Is BODYARMOR a True Sports Drink—or Just Flavored Water?
- Dawn Weatherwax, RD,LD,ATC,CSCS
- Oct 5
- 5 min read
By Dawn Weatherwax, RD, LD, ATC, CSCS — Sports Dietitian, Athletic Trainer, Strength & Conditioning Specialist and a mom.
Parents Keep Asking: What Should My Athlete Drink?
You’re in the sports drink aisle, staring at BODYARMOR, Gatorade, and a dozen other brightly packaged bottles.
But which one actually helps your athlete perform—and which one is just flavored water with clever marketing?
Hydration isn’t just about quenching thirst. It’s the difference between energy or fatigue, recovery or cramps, success or setback. Let’s break it down by science.
What Defines a True Sports Drink?
Sports science leaders (ACSM, GSSI, NATA, IOC, AIS) agree that a
True Sports Drink must provide:
💧 Water → base for hydration
⚡ Carbohydrates (6–8% solution)
~1.8–2.4 g per oz
~18–24 g per 10 oz
~36–47 g per 20 oz
🧂 Sodium: 200–500 mg per 10–20 oz
Replaces sweat, retains fluid, helps carbohydrate move into muscle
🚫 Potassium: optional (~25–115 mg per 10–20 oz)
Supports muscle contraction and taste balance
Not required for hydration or carbohydrate delivery
Is BODYARMOR a Sports Drink? Here’s What the Science Says
Typical BODYARMOR (per 20 oz):
⚡ Carbs: ~31–45 g (≈ 3–6% solution; in or near target range)
🧂 Sodium: ~35–50 mg (far below standard)
⚠ Potassium: ~850–880 mg (well above optional range)
Per 10 oz:
⚡ ~15–22 g carbohydrate
🧂 ~18–25 mg sodium
⚠ ~425–440 mg potassium
The Real Difference: BODYARMOR vs. Gatorade for Athletic Hydration
BODYARMOR (20 oz):
~31–45 g carbs
~35–50 mg sodium
~850–880 mg potassium
Gatorade (20 oz):
~36 g carbs
~270 mg sodium
~80 mg potassium
Why this matters:
✔ Both supply carbohydrate fuel.
❌ Only Gatorade delivers sodium in the correct range.
⚠ BODYARMOR overloads potassium—useful for muscle contraction overall, but not needed for hydration in a sports drink.
Why Sodium Defines a True Sports Drink — Not Just Carbs or Coconut Water
For athletes, sodium is the critical electrolyte:
Keeps fluids in circulation
Drives carbohydrate transport into muscle
Protects against cramps and early fatigue
That’s why BODYARMOR underperforms in tests like MuscleSound scans—it doesn’t replace sodium effectively, so muscles don’t refuel as well.
Potassium: Optional, Not Essential
Potassium is important for normal muscle contraction and nerve signaling in the body.
In sports drinks, it’s considered optional—small amounts may be included for balance.
Research shows potassium does not improve hydration or carbohydrate delivery.
BODYARMOR’s levels are 10x higher than necessary, while sodium remains too low.
Key takeaway: Athletes don’t need excess potassium in sports drinks—they need sodium + carbohydrate.
Can Athletes Drink BODYARMOR?
Yes, casually. It’s safe to drink outside of sports, but it should not be the main hydration choice for practices or games.
Better Alternatives to BODYARMOR for Active Kids and Teens
PLEZi Hydration (Stephen Curry’s brand): real fruit, lightly salted, no added sugar and potassium naturally from the fruit
Bolthouse Farms Hydration Mix: fruit/veg base with potassium from fruit and added sodium.
Plain unsweetened coconut water: if you just want coconut water benefits, drink it directly without BODYARMOR’s added sugars.
For true sports hydration, athletes require ~14–30 g carbohydrate + 200–500 mg sodium per 10–20 oz.
The Takeaway
BODYARMOR provides carbohydrate but fails on sodium amount and overloads potassium. By every sport science definition, BODYARMOR is not a true sports drink.
