flavor lists 0 mg caffeine. A formula with caffeine in any flavor is marked as containing caffeine.
Artificial sweeteners: Any of these on the ingredient list: sucralose, acesulfame potassium, aspartame, saccharin, neotame, advantame. We don't count stevia, monk fruit, allulose or sugar alcohols as artificial. The FDA doesn't define the term, so this is our definition.
High sodium: 920 mg/L or more of sodium per liter as mixed, the high and very high bands above.

How lists are ranked

Each "best for" list is a filter plus a score, both built only from label data and the constants on this page. Nobody pays for a place, and a missing value never earns points. These are the rules as the site runs them:

Target band, not "more is better": most lists give full sodium points at 920 mg/L, the middle of the typical sweat range^[1], and fewer points the further a drink sits above or below it. A very salty mix is a fine choice for some people but not the best everyday pick. Only the heavy sweaters and cramps lists treat saltier as better, up to 1,610 mg/L.
One liter counts as one hour: to compare a drink with hourly targets for carbs or sodium, we treat one liter as one hour of drinking. That sits inside the typical sweat rate of 0.5 to 2 L/h^[1]. It is a way to score drinks, not advice on how much to drink. Let thirst guide that^[5].
WHO formula as a salt yardstick: the hangover list compares sodium and potassium with the WHO oral rehydration solution, 75 mmol/L sodium and 20 mmol/L potassium^[4]. We use it because it is a well-documented salt and sugar recipe, not as evidence that any drink helps a hangover.
Complete labels and ties: a product is ranked only if its label lists calories, carbohydrate, sugars, sodium and potassium. When two scores tie, the product whose label lists more nutrients goes first, then the one with the lower cost per 1,000 mg sodium.

Best electrolyte powders, ranked by what the label says

Included: Powder sticks and tubs. The label must list calories, carbohydrate, sugars, sodium (above 0 mg) and potassium. We do not rank a product whose panel we could not read in full.

Score: Up to 70 points for sodium per liter as mixed, with full points at 920 mg/L, the middle of the typical sweat sodium range. Points fall in a straight line either side: half points at 230 and 1,610 mg/L, the ends of that range, and none at 2,300 mg/L or more. Up to 30 points for potassium per liter, with full points at 196 mg/L, the average potassium in sweat. Ties go to the product whose label lists more nutrients, then to the lower cost per 1,000 mg sodium. A product with no recorded price goes last in a tie.

Best electrolyte drinks, ranked by what the label says

Included: Every format: bottles, powders, tablets and concentrates. The label must list calories, carbohydrate, sugars, sodium (above 0 mg) and potassium. We do not rank a product whose panel we could not read in full.

Best sports drinks, ranked by what the label says

Included: Ready-to-drink bottles and cans. The label must list calories, carbohydrate, sugars, sodium (above 0 mg) and potassium. We do not rank a product whose panel we could not read in full.

Score: A sports drink supplies fluid, carbohydrate and electrolytes, so all three count. Up to 50 points for sodium per liter as mixed, with full points at 920 mg/L, the middle of the typical sweat sodium range. Points fall in a straight line either side: half points at 230 and 1,610 mg/L, the ends of that range, and none at 2,300 mg/L or more. Up to 30 points for carbohydrate: full points from 60 to 80 g per liter (6 to 8%, the range ACSM gives for a conventional sports drink), rising in a straight line from 0 g below it and falling to none at twice the top of it. Up to 20 points for potassium per liter, with full points at 196 mg/L, the average potassium in sweat. Ties go to the product whose label lists more nutrients, then to the lower cost per 1,000 mg sodium. A product with no recorded price goes last in a tie.

Best hydration packets, ranked by what the label says

Included: Single-serve powder sticks and packets. The label must list calories, carbohydrate, sugars, sodium (above 0 mg) and potassium. We do not rank a product whose panel we could not read in full.

Sugar-free electrolyte drink mixes, ranked by what the label says

Included: Powders, tablets and concentrates with less than 0.5 g sugars per serving and per 360 mL, the FDA sugar-free rule, in every flavor. The label must list calories, carbohydrate, sugars, sodium (above 0 mg) and potassium. We do not rank a product whose panel we could not read in full.

