Do You Need Carbohydrates in Your Electrolyte Drink?
Carbohydrate-based hydration products—specifically carbohydrate-electrolyte (CE) solutions—have demonstrated efficacy for rehydration following exercise-induced dehydration.
The American Heart Association, in its 2024 guidelines, notes that carbohydrate-electrolyte drinks containing 4–9% carbohydrates are associated with the highest net fluid balance compared to water, based on systematic reviews of 22 studies using surrogate markers such as urine output.[1] This effect is attributed to the combined action of carbohydrates and electrolytes in promoting fluid retention.
Both hypotonic and hypertonic carbohydrate solutions can be effective, but we know from the data that higher carbohydrate concentrations may slow gastric emptying, potentially delaying rehydration in the immediate post-ingestion period.[6]
The optimal carbohydrate concentration for hydration is generally considered to be 4–6%, balancing rapid intestinal absorption and minimizing gastrointestinal discomfort.[7] Solutions with lower molecular weight carbohydrates may further improve hydration efficacy compared to high molecular weight formulations.[8]
Juice Doctor’s Summary of the Evidence:
In summary, carbohydrate-based hydration products similar to Juice Doctor, are superior to water for exercise-induced dehydration. [1][2][4][5]
Most studies are looking at CE solutions that contain salt. We know that apple powder contains a trace amount of sodium, which is naturally occurring from the apple itself.
Recognizing that 90% of Americans get too much salt in their diet, and that participants in 4-hr route marches carrying 25kg packs in 29 Celsius heat maintain normal blood sodium levels [3] – we feel a small amount of naturally occurring sodium can help optimize carbohydrate-based hydration, without the well documented negative downstream effects of additive sodium (i.e. elevated blood pressure, cardiovascular disease, kidney disease, etc.)
References
1. 2024 American Heart Association and American Red Cross Guidelines for First Aid. Hewett Brumberg EK, Douma MJ, Alibertis K, et al. Circulation. 2024;150(24):e519-e579. doi:10.1161/CIR.0000000000001281.
2. Oral Rehydration Beverages for Treating Exercise-Associated Dehydration: A Systematic Review, Part I. Carbohydrate-Electrolyte Solutions. Borra V, De Brier N, Berry DC, et al. Journal of Athletic Training. 2025;60(1):34-54. doi:10.4085/1062-6050-0682.22.
3. Nolte, H. W., Noakes, T. D., & Van Vuuren, B. (2011). Trained humans can exercise safely in extreme dry heat when drinking water ad libitum . Journal of Sports Sciences, 29(12), 1233–1241. https://doi.org/10.1080/02640414.2011.587195
4. Postexercise Rehydration in Man: The Effects of Osmolality and Carbohydrate Content of Ingested Drinks. Evans GH, Shirreffs SM, Maughan RJ. Nutrition (Burbank, Los Angeles County, Calif.). 2009;25(9):905-13. doi:10.1016/j.nut.2008.12.014.
5. Enhanced Renal Na+ Reabsorption by Carbohydrate in Beverages During Restitution From Thermal and Exercise-Induced Dehydration in Men. Kamijo Y, Ikegawa S, Okada Y, et al. American Journal of Physiology. Regulatory, Integrative and Comparative Physiology. 2012;303(8):R824-33. doi:10.1152/ajpregu.00588.2011.
6. Effect of Drink Carbohydrate Content on Postexercise Gastric Emptying, Rehydration, and the Calculation of Net Fluid Balance. Clayton DJ, Evans GH, James LJ. International Journal of Sport Nutrition and Exercise Metabolism. 2014;24(1):79-89. doi:10.1123/ijsnem.2013-0024.
7. Compositional Aspects of Beverages Designed to Promote Hydration Before, During, and After Exercise: Concepts Revisited. Pérez-Castillo ÍM, Williams JA, López-Chicharro J, et al. Nutrients. 2023;16(1):17. doi:10.3390/nu16010017.
8. Effects of Sports Drinks With Different Molecular Weight Carbohydrates on Rehydration During Endurance Exercise: A Comparative Study. Tan Q, Zhao Z, Yu A, et al. The Journal of Sports Medicine and Physical Fitness. 2025;65(7):845-855. doi:10.23736/S0022-4707.25.16364-0.