Sports drinks are popular amongst those looking for a convenient and effective way to boost hydration and replenish electrolytes after being active, but some people want a more natural solution. Banana water is often marketed as a natural alternative to sports drinks, but does it hydrate as effectively as traditional electrolyte beverages?
Banana water is a beverage sold by several natural food companies. “Banana water is made from a single ingredient: bananas,” Kimberley Rose-Francis, RDN, CDCES, told Health.
Banana water products, like Woodstock Foods Organic Banana Water, are made by extracting water from steamed and mashed bananas. Unlike regular water, banana water is high in nutrients naturally found in bananas, like potassium and magnesium.
“Many people compare banana water to sports drinks because it is high in potassium, “ explained Rose-Francis. Potassium is an electrolyte mineral that’s needed for fluid balance, muscle contractions, and nerve function.
For example, one 16.9-ounce can of Woodstock Foods Organic Banana Water provides 450 milligrams of potassium, which covers about 10% of the Daily Value (DV). However, sports drinks, like Gatorade, are much lower in potassium, providing only 2% per 12-ounce serving, making banana water a much better source.
Banana water also provides carbs, which are essential for energy during workouts and for post-exercise recovery. Additionally, plain banana water is free from added sugars, artificial sweeteners and colorings, which are often found in sports drinks.
Though banana water contains an impressive amount of potassium, it lacks a key electrolyte needed during and after physical activity: sodium.
Like potassium, sodium regulates fluid balance, muscle movement, and nerve function. Sodium is lost heavily through sweat, making it important to replace it after strenuous activity. Banana water provides only trace amounts of sodium, making it ineffective for replacing this essential electrolyte.
Sports drinks typically supply potassium along with other key electrolytes, such as sodium, chloride, and sometimes magnesium, making them a more balanced option for electrolyte replacement, particularly for athletes.
Still, banana water can provide electrolytes, especially potassium, along with carbohydrates that help fuel and replenish the body during and after intense workouts. To make it more effective for hydration, adding a pinch of salt can help increase its sodium content and improve electrolyte balance.
“Sports drinks are designed to hydrate the body and improve performance while ensuring electrolyte balance is maintained,” explained Rose-Francis. These drinks provide a quick source of energy, typically through added sugars, as well as a dose of important electrolytes to support fluid balance and muscle performance.
Most sports drinks contain:
- Water for hydration
- Sodium to replace sweat losses and help retain fluid balance
- Carbohydrates (usually added sugars) for quick energy
- Smaller amounts of other electrolytes, such as potassium and magnesium
These drinks are meant to be consumed during intense activity lasting more than one hour, when you’re sweating excessively, and for recovery after training. Since these drinks contain calories and sugar, they’re not meant to be consumed every day.
Here’s how a cup of banana water and a cup of Gatorade compare.
Banana water
Gatorade
Calories
40
63.4
Carbs
10 grams (g)
15.7 g
Added sugar
0 g
12.8 g
Sodium
0 milligrams (mg)
95.2 mg
Potassium
225 mg
36.6 mg
Banana water is lower in calories and carbs and is free from added sugar. It’s higher in potassium than Gatorade, but lacks sodium.
Keep in mind that sports drinks vary widely when it comes to nutrition. Many products are made with little to no added sugar and contain fewer calories than traditional sports drinks, which can make them a better choice for people looking to limit calorie or added sugar intake while still replenishing electrolytes.
Choosing between banana water and sports drinks depends on your hydration needs, flavor preferences, and workout intensity and duration.
Banana water may be a good option if you:
- Are lightly active or are exercising for short periods
- Want a lower-carb option
- Prefer drinks with no added sugar
- Are looking to increase your potassium intake
Sports drinks may be a better choice if you:
- Exercise intensely or for longer than one hour
- Sweat heavily or train or work in hot or humid conditions
- Require sodium replacement
- Benefit from a quick source of carbs during your workout
For most people, plain water is the most effective way to hydrate. However, sports drinks and banana water are options for those who have additional hydration needs.