Sugar-free sports drinks, ranked by what the label says

Included: Ready-to-drink bottles and cans with less than 0.5 g sugars per serving and per 360 mL, the FDA sugar-free rule, in every flavor. The label must list calories, carbohydrate, sugars, sodium (above 0 mg) and potassium. We do not rank a product whose panel we could not read in full.

Low-calorie sports drinks, ranked by what the label says

Included: Ready-to-drink bottles and cans with 40 calories or less per 360 mL, the FDA low-calorie rule, in every flavor. The label must list calories, carbohydrate, sugars, sodium (above 0 mg) and potassium. We do not rank a product whose panel we could not read in full.

Score: Up to 60 points for sodium per liter as mixed, with full points at 920 mg/L, the middle of the typical sweat sodium range. Points fall in a straight line either side: half points at 230 and 1,610 mg/L, the ends of that range, and none at 2,300 mg/L or more. Up to 30 points for potassium per liter, with full points at 196 mg/L, the average potassium in sweat. Up to 10 points for fewer calories: full points at 0, none at 40 calories per 360 mL, the FDA low-calorie limit. Ties go to the product whose label lists more nutrients, then to the lower cost per 1,000 mg sodium. A product with no recorded price goes last in a tie.

Zero-sugar electrolyte powders, ranked by what the label says

Included: Powder sticks and tubs with less than 0.5 g sugars per serving and per 360 mL in every flavor. Labels round this to 0 g. The label must list calories, carbohydrate, sugars, sodium (above 0 mg) and potassium. We do not rank a product whose panel we could not read in full.

Score: Up to 60 points for sodium per liter as mixed, with full points at 920 mg/L, the middle of the typical sweat sodium range. Points fall in a straight line either side: half points at 230 and 1,610 mg/L, the ends of that range, and none at 2,300 mg/L or more. Up to 30 points for potassium per liter, with full points at 196 mg/L, the average potassium in sweat. Up to 10 points for fewer calories: full points at 0, none at 40 calories per 360 mL, the FDA low-calorie limit. Zero sugar does not mean zero calories, so fewer calories score higher. Ties go to the product whose label lists more nutrients, then to the lower cost per 1,000 mg sodium. A product with no recorded price goes last in a tie.

Electrolyte drinks for runners, ranked by what the label says

Included: Any format with at least 230 mg sodium per liter as mixed (the low end of typical sweat sodium) and no more than 8% carbohydrate, the ceiling ACSM gives for a drink used for both fluid and carbs. The label must list calories, carbohydrate, sugars, sodium (above 0 mg) and potassium. We do not rank a product whose panel we could not read in full.

Score: Scored for typical runs of 45 to 90 minutes. Up to 50 points for sodium per liter as mixed, with full points at 920 mg/L, the middle of the typical sweat sodium range. Points fall in a straight line either side: half points at 230 and 1,610 mg/L, the ends of that range, and none at 2,300 mg/L or more. Up to 30 points for carbohydrate per liter: full points at 30 g, the hourly amount suggested for 1 to 2 hours of exercise, rising in a straight line from 0 g and falling to none at 80 g (8%). Up to 20 points for potassium per liter, with full points at 196 mg/L, the average potassium in sweat. To compare a drink with hourly targets we count one liter as one hour of drinking, which sits inside the typical sweat rate of 0.5 to 2 L an hour. It is a scoring convention, not a drinking target. Ties go to the product whose label lists more nutrients, then to the lower cost per 1,000 mg sodium. A product with no recorded price goes last in a tie.

Best electrolyte drinks for endurance, ranked by what the label says

Included: Any format with at least 230 mg sodium and at least 30 g carbohydrate per liter as mixed. 30 g is the hourly carb amount suggested for 1 to 2 hours of exercise. The label must list calories, carbohydrate, sugars, sodium (above 0 mg) and potassium. We do not rank a product whose panel we could not read in full.

