Gatorade Vs. Propel: Which Sports Hydration Drink is Better for You?

When it comes to staying adequately hydrated and fueled during a sports match or after falling under the weather, there's often the debate of Propel versus Gatorade. Both beverages are chock-full of electrolytes, but what's the real difference between the two?

Reasons to Consume Sports Drinks

Before discussing the difference between Propel and Gatorade, let's first discuss why people reach for sports drinks in the first place. It's simple: electrolytes.

According to the Medline Plus, electrolytes are electrically charged minerals in the body that help balance hydration and the body's acid-base (pH) level. Electrolytes also help move nutrients into cells and waste out of them.

Common electrolytes include calcium, chloride, magnesium, phosphate, potassium, and sodium. Sodium is a significant ingredient in sports drinks. Sodium plays a crucial role in nerve and muscle function. It helps prevent cramps and boost overall physical performance, which is why both Gatorade and Propel contain it.

Keep in mind that the American Heart Association recommends that adults consume no more than 2,300 milligrams of sodium per day, with an ideal target of 1,500 mg, especially if a person has high blood pressure.

A single serving of most sports drinks, including Gatorade and Propel, typically accounts for only around one-tenth of the recommended maximum.

Comparison Table: Gatorade vs. Propel at a Glance

The Differences Between Propel and Gatorade

While Propel and Gatorade may seem incredibly similar given their high electrolyte content, their nutrition labels tell a different story. Yes, they both contain electrolytes, but Propel has noticeably more ingredients than Gatorade.

Nutrients

Of course, more ingredients doesn’t immediately mean a negative health impact, especially given that Propel contains a variety of vitamins, including:

• Vitamin B3
• Vitamin B5
• Vitamin B6
• Vitamin E

Gatorade doesn't have these nutrients. According to MedlinePlus, these B vitamins help create and store more energy from the food we eat — something that's particularly essential during sporting events and when overcoming illness (two times for which electrolyte beverages are particularly popular).

Colorings

On the contrary, Gatorade contains red dye and caramel color. Some consumers prefer to avoid synthetic colors. According to the Center for Science in the Public Interest, some research has linked Red 40 to hyperactivity, restlessness, and problems focusing in children, but the evidence for this is not well established.

Additionally, a review published in 2023 notes that caramel color (also added to many sodas) contains trace amounts of a chemical called 4-methylimidazole (4-MEI). In animal studies, very high doses of 4-MEI have had links to cancer development. However, PepsiCo, the producer of Gatorade, states that it reduced the amount of 4-MEI in its caramel coloring formulation when California enacted 4-MEI regulations in 2011. Regulatory bodies consider the reduced levels of 4-MEI in food to be safe.

PepsiCo has announced its plans to shift away from synthetic dyes like Red 40 toward naturally sourced dyes from vegetables like carrots, although it acknowledges this will take time to implement.

Propel vs. Gatorade: Comparing Nutrition

Aside from specific ingredients, the Propel vs. Gatorade debate also comes down to calories and specific nutrient levels. A 20-fl-oz bottle of orange Gatorade provides:

• 140 calories
• 34 grams (g) of carbohydrates (all of which are sugars)
• 270 milligrams (mg) of sodium
• 80 mg of potassium

The American Heart Association recommends that adult women consume no more than 100 calories of sugar per day (or 25 g/6 teaspoons of sugar) and men no more than 150 calories of sugar (or 38 g/9 teaspoons). Full-sugar Gatorade, therefore, has nearly the whole daily serving of sugar for males and more than the total for females.

The same serving of Gatorade Zero provides:

• 5 calories
• 270 mg of sodium
• 80 mg of potassium
• 1 g carbohydrates

It's a far less sugar-rich option if you prefer Gatorade but don’t want the added sugars. Gatorade Zero is also available in a variety of flavors, including orange, lemon lime, glacier cherry, glacier freeze, and berry.

A 20-fl-oz bottle of grape Propel Fitness Water, on the other hand, provides:

• 0 calories
• 270 mg of sodium
• 70 g of potassium
• 0 g carbohydrates

Additionally, it accounts for:

• 35 percent of the daily recommended dose of vitamin C
• 20 percent of vitamin E
• 80 percent of niacin
• 70 percent of vitamin B6
• 120 percent of the pantothenic acid daily dose recommendation