Sugar-free electrolytes (sticks)
Useful when you sweat a lot or eat very little processed food. Pointless the rest of the time.
The short version
What it does After a long effort or in strong heat, they replace what you lost sweating.
What it does not do For an hour in the gym, water is enough. This aisle sells well beyond what the data supports.
What the studies say
The American College of Sports Medicine position stand holds that beyond an hour of effort, a drink at 0.5–0.7 g of sodium per litre improves fluid retention and protects against hyponatraemia in people drinking large volumes. Sodium losses in sweat are real, and vary enormously between individuals.
Below an hour in temperate conditions, water is enough: the same position stand says so explicitly. And the underlying rule is to drink to thirst, not as much as possible — a study across two ultra-endurance races shows that sticking to thirst makes hyponatraemia virtually disappear. The market sells far beyond what the data supports.
A niche product, useful in one specific case: long effort, heat, or very salty sweat. We keep it for those cases and we say so.
How to take it
Relevant beyond an hour of effort, in strong heat, or if you find white salt marks on your skin and clothes afterwards. Pointless for an hour in the gym.
During the effort, diluted as directed. After a long, hot effort, one dose is enough. It is not an everyday drink.
The sign of a real need: recurring cramps despite sensible training, or a marked slump after long outings. If you have neither, save your money.
What is inside
Sodium, potassium, magnesium, sometimes calcium, as citrates or chlorides, often with carbohydrate.
Sodium is the only electrolyte whose sweat losses really matter: look at its content first. Citrates are better tolerated than chlorides. A high carbohydrate dose turns the product into a sports drink, which is not the same thing.
Very sugary formulas if energy intake is not your goal, and high-sodium versions if you have high blood pressure.
Cautions
- High blood pressure on a low-salt diet
- Kidney or heart failure
The three options
High sodium content, sugar-free
400 mg of sodium per dose
Stated. An acacia fibre base instead of a sugary bulking agent, magnesium as citrate, stevia for taste. No sugar, no maltodextrin, no sucralose. One deviation only: the sodium and potassium are chlorides, not citrates.
For whom — Very salty sweat, long efforts in strong heat.
Effervescent tablets
Cane sugar as the 2nd ingredient
That is the flaw, and it is awkward here: the option above defines itself precisely by “no sugar, no maltodextrin”. This one contains both. For the rest: effervescent tablets, 980 mg of minerals, potassium, magnesium and calcium citrates, beetroot juice colouring, stevia, made in France. Convenient in single doses — but if the sugar bothers you, go up a level.
For whom — Long outings, heat.
Water + a pinch of salt
Nothing to buy
A pinch of salt in your bottle and a piece of fruit do most of the work. The sachets only earn their place beyond an hour of effort in the heat.
For whom — Efforts under an hour — and it is free.
Nothing to buy here — the text above explains why.
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