Score: Up to 50 points for sodium per liter as mixed, with full points at 1,189 mg/L, the average hourly sodium loss measured in endurance athletes. Up to 50 points for carbohydrate per liter, with full points at 90 g/L, the most carbohydrate suggested per hour for sessions longer than 2.5 hours. More of either earns no extra points. To compare a drink with hourly targets we count one liter as one hour of drinking, which sits inside the typical sweat rate of 0.5 to 2 L an hour. It is a scoring convention, not a drinking target. Ties go to the product whose label lists more nutrients, then to the lower cost per 1,000 mg sodium. A product with no recorded price goes last in a tie.

Electrolytes for heavy and salty sweaters, ranked by sodium

Included: Any format with at least 920 mg sodium per liter as mixed, the upper half of the typical sweat sodium range. The label must list calories, carbohydrate, sugars, sodium (above 0 mg) and potassium. We do not rank a product whose panel we could not read in full.

Score: Unlike the everyday lists, saltier ranks higher here. Up to 75 points for sodium per liter as mixed, rising in a straight line to full points at 1,610 mg/L, the top of the typical sweat sodium range. Saltier drinks get no extra points. Up to 15 points for sodium per serving, with full points at 1,189 mg, the average hourly sodium loss measured in endurance athletes. Up to 10 points for potassium per liter, with full points at 196 mg/L, the average potassium in sweat. Ties go to the product whose label lists more nutrients, then to the lower cost per 1,000 mg sodium. A product with no recorded price goes last in a tie.

Cheapest electrolyte powders by cost per 1,000 mg sodium

Included: Powder sticks and tubs with a recorded price and at least 230 mg sodium per liter as mixed, the low end of typical sweat sodium. Products without a recorded price are left out. The label must list calories, carbohydrate, sugars, sodium (above 0 mg) and potassium. We do not rank a product whose panel we could not read in full.

Score: Score is milligrams of sodium per US dollar, from the recorded pack price and label sodium. That gives the same order as the lowest cost per 1,000 mg sodium. Higher ranks first.

Caffeine-free sports drinks, ranked by what the label says

Included: Ready-to-drink bottles and cans that list 0 mg caffeine for every flavor. The label must list calories, carbohydrate, sugars, sodium (above 0 mg) and potassium. We do not rank a product whose panel we could not read in full.

Electrolyte drinks without artificial sweeteners

Included: Any format whose ingredients list has no sucralose, acesulfame potassium, aspartame, saccharin, neotame or advantame. Sugar, stevia, monk fruit, allulose and sugar alcohols are allowed. The label must list calories, carbohydrate, sugars, sodium (above 0 mg) and potassium. We do not rank a product whose panel we could not read in full.

Score: Up to 60 points for sodium per liter as mixed, with full points at 920 mg/L, the middle of the typical sweat sodium range. Points fall in a straight line either side: half points at 230 and 1,610 mg/L, the ends of that range, and none at 2,300 mg/L or more. Up to 30 points for potassium per liter, with full points at 196 mg/L, the average potassium in sweat. 10 points if the label lists no non-sugar sweetener at all, for people who also avoid stevia and monk fruit. Ties go to the product whose label lists more nutrients, then to the lower cost per 1,000 mg sodium. A product with no recorded price goes last in a tie.

Keto electrolytes, ranked by what the label says

Included: Any format with 5 g or less total carbohydrate per serving in every flavor. Labels do not list fiber and sugar alcohols consistently, so we count total carbs as net carbs. The label must list calories, carbohydrate, sugars, sodium (above 0 mg) and potassium. We do not rank a product whose panel we could not read in full.

Score: Up to 50 points for sodium per liter as mixed, with full points at 920 mg/L, the middle of the typical sweat sodium range. Points fall in a straight line either side: half points at 230 and 1,610 mg/L, the ends of that range, and none at 2,300 mg/L or more. Up to 25 points for potassium per liter, with full points at 196 mg/L, the average potassium in sweat. 25 points if the label lists magnesium, since a keto electrolyte is usually bought to cover all three. Ties go to the product whose label lists more nutrients, then to the lower cost per 1,000 mg sodium. A product with no recorded price goes last in a tie.

Zero-calorie electrolytes for fasting

Included: Any format with less than 5 calories per serving and per 360 mL (the FDA calorie-free rule), sugar-free by the FDA rule, and no sugar in the ingredients list, in every flavor. The label must list calories, carbohydrate, sugars, sodium (above 0 mg) and potassium. We do not rank a product whose panel we could not read in full.

