Are electrolyte drinks better than sports drinks for construction work?

Tommy used to drink three Gatorades a day on the job. Thought he was doing it right.

Then a nutritionist friend asked him a question: “Do you know how much sugar is in that?”

Twenty-one grams per bottle. Three bottles. That’s sixty-three grams of sugar. While working in 95-degree heat.

He was hydrating and giving himself metabolic whiplash at the same time.

The problem with sports drinks

Gatorade, Powerade, and similar sports drinks were designed for athletes. Specifically, athletes doing short bursts of intense activity with rest periods.

That’s not construction work.

When you’re roofing for eight hours in 100-degree heat, you don’t need sugar spikes. You need sustained electrolyte replacement without the insulin roller coaster.

Here’s the comparison:

Gatorade (20 oz):

• 34g sugar
• 270mg sodium
• 75mg potassium

What you’re losing per hour of heavy sweating:

• 0-10g sugar (depending on exertion)
• 500-1000mg sodium
• 200-400mg potassium

See the problem? Sports drinks give you more sugar than you need and less electrolytes than you’re losing.

Electrolyte powders: The better option

Electrolyte powders (the kind you mix into water) tend to have:

• Little to no sugar
• Higher sodium content
• Better potassium-to-sodium ratio
• Often include magnesium, which sports drinks skip

Typical electrolyte powder (per serving):

• 0-5g sugar
• 500-1000mg sodium
• 200-400mg potassium
• 50-100mg magnesium

That’s closer to what you’re actually losing.

Tommy switched to electrolyte powder. Noticed two things: No more afternoon sugar crashes. And his cramping stopped.

When sugar actually helps

There’s one exception: If you’re doing genuinely intense work—like carrying 80-pound bundles up a ladder in extreme heat—some sugar helps with quick energy.

But even then, you’re better off getting that energy from food and keeping your drinks sugar-free.

What to look for in an electrolyte powder

Sodium: At least 400mg per serving. You’re losing way more than that, so don’t skimp.

Potassium: 100-300mg. Helps prevent cramping.

Magnesium: 50-100mg. Essential for muscle function, often overlooked.

Sugar: Minimal or none. Maybe 5g max if you need the energy.

No artificial colors. You don’t need blue dye in your hydration.

Brands like Built Daily Supply make electrolyte formulas designed specifically for physical labor—not for athletes, not for gym-goers, but for guys sweating through eight-hour shifts.

The DIY option

If you’re cheap or can’t get to a store, here’s a basic recipe:

• 16 oz water
• 1/4 teaspoon salt (600mg sodium)
• Small pinch of salt substitute or cream of tartar (potassium)
• Squeeze of lemon or lime
• Optional: small amount of honey or juice for taste

Not as complete as commercial products, but better than plain water.

The bottom line

Sports drinks are better than nothing. But for construction work in extreme heat, electrolyte powders give you what you actually need without the sugar overload.

Tommy dropped fifteen pounds the first year he switched. Not from the powder—from not drinking 180 grams of sugar every day.