Every runner knows: what you drink can make or break your run.

With  so many sports drinks on the market, how do you choose the right one for your training or race day? In this guide, we’ll show you how A-GAME’s science-backed formula fits the latest hydration recommendations for runners so you can run stronger, recover faster, and feel your best, no matter the distance or weather.

You’ll also get simple, ready-to-use plans for:

• 5K and 10K training
• Half and full marathons
• Hot and humid runs
• Personalizing A-GAME based on sweat, cramps, and stomach comfort

Along the way, we’ll keep it simple. No confusing lab talk. Just clear steps you can actually follow.

What Makes Hydration So Important for Runners?

Hydration is not just about thirst. When you run, you lose water and electrolytes through sweat. If you lose too much, your heart works harder, your pace feels harder, and your brain gets foggy. 

Even mild dehydration can make a “normal” run feel like a grind.

Here’s the part most runners learn the hard way: water alone is not always enough, especially once your runs get longer or hotter. Why? 

Because sweat is salty. If you only replace water, your body can struggle to hold onto it. Sodium helps your body keep the fluid you drink, helps your muscles fire, and helps you feel steady. 

Think of sodium as your body’s electrical wiring. Without enough, your muscles cannot fire properly.

Then there is fuel. 

For runs longer than about an hour, your body often needs carbs during the run to keep energy stable. Many endurance guidelines point to 30 to 60 grams of carbs per hour for workouts over 1 hour. 

For longer runs, sodium targets often land around 300 to 600 mg per hour. 

Signs you may be under-hydrated:

• Before a run: dry mouth, dark yellow pee, headache, heavy legs
• During a run: sudden drop in pace, chills, cramps, dizziness, “sloshy” stomach
• After a run: pounding headache, extreme fatigue, salty crust on skin or clothes, big weight drop

Hydration is not about being perfect. It is about being prepared.

Here’s How A-GAME Stacks Up Against Other Sports Drinks

If you are trying to rank the best sports drinks for runners 2025, you need to compare what actually matters for running performance:

1. Sodium (helps you hold onto the fluid you drink)
2. Carbs (fuel for longer runs, workouts, and races)
3. Ingredient approach (sweeteners, dyes, and overall “feel” in your stomach)

A-GAME is built around a clean-label, athlete-focused approach, with two clear “lanes” depending on what you need:

• A-GAME Zero Sugar: low calorie, low sugar, still sodium-forward
• The Original A-GAME: higher carb option for longer sessions when fuel helps

Quick comparison table (typical serving or bottle)

Always check your specific label. Flavors and formulas can change.

A-GAME Zero Sugar (per bottle)

• Calories: 10
• Carbs: 7 g
• Sugar: 0 g
• Sodium: 250 mg
• Best use-case: Short runs, daily hydration, hot weather support without sugar

The Original A-GAME (per bottle)

• Calories: 100
• Carbs: 22 g
• Sugar: 21 g
• Sodium: 250 mg
• Best use-case: Long runs, marathon training, when you want carbs in the bottle

Skratch Hydration Sport Drink Mix (per serving)

• Calories: 80
• Carbs: ~20 g
• Sugar: ~18 to 19 g
• Sodium: 400 mg
• Best use-case: Long runs for runners who want moderate carbs + higher sodium

Gatorade Thirst Quencher (12 oz serving)

• Calories: 80
• Carbs: 21 g
• Sugar: 21 g
• Sodium: 160 mg
• Best use-case: Easy to find, works for many, lower sodium than some endurance-focused options

Tailwind Endurance Fuel (per scoop, mixed)

• Calories: ~100
• Carbs: 25 g
• Sugar: (varies)
• Sodium: 303 mg
• Best use-case: Long runs and races, steady sipping fuel plan



Sources: A-GAME bottle values from A-GAME’s own comparison content and label database entries, including sodium and carb values.  Skratch nutrition highlights. Gatorade serving nutrition. Tailwind per-scoop nutrition listing.

Why A-GAME is the Perfect Choice For Runners 

• A-GAME is sodium-forward compared to many “hydration” drinks. For example, A-GAME Zero Sugar lists 250 mg sodium per bottle, while some popular hydration drinks can be far lower. 
• A-GAME gives you a choice: go low sugar (Zero Sugar) or include carbs (Original) depending on your run.
• For gut comfort: many runners do best with steady sipping, moderate sweetness, and a plan they practiced in training. A-GAME’s two-lane setup makes it easier to match the drink to the day.

How Should You Use A-GAME for 5K and 10K Training?

