When most of us think about hydration, we picture water, electrolytes, and maybe the latest “sugar-free” sports drink. Sugar has long been given a bad reputation and in many cases, for good reason. But when it comes to hydration science, the story is more nuanced.
Caitlin Edmonds, Accredited Sports Dietitian and consultant to professional athletes, highlights an important truth that often gets lost in the marketing noise: a small amount of sugar is not only helpful, but necessary for effective rehydration.
In this blog, we’ll break down why Caitlin actually looks for hydration products with a balanced dose of carbohydrate, and why Shine Hydration strikes the right balance between sugar-free marketing hype and athlete-approved functionality.
The Hydration Hype: Why “Sugar-Free” Isn’t the Whole Story
Supermarket shelves are stacked with brightly coloured electrolyte drinks shouting “zero sugar” or “low calorie.” For everyday consumers, this might sound like a win-win, electrolytes for recovery, minus the sugar.
But as Caitlin points out, there’s a critical piece of science missing from that conversation:
“It’s a well-known science among Sports Dietitian's that a small amount of carbohydrate is needed for effective rehydration. However, this nuance gets missed with all the hype around electrolyte drinks and sugar-free options.”
Cutting sugar completely might look good on a label, but it doesn’t necessarily serve the body’s physiology, especially for athletes or anyone performing at high intensity.
The Science: How Carbohydrate Supports Fluid Absorption
Hydration isn’t just about replacing water. It’s about how efficiently your body absorbs it. That’s where carbohydrate comes in.
Here’s the science simplified:
- In the gut, sodium and glucose work together to transport fluid into the bloodstream (sodium-glucose co-transport).
- Without carbohydrate, sodium absorption and therefore water absorption, is less efficient.
- Fluids with zero carbohydrate may not rehydrate you as effectively as those with a small, balanced amount.
Caitlin explains:
“I would always be looking for hydration drinks that have, at least, the minimum concentration (2% or 2 g/100 ml) of carbs to support the intestinal sodium/fluid absorption.”
It’s about hitting the minimum effective dose that ensures electrolytes and water are absorbed properly, maximising rehydration.
The Middle Ground: Why Athletes Don’t Want “Zero” or “Full Sugar”
Carbohydrates (from sugar) play a critical role in fuelling performance. For many athletes, higher-sugar sports drinks are an important tool in training and competition, as they provide a readily available energy source when carbohydrate demand is high. At the same time, not every situation requires that higher concentration of carbohydrate. In
contexts where the goal is primarily hydration, such as lighter sessions, recovery, or for
people who don’t have high carbohydrate needs, a lower-sugar option can be more
appropriate.
On the flip side, sugar-free electrolyte waters may taste refreshing but can fall short at the cellular level, your body simply won’t absorb fluid as effectively without at least a small amount of carbohydrate.
That’s why Shine hits at the middle ground:
- Enough carbohydrate (around 2%) to support fluid absorption.
- A hydration drink that offers a lower calorie or carbohydrate option can be helpful for day-to-day rehydration.
Shine+ Hydration: Designed with Science in Mind
Shine+ Hydration was developed with this science in mind, not just marketing buzzwords. By including a carefully balanced amount of carbohydrate, Shine+ ensures every sip doesn’t just taste good, but also works with your body’s natural hydration mechanisms.
For athletes like those Caitlin works with (including the Cronulla Sharks NRL & NRLW), this is particularly important. Performance, recovery, and overall wellbeing rely heavily on
effective rehydration, and the right formulation makes all the difference.
But it’s not just elite athletes who can benefit from the right hydration source. Whether
you’re training in the gym, spending a day outdoors, or just looking to stay on top of your
hydration at work, the same physiological principles apply. Your body still benefits from
that small amount of carbohydrate to optimise fluid absorption.
Closing the Education Gap
As Caitlin points out, there's an educational gap for the general population. Many
consumers assume “sugar-free” automatically means better, without realising they may be compromising hydration effectiveness.
“It’s great to have a lower sugar alternative compared to full-sugar, hence why I am loving Shine+ products”
This is where Shine+ aims to lead the conversation. By leaning on proven sports nutrition
nutrition, Shine+ Hydration helps consumers make informed choices about what their
bodies actually need.
So, Should You Avoid Sugar-Free Hydration Drinks?
Not necessarily. Sugar-free drinks can still be a good low-calorie option. But if your goal is true hydration, especially after sweating, training, or competing, zero sugar options may fall short. Instead, look for products with that ideal 2% carbohydrate concentration. Enough to do the job without tipping into full sugar territory.
That’s where Shine+ Hydration delivers: the best of both worlds.
The Takeaway
Hydration isn’t as simple as “water in, water out.” The right formulation makes all the
difference, and sometimes, that means embracing a little sugar.
As Caitlin Edmonds puts it:
“I’m not looking to use a completely sugar-free option for athletes, as it just wouldn’t be as effective for rehydration.”
Next time you’re choosing a hydration drink, don’t be swayed by the sugar-free hype.
Choose one that’s grounded in science, designed to optimise absorption, and built with your performance and wellbeing in mind.
