Added sugars

Added sugars are sugars and syrups that are added to foods and beverages during processing or preparation. They are not naturally occurring in the base ingredients but are included to provide sweetness and energy.

Explanation

In sports drinks, added sugars supply quick-digesting carbohydrate to fuel working muscles and improve palatability. Common sources include sucrose, glucose, fructose, and high-fructose corn syrup. These simple sugars help maintain blood glucose and delay fatigue during prolonged exercise. However, they also increase the caloric content of a beverage. Health authorities recommend limiting added sugars to less than 10 percent of total daily calories because excessive intake is linked with weight gain and dental issues. Knowing the amount of added sugars per serving allows athletes to manage energy intake and choose drinks that match their training needs. Some ready-to-drink products disclose added sugars separately on the Nutrition Facts panel, while powders may list the type of sugar in the ingredient list.

Keeping added sugars in check

A typical 355 ml sports drink might list 20 grams of total sugars on the Nutrition Facts panel, all of which are added. Consuming the whole bottle would deliver 40 grams of added sugars if it contains two servings. Powdered mixes often use dextrose or maltodextrin and may provide 30 grams of carbohydrate per scoop, which counts as added sugar when mixed with water. Natural fruit juice concentrates used for flavor still contribute to added sugars. Athletes can manage intake by selecting drinks with a 4–8 percent carbohydrate concentration, choosing low‑calorie or zero‑sugar versions for shorter sessions, and using plain water for everyday hydration. Always read the ingredient list to see where the sweetness comes from.

Understanding added sugars helps you make informed choices about sports drinks. By checking the label and considering your activity level, you can select a product that provides the right amount of carbohydrate without exceeding your overall sugar goals.

Related Terms: Nutrition Facts, Serving size, Per‑serving carbohydrate, Low‑calorie, Zero sugar