Most 5K and 10K training runs do not require a complex fueling plan. But hydration still matters, especially if you run early, run in heat, or do speed work.

Here’s the simple rule:

• Easy runs under 45 to 60 minutes: water is usually enough.
• Hard workouts, warm weather, or you sweat a lot: add electrolytes, even if the run is short.

A-GAME Zero Sugar is a strong fit here because it provides sodium without a big sugar hit, and it is easy to sip before and after.

5K and 10K protocol (simple and repeatable)

Before the run (15 to 45 minutes before)

• Sip half a bottle of A-GAME Zero Sugar
• If you are a salty sweater or it is hot, finish the full bottle

During the run

• Usually nothing needed for most runners
• If it is very hot or you are doing a long workout session, bring water and take small sips

After the run (within 30 minutes)

• Finish the bottle you started, or drink half to one bottle based on sweat and thirst
• Pair with a normal meal or snack

Sample weekly use chart (5K/10K training)

Easy run day

• What you drink: Water (optional A-GAME Zero Sugar after)
• Why it helps: Rehydrate without extra calories

Speed workout day

• What you drink: A-GAME Zero Sugar before + after
• Why it helps: Sodium support, steadier energy and focus

Longish run (60 to 75 min)

• What you drink: A-GAME Zero Sugar before, water during
• Why it helps: Helps start hydrated, keeps it simple

Race day 5K/10K

• What you drink: A-GAME Zero Sugar sip 20 to 30 min pre
• Why it helps: Reduces “dry start” feeling, supports hydration

Tip: If you are nervous about stomach issues, start with a few sips, not the whole bottle at once.

What’s the Best Way to Hydrate for Half and Full Marathons?

Long runs and marathons are where hydration becomes a performance tool, not just a wellness habit.

Two targets matter most:

• Carbs: many guidelines suggest 30 to 60 g per hour for endurance exercise over 1 hour. 
• Sodium: often 300 to 600 mg per hour, especially once you are out there for 2+ hours. 

A-GAME helps because you can cover sodium steadily, then choose whether you want carbs in the bottle (Original) or carbs from gels/chews while you drink Zero Sugar.

Choose your A-GAME “lane” for long runs

Option A: The Original A-GAME as your carb bottle

• One bottle provides 22 g carbs and 250 mg sodium. 
• Great when you want some fuel in the drink and you tolerate sweetness well.

Option B: A-GAME Zero Sugar plus gels/chews

• One bottle provides 250 mg sodium with low sugar. 
• Great when you want your carbs separate so you can control them.

Half marathon hydration plan (most runners)

Goal per hour (typical starting point)

• Carbs: 30 to 60 g per hour 
• Sodium: 300 to 600 mg per hour 
• Fluid: drink to thirst, then adjust based on sweat rate

Simple A-GAME build

• Drink 1 bottle per hour of either A-GAME lane (sodium base = 250 mg/hour)
• Add the missing sodium if needed (salt tabs, salty chews, or salty foods)
• Add carbs as needed:
• If using Original A-GAME: you already have 22 g carbs per bottle
• If using Zero Sugar: add gels/chews to reach your carb target

Quick-reference: how A-GAME fits a marathon hour

30 g carbs + 300 mg sodium

• A-GAME approach: Original A-GAME + small add-on
• What it looks like: 1 bottle Original (22 g carbs, 250 mg sodium) + small gel bite or chews + small extra sodium

60 g carbs + 500 mg sodium

• A-GAME approach: Zero Sugar + gels
• What it looks like: 1 bottle Zero Sugar (250 mg sodium) + gels/chews to reach 60 g carbs + extra sodium source

60 to 80 g carbs + higher sodium (hot day)

• A-GAME approach: Mixed strategy
• What it looks like: Alternate A-GAME bottle + water, plus gels, plus extra sodium

Remember: these are starting points. Your sweat rate and gut comfort decide the final plan.

Race-day logistics (so your plan actually works)

Mixing and carrying

• If you carry bottles: label them by hour (Hour 1, Hour 2)
• If you rely on aid stations: carry small gels and plan A-GAME before and after
• If you hate carrying: do A-GAME pre-race and post-race, then use on-course fluids during

Sipping rhythm

• Small sips every 10 to 15 minutes beats big chugs once an hour.
• If your stomach feels “full,” slow down your drinking for 5 to 10 minutes, then resume.

Practice in training
Never try a new hydration plan on marathon day. Test it on at least 2 long runs.

Let’s Talk About Hydration When It’s Hot and Humid

Heat changes everything. You sweat more. You lose more sodium. And your pace often drops even if your fitness is great.