🎯 What to Do Next
🎥 Watch the full breakdown on Food for Speed TV → WATCH MORE!
💧 Free Guide: 30 Liquid Fueling Options for Hydration → Download Here
🎯 Work with Dawn Weatherwax directly (1-on-1 or Academy):
💊 Supplements (Fullscript; Vetted options): 15% off automatically with each order
🧬 Injoy Gut Health (microbiome testing + app):
❤️ Resync (circulation & recovery support): Coupon Code: DAWNW
🩹 Explore Super Patch for recovery tech:
Your athlete deserves to start every practice fueled, hydrated, and ready to perform.
FAQ:
Is BODYARMOR a true sports drink?
No. It provides carbs but lacks sodium, and overloads potassium (optional, not hydration-critical).
Does BODYARMOR hydrate athletes effectively?
Not as well as true sports drinks. Without sodium, fluids are not retained properly.
Why is sodium more important than potassium?
Sodium replaces sweat losses, retains fluid, and drives carbohydrate into muscle.
Does potassium help hydration?
No. Potassium helps with muscle contraction, not hydration or glycogen refueling.
Should kids use BODYARMOR during games?
No. For sports, they need a drink with sodium + carbs in the correct range. BODYARMOR is okay casually.
Is BODYARMOR healthier because of coconut water?
Coconut water provides potassium, but not sodium. That makes it incomplete as a sports drink.
What happens if my athlete only drinks BODYARMOR?
They risk dehydration, cramps, and slower recovery because sodium isn’t replaced.
How does BODYARMOR compare to Gatorade?
Gatorade meets sodium and carbohydrate standards; BODYARMOR does not.
What’s a “cleaner” option than BODYARMOR?
PLEZi Hydration, Bolthouse Hydration Mix, or plain unsweetened coconut water are lighter, everyday hydration choices.
What should my athlete drink for performance?
A true sports drink with 14–30 g carbs + 200–500 mg sodium per 10–20 oz, especially in practices, games, or heat.
How much water should my athlete drink before practice?
Up to 60 minutes before practice, aim for 10–20 oz of fluids plus some sodium. At 15 minutes before, top off by sipping another 5–10 oz if needed. If they’re already thirsty, they’re already behind.
How much should my athlete drink during practice?
A beginning step is 10–20 oz per hour of activity. This baseline should be adjusted for age, body size, sweat rate, and sport. Heavy gear, heat, and longer sessions increase needs.
How much fluid should athletes get daily?
A simple rule: ½ body weight in ounces each day (e.g., 80 oz for a 160-lb athlete). Spread it out across meals and snacks instead of drinking all at once.
Why is sodium important for hydration?
Sodium helps the body hold onto fluids instead of flushing them out. Before practice, include 100–500 mg sodium from pretzels, broth, sports drinks, or electrolyte products.
Is thirst a good indicator of hydration?
No. By the time an athlete feels thirsty, they may already be 2–4% dehydrated—enough to slow reaction time and increase injury risk. Use planned sips, not thirst, as the guide.
What counts as fluids besides water?
Water, milk, unsweetened tea, smoothies, sports drinks, protein shakes, and juice all contribute to hydration. Rotate options your athlete enjoys and tolerates.
How do I know if my athlete is hydrated?
Check urine color: pale yellow = good, dark yellow = needs more, crystal clear = maybe too much. Also watch for fatigue, headaches, cramps, and irritability as dehydration signs.
Can athletes over-hydrate?
Yes. Drinking too much plain water without sodium can dilute blood sodium (hyponatremia). Encourage steady sips with some electrolytes, not chugging gallons.
Should kids use sports drinks every day?
Not always. For short or light practices, water is usually enough. For long (>60 min), hot, or intense sessions, sports drinks with sodium and carbs can help.
Who can personalize hydration for my athlete?
Every athlete sweats differently. A Sports RD can customize fluids, electrolytes, and timing for your child’s sport, size, and climate so they’re always prepared.
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