9d • Training & Nutrition
Why You Want <8% Carbohydrate in Sports Drinks
Most people think more carbs = better performance. But when it comes to hydration, that’s not how it works.
If a drink contains more than 8% carbohydrate (that’s more than 8g per 100mL), it can actually slow fluid absorption and work against hydration.
Here’s why: When carbohydrate concentration gets too high, the drink becomes more concentrated than your blood. That slows gastric emptying and fluid movement into the bloodstream.
Instead of hydrating you faster… it can sit in your stomach longer. That’s why most well-formulated sports drinks fall between 4–8% carbohydrate.
More isn’t always better. Especially when hydration matters. If you train hard, play sport, or sweat heavily, this is something worth paying attention to.
Got any questions, post them in the comments 👇🏻
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Why You Want <8% Carbohydrate in Sports Drinks
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