Best Energy Drinks for Team Sports

Whether you are lining up for 90 minutes of football, battling through a rugby fixture, or pushing the tempo in a fast-paced hockey match, team sports demand repeated high-intensity efforts. Short sprints, rapid changes of direction and contact phases all rely on readily available energy and smart hydration.

Unlike steady endurance events, team sports are unpredictable. You might go from standing still to sprinting flat out in seconds. That means your fuelling strategy needs to support both explosive efforts and sustained work rate across the whole match.

That's where energy drinks come in.

Practical Fuelling Tips for Team Sports

Team sports rarely allow constant sipping like cycling or marathon running. Instead:

• Start well fuelled. Eat a carbohydrate-rich meal 3 to 4 hours before kick-off.
• Use the warm-up to take in small amounts of fluid and carbohydrate.
• Take advantage of half-time for structured refuelling.
• Rehydrate and refuel quickly post-match to support recovery.

Everyone responds differently. Body mass, position played, match intensity and environmental conditions all influence your needs.

What Makes a Good Energy Drink for Team Sports?

For most team sports athletes, an effective energy drink should deliver:

• Carbohydrates for quick and sustained energy
• Electrolytes to replace sodium lost in sweat
• Easy digestion under high intensity
• Practicality for half-time and quick breaks

The science is clear. During intermittent high-intensity sport, muscle glycogen is a key fuel source. As glycogen drops, sprint speed and decision-making can suffer. A drink containing 30 to 80 grams of carbohydrate per hour can help maintain performance, especially in matches lasting over 60 minutes.

Electrolytes, particularly sodium, also matter. Even in cooler UK conditions, sweat losses can be significant. Replacing sodium helps maintain fluid balance and reduces the risk of late-game fatigue and cramping.

Here are some great drink options for your next match:

Maurten Drink Mix 320

For longer matches, tournaments or extra time scenarios, a high-carbohydrate drink can make a noticeable difference. Maurten Drink Mix 320 delivers 80 grams of carbohydrate per 500ml serving using hydrogel technology. This allows for a high carb concentration while remaining relatively gentle on the stomach.

For team sport athletes who struggle to eat before kick-off, using a drink like this in the pre-match window can help top up glycogen stores without feeling heavy.

Active Root Sports Drink Mix

Active Root Sports Drink Mix combines slow-burning cane sugar with natural root ginger and sea salt to deliver both fuel and hydration. Each serving provides approximately 40g of carbohydrate with over 200mg of ginger root powder, designed to support energy release and soothe the stomach during long training sessions or matches.

The addition of sea salt helps replace electrolytes lost in sweat without artificial colours or flavours.

Tailwind Endurance Fuel

Tailwind Endurance Fuel combines carbohydrates and electrolytes in a lighter tasting formula. For athletes who prefer something less concentrated during play, this can be easier to consume in short breaks without causing stomach discomfort.

Each scoop provides 100 calories, giving you full control to customise your fuelling strategy based on your needs. You can increase or decrease the number of scoops depending on workout intensity, conditions, and personal preference.

FAQs

Should I use an energy drink for every team sport match?

If your match is high intensity or longer than 60 minutes, carbohydrate supplementation can support performance. For shorter, lower intensity