In hot and humid conditions, your hydration plan needs two upgrades:

1. More fluid
2. More sodium

A-GAME is useful here because it gives you a steady sodium baseline per bottle (250 mg). Many runners can then add extra sodium only when needed, instead of overloading sugar.

How to estimate your sweat rate (easy method)

Do this once on a warm training day:

1. Weigh yourself before the run (no clothes or same clothes)
2. Run for 60 minutes
3. Track how much you drank
4. Weigh yourself after

Rough sweat loss per hour = weight lost + what you drank

If you lose a lot of weight and feel wrecked after, you likely need a stronger plan.

Hot weather adjustments with A-GAME

If your run is under 60 minutes

• A-GAME Zero Sugar before or after is often enough

If your run is 60 to 120 minutes

• Aim for 1 bottle per hour
• Add extra sodium if you get headaches, cramps, or salty crust

If your run is 2+ hours

• Treat sodium as a real target: 300 to 600 mg per hour 
• Use A-GAME as your base, then add what is missing

Tip box: warning signs you need to back off

Stop and cool down if you notice:

• dizziness, confusion, chills, nausea
• pounding headache that builds fast
• cramps that do not ease with slowing down
• you stop sweating in extreme heat

Heat illness is serious. Hydration helps, but it is not a shield against unsafe conditions.

How Can You Personalize Your Hydration Plan with A-GAME?

This is where most runners level up. The “best sports drinks for runners 2025” is not a single product. It is the product that fits your body on your day.

Use these four questions to personalize your A-GAME hydration plan:

1) Are you a heavy sweater?

Signs:

• soaked shirt in mild weather
• salt streaks on clothes
• big sweat patches quickly

If yes:

• Start with 1 bottle A-GAME per hour on long runs
• Consider adding sodium to reach the 300 to 600 mg per hour range 

2) Do you cramp late in runs?

Cramps can have many causes (pace, fatigue, strength, nutrition). But low sodium can be one piece of the puzzle.

Try:

• A-GAME Zero Sugar before and during long runs
• Add a small sodium boost if cramps still show up late

3) Do you get GI issues?

If your stomach gets sloshy:

• Use smaller sips more often
• Choose Zero Sugar and take carbs in smaller gel doses
• Avoid chugging a whole bottle at once

4) What is your goal today?

• Easy run: keep it light (water plus optional Zero Sugar after)
• Workout: sodium support helps you feel sharp
• Long run: sodium + carbs plan matters most

Printable hydration checklist

Night before

• Check weather (heat and humidity)
• Choose lane: A-GAME Zero Sugar or Original A-GAME
• Pack bottle(s), gels, and any extra sodium option
• Set a simple target: bottles per hour, gels per hour

Before the run

• Drink water as normal
• Sip A-GAME 15 to 45 minutes before
• Do not start the run thirsty

During the run

• Sip every 10 to 15 minutes
• Hit carbs goal if 60+ minutes (start at 30 to 60 g/hour) 
• Hit sodium goal if 2+ hours or hot (start at 300 to 600 mg/hour) 

After the run

• Replace fluid slowly (do not chug)
• Have carbs + protein within 1 to 2 hours
• Note what worked and what felt off

If you want, you can turn this into a one-page “race card” and keep it in your running bag.

What Results Can You Expect from Using A-GAME?

Let’s keep expectations real.

A sports drink will not magically make you faster. But the right hydration strategy can:

• help you start runs feeling better
• reduce late-run fade on long days
• support steadier energy and focus
• improve how you feel after the run

What many runners notice first is not “speed.” It is stability. Less of the shaky, foggy, drained feeling that hits when hydration and sodium fall behind.

What A-GAME can realistically help with

1) More even energy on long runs
If you use Original A-GAME during long runs, the carbs can support steady output (especially when combined with gels as needed). 

2) Less “flat” feeling in heat
Because A-GAME keeps sodium meaningful per bottle, it can help you stay on top of sweat losses, especially compared to very low-sodium hydration drinks. 

3) Better post-run recovery feel
When you finish less depleted, your recovery routine works better. You re-fuel faster. You bounce back sooner.

Ready to Level Up Your Running? Here’s Your Next Step

If you are training for anything from a first 5K to a full marathon, the simplest upgrade is to stop guessing and start using a repeatable plan. Pick your lane, practice it in training, and keep it steady on race day.

Your next step:

• Try A-GAME Zero Sugar for daily hydration, workouts, and hot runs
• Use The Original A-GAME when you want carbs in the bottle for long runs

Visit the Store Locator or Shop A-GAME online, and check the Science of Hydration page for deeper guidance