How to Choose an Electrolyte Drink: A 7-Point Label Guide for Tennis Players

Walk down any aisle, or scroll any online store, and you'll find dozens of electrolyte drinks. Some are powders, some are tablets, some come ready to drink. Every one promises to help you hydrate.

So how do you choose? At our Courtside Station at the Bent Tree Open, a few players told us that some products they'd used felt like too much, sat heavy, or were just hard to drink. That's useful, because a hydration product you don't enjoy is one you won't use consistently.

This guide shows you how to read the label and pick an electrolyte drink that suits how you play. It's about how to choose, not about naming a winner.

First: Do You Need One?

Not every player needs an electrolyte drink every time. For a short, easy hit, water is often enough. Electrolytes matter more for long matches, hot days and heavy sweating. Our guide to whether every tennis player needs an electrolyte drink can help you decide before you shop.

If you've decided one makes sense, here's what to check.

1. Check the Serving Size and the Type of Label

Start with the serving size and the servings per container. A serving is one dose, and everything on the label is "per serving." Two tubs at the same price can cost very different amounts per drink if one has 20 servings and the other has 10.

Also look at the heading. A dietary supplement carries a Supplement Facts panel, while a conventional food or beverage carries a Nutrition Facts panel. The format differs, so don't compare numbers side by side without checking that you're looking at the same serving and the same way of mixing.

2. Look at the Sodium

Sweat is mostly water, but it also carries electrolytes, mainly sodium and chloride. Tennis research shows players lose far more sodium than potassium in sweat (Bergeron). So sodium is the main number to find on the label.

There's no single right amount for every player. It depends on how much you sweat, how long you play and your own health. A few things to keep in mind:

• The federal recommendation for adults is less than 2,300 mg of sodium per day in total, according to the CDC, so count what the drink adds to the rest of your diet.
• If you have high blood pressure, heart or kidney conditions, or have been told to limit sodium, talk to your doctor before adding an electrolyte drink.
• If you're a heavy sweater or cramp often, ask a clinician or registered dietitian how much sodium makes sense for you.

3. Check the Carbohydrates and Sugar

This one depends on how long you play. For longer matches, especially in the heat, USTA recommends a sports drink with about 6% to 8% carbohydrate plus electrolytes, and notes that drinks above roughly 7% to 9% may slow how quickly fluid is absorbed. A 6% to 8% drink means about 6 to 8 grams of carbohydrate per 100 milliliters of drink. For recovery, see what to drink after a tennis match.

That's a useful benchmark, but it comes with two catches:

• The label is per serving, and how you mix it matters. For a powder, the concentration depends on how much water you add, so follow the mixing directions.
• A low-sugar or zero-sugar drink isn't wrong. It just isn't the carbohydrate-electrolyte type USTA describes. It may suit a shorter session, an easy hit, or the time between meals.

4. Read the Rest of the Ingredient List

Scan the "other ingredients" for anything you want to avoid or that your body doesn't tolerate. Check for:

• Sweeteners, flavors and colors. These are personal. Some players want to avoid certain ones, and taste and stomach comfort vary a lot.
• Caffeine and other stimulants. USTA notes that drinks with caffeine aren't as effective as sports drinks for rehydrating during play, so check whether a product contains any.
• Allergens. Look at the allergen statement.
• Proprietary blends. These list a group of ingredients without the amount of each, so you can't tell how much of any one you're getting. If the amounts matter to you, look for a label that lists them.

5. Think About Taste and How Easy It Is to Drink

This is what our Bent Tree conversations kept coming back to. If an electrolyte drink is too sweet, too salty, heavy or hard to drink, you probably won't drink enough of it, and hydration is mostly about consistency.

• Follow the mixing directions. Changing how much water you add changes what you're drinking.
• Try before you commit. Look for a single serving, sample or small size before buying a big tub.
• Test it before a match, not during one. Try it in practice first, so a stomach surprise doesn't happen in a third set.
• If a drink repeatedly upsets your stomach, stop using it and talk to a professional.

6. Look for Third-Party Testing (If It Matters to You)

Supplements aren't approved by the FDA before they're sold, so some players look for independent testing. One example is NSF Certified for Sport, which tests products for substances on banned lists such as WADA's, reviews the formulation and label, and inspects manufacturing facilities.

Two things to know. NSF says its certification "helps minimize the risk" of banned substances, not eliminate it. And it matters most if you compete in events with anti-doping rules. For most recreational players it's a nice-to-have, not a must.

7. Check It Against Your Own Health

A label can't know you. Before you add any electrolyte supplement, talk to your doctor or a registered dietitian if you:

• Take medication
• Are pregnant or nursing
• Have a heart, kidney or blood pressure condition
• Have been told to watch your sodium, potassium or sugar intake

Red Flags on a Label or Website

Be cautious of products that promise to cure cramps, prevent dehydration, or give you "instant" recovery. There's a reason supplement labels say their claims haven't been evaluated by the FDA. A good electrolyte product tells you what's in it and leaves the miracle claims out. If you feel unwell on court, know the signs of dehydration while playing tennis.

Your Quick Checklist

Check	What to look for
Serving size	How many servings in the tub, and how you mix one
Label type	Supplement Facts vs. Nutrition Facts, so you compare like with like
Sodium	Amount per serving, and how it fits your day
Carbs and sugar	Matches how long you play (USTA's benchmark: about 6% to 8% for longer matches)
Other ingredients	Sweeteners, caffeine, allergens, proprietary blends
Taste and tolerance	Try before a big purchase, and before match day
Third-party testing	Nice to have; matters most if you compete under anti-doping rules
Your health	Ask a doctor or dietitian if you have a condition or take medication

Where AceFit Hydrate Fits

Why Women Tennis Players Choose AceFit Hydrate

Related reading

• Does Every Tennis Player Need an Electrolyte Drink?

The Bottom Line

The best electrolyte drink isn't the one with the loudest label. It's the one that fits how you play, agrees with your body, and that you'll actually drink. Use the checklist, test it before match day, and ask a professional if you're unsure.

Taking care of yourself is part of the game.

Frequently Asked Questions

---

Sources

• CDC: About Sodium and Health
• NSF: Certified for Sport Program
• NCOA: How to Read a Supplement Label
• Bergeron MF. Hydration and thermal strain during tennis in the heat. Br J Sports Med. 2014;48(Suppl 1):i12-i17.
• USTA: Beat the Heat, Cooling and Hydration Tips for Tennis Players