Score: Up to 50 points for sodium per liter as mixed, with full points at 920 mg/L, the middle of the typical sweat sodium range. Points fall in a straight line either side: half points at 230 and 1,610 mg/L, the ends of that range, and none at 2,300 mg/L or more. Up to 25 points for potassium per liter, with full points at 196 mg/L, the average potassium in sweat. 25 points if the label lists magnesium, because a fasting electrolyte stands in for the minerals food would supply. Ties go to the product whose label lists more nutrients, then to the lower cost per 1,000 mg sodium. A product with no recorded price goes last in a tie.

Low-sodium electrolyte drinks, ranked by potassium

Included: Any format with no more than 140 mg sodium per 360 mL (the FDA low-sodium rule). The label must list calories, carbohydrate, sugars, sodium (above 0 mg) and potassium. We do not rank a product whose panel we could not read in full.

Score: Score is potassium per liter as mixed, in mg. Higher ranks first. Ties go to the product whose label lists more nutrients, then to the lower cost per liter.

Electrolyte drinks people reach for after drinking alcohol

Included: Any format with at least 230 mg sodium per liter as mixed. The label must list calories, carbohydrate, sugars, sodium (above 0 mg) and potassium. We do not rank a product whose panel we could not read in full.

Score: Up to 40 points for sodium per liter as mixed, with full points at 1,720 mg/L, the sodium in the WHO oral rehydration solution formula, falling in a straight line to none at 0 mg/L and at twice that amount. Up to 30 points for potassium per liter, with full points at 782 mg/L, the potassium in the same formula. Up to 30 points for low sugar: full points at 0 g per liter, falling in a straight line to none at 60 g per liter, the carbohydrate in a 6% sports drink. The WHO formula is used as a reference for salt content only. It is not evidence that any drink changes how a hangover feels. Ties go to the product whose label lists more nutrients, then to the lower cost per 1,000 mg sodium. A product with no recorded price goes last in a tie.

Electrolyte drinks compared for people who get cramps

Score: Up to 70 points for sodium per liter as mixed, rising in a straight line to full points at 1,610 mg/L, the top of the typical sweat sodium range. Saltier drinks get no extra points. Up to 20 points for potassium per liter, with full points at 196 mg/L, the average potassium in sweat. 10 points if the label lists magnesium. The score describes label contents only. It does not show that any drink stops cramps. Ties go to the product whose label lists more nutrients, then to the lower cost per 1,000 mg sodium. A product with no recorded price goes last in a tie.

How the calculators work

Sweat rate calculator

Sweat rate = (weight before − weight after + fluid drunk − urine passed) ÷ hours of exercise. One kilogram of weight lost counts as one liter of sweat^[6]. The sweat rate guide walks through it.

Hydration calculator

Sweat rate: if you don't enter a measured rate, we estimate one from ACSM's predicted sweating rates for running, by body weight, pace and temperature^[6]. Your sweat level then scales that estimate: light ×0.6 to 0.9, average ×0.8 to 1.2, heavy ×1.1 to 1.5. These multipliers are our assumption.
Fluid: the top of the range never goes above your estimated sweat loss, because drinking more than you sweat raises the risk of low blood sodium. The advice is to drink to thirst^[5]. The bottom of the range is what keeps your total loss at or under 2% of body weight^[6].
Sodium: sweat rate × sweat sodium concentration × 22.99 mg/mmol. Concentration comes from how salty you say your sweat is, split from Baker's range: low 10 to 30 mmol/L, average 30 to 50 mmol/L, high 50 to 70 mmol/L, not sure 20 to 60 mmol/L^[1]. For sessions under an hour the sodium target is zero.
Carbohydrate: by session length^[7]^[3]: under 45 minutes, none needed; 45 to 75 minutes, up to 30 g an hour; 75 minutes to 2.5 hours, 30 to 60 g an hour; over 2.5 hours, 60 to 90 g an hour.
Matching drinks: for each drink we work out the servings per hour that reach the middle of your sodium range without going over your fluid ceiling. The match score is 60% sodium fit and 40% carbohydrate fit.

The results are estimates for a typical person, not a personal prescription.

Cost figures

We record one pack price per formula, with the retailer and the date we checked it. Cost per serving is the pack price divided by the servings in the pack. Cost per liter divides that by the serving volume. Cost per 1,000 mg of sodium divides the cost per serving by its sodium and multiplies by 1,000. Prices change often, so every price shows its check date, and formulas without a recorded price show "price not checked".

What we do not do

No lab testing yet: every figure is what the label says. We don't send drinks to a lab, so we can't catch a label that is wrong.
No medical advice: nothing on this site is advice for illness, pregnancy, children or any medical condition. If that applies to you, ask a doctor.
No dietitian review: no dietitian or doctor reviews the site. Trust has to come from the sources, so every product page shows its label source and check date, and every research figure links to the references below.

Affiliate links

Some links to retailers are affiliate links. We may earn a commission if you buy, and it never changes the data or rankings. Rankings come only from the rules on this page. See the affiliate disclosure.

Science constants

Every research figure the site uses, with its source. Pages and calculators read these values directly, so a change here changes the whole site.

Value	What it is	Source
22.99 mg/mmol	Standard atomic weight of sodium, 22.98976928, rounded to 22.99.	[13]
39.1 mg/mmol	Standard atomic weight of potassium, 39.0983, rounded to 39.10.	[13]
29.5735 mL	One US fluid ounce is 29.57353 mL. US labels round this to 30 mL; we use the exact figure.	[12]
10 mmol/L	Low end of whole-body sweat sodium concentration (about 10 to 70 mmol/L).	[1]
70 mmol/L	High end of whole-body sweat sodium concentration (about 10 to 70 mmol/L).	[1]
230 mg/L	10 mmol/L converted at 22.99 mg/mmol and rounded to the nearest 10 mg.	[1]
1,610 mg/L	70 mmol/L converted at 22.99 mg/mmol and rounded to the nearest 10 mg.	[1]
920 mg/L	Midpoint of the 10 to 70 mmol/L range (40 mmol/L), converted and rounded to the nearest 10 mg.	[1]
51.7 mmol/h	Mean sweat sodium loss per hour in the endurance athlete group. The paper reports by sport, not one overall mean.	[2]
27.8 mmol/h	Standard deviation for the endurance athlete group.	[2]
1,189 mg/h	51.7 mmol/h converted at 22.99 mg/mmol.	[2]
0.5 L/h	Whole-body sweating rate typically ranges from about 0.5 to 2.0 L/h.	[1]
2 L/h	Whole-body sweating rate typically ranges from about 0.5 to 2.0 L/h. Rates above 3 L/h are rare.	[1]
5 mmol/L	Sweat potassium averages about 5 mEq/L (range 3 to 15). For potassium, 1 mEq equals 1 mmol.	[6]
196 mg/L	5 mmol/L converted at 39.10 mg/mmol.	[6]
30 g/h	For exercise lasting 1 to 2 hours, about 30 g of carbohydrate an hour.	[3]
60 g/h	For exercise lasting 2 to 3 hours, up to about 60 g an hour from a single carbohydrate source.	[3]
90 g/h	Beyond about 2.5 hours, up to about 90 g an hour, using mixed carbohydrate sources such as glucose and fructose.	[3]
75 mmol/L	Sodium in WHO reduced-osmolarity oral rehydration solution.	[4]
75 mmol/L	Anhydrous glucose in WHO reduced-osmolarity ORS (13.5 g/L).	[4]
20 mmol/L	Potassium in WHO reduced-osmolarity ORS.	[4]
245 mOsm/L	Total osmolarity of WHO reduced-osmolarity ORS.	[4]
6%	ACSM describes conventional sports drinks as 6 to 8% carbohydrate. We use this as the isotonic band. It is an estimate: real tonicity depends on every dissolved ingredient, not only carbohydrate.	[6]
8%	ACSM advises that a single drink used for both fluid and carbohydrate should not exceed 8% carbohydrate.	[6]
0.5 g	"Sugar free" means less than 0.5 g of sugars per reference amount and per labeled serving.	[8]
40 kcal	"Low calorie" means no more than 40 calories per reference amount (for foods with a reference amount over 30 g).	[8]
5 kcal	"Calorie free" means less than 5 calories per reference amount and per labeled serving.	[8]
140 mg	"Low sodium" means 140 mg or less of sodium per reference amount.	[9]
360 mL	FDA reference amount for beverages and for drink mixes (the amount to make 360 mL of drink).	[10]
2%	ACSM: the goal of drinking during exercise is to prevent excessive dehydration, meaning more than 2% body weight loss from water deficit.	[6]
135 mmol/L	Hyponatremia means blood sodium below 135 mmol/L.	[7]
20 mmol/L	Institute of Medicine guidance quoted by ACSM 2007: sports drinks for long exercise in the heat might contain about 20 to 30 meq/L sodium.	[6]
30 mmol/L	Upper end of the IOM guidance quoted by ACSM 2007.	[6]
500 mg/L	The 1996 ACSM position stand recommended 0.5 to 0.7 g sodium per liter for exercise over 1 hour. The 2007 stand replaced it and does not repeat this figure.	[11]
700 mg/L	Upper end of the 1996 ACSM figure (0.7 g/L).	[11]

References

Numbers in square brackets across the site link here.

[1]Baker LB (2017). Sweating rate and sweat sodium concentration in athletes: a review of methodology and intra/interindividual variability. Sports Medicine 2017;47(Suppl 1):111-128. doi:10.1007/s40279-017-0691-5 (opens in a new tab)
[2]Barnes KA, Anderson ML, Stofan JR, et al. (2019). Normative data for sweating rate, sweat sodium concentration, and sweat sodium loss in athletes: an update and analysis by sport. Journal of Sports Sciences 2019;37(20):2356-2366. doi:10.1080/02640414.2019.1633159 (opens in a new tab)
[3]Jeukendrup A (2014). A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Medicine 2014;44(Suppl 1):S25-S33. doi:10.1007/s40279-014-0148-z (opens in a new tab)
[4]World Health Organization, UNICEF (2006). Oral rehydration salts: production of the new ORS (WHO/FCH/CAH/06.1). World Health Organization, Geneva. Source (opens in a new tab)
[5]Hew-Butler T, Rosner MH, Fowkes-Godek S, et al. (2015). Statement of the Third International Exercise-Associated Hyponatremia Consensus Development Conference, Carlsbad, California, 2015. Clinical Journal of Sport Medicine 2015;25(4):303-320. doi:10.1097/JSM.0000000000000221 (opens in a new tab)
[6]American College of Sports Medicine; Sawka MN, Burke LM, Eichner ER, et al. (2007). American College of Sports Medicine position stand. Exercise and fluid replacement. Medicine and Science in Sports and Exercise 2007;39(2):377-390. doi:10.1249/mss.0b013e31802ca597 (opens in a new tab)
[7]Thomas DT, Erdman KA, Burke LM (2016). American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance. Medicine and Science in Sports and Exercise 2016;48(3):543-568. doi:10.1249/MSS.0000000000000852 (opens in a new tab)
[8]US Food and Drug Administration (2026). Nutrient content claims for the calorie content of foods. Code of Federal Regulations, Title 21, section 101.60. Source (opens in a new tab)
[9]US Food and Drug Administration (2026). Nutrient content claims for the sodium content of foods. Code of Federal Regulations, Title 21, section 101.61. Source (opens in a new tab)
[10]US Food and Drug Administration (2026). Reference amounts customarily consumed per eating occasion. Code of Federal Regulations, Title 21, section 101.12. Source (opens in a new tab)
[11]Convertino VA, Armstrong LE, Coyle EF, et al. (1996). American College of Sports Medicine position stand. Exercise and fluid replacement. Medicine and Science in Sports and Exercise 1996;28(1):i-vii (replaced by the 2007 position stand). doi:10.1097/00005768-199610000-00045 (opens in a new tab)
[12]Thompson A, Taylor BN (NIST) (2008). Guide for the Use of the International System of Units (SI), Appendix B: conversion factors. NIST Special Publication 811. Source (opens in a new tab)
[13]IUPAC Commission on Isotopic Abundances and Atomic Weights (2024). Standard atomic weights. CIAAW. Source (opens in a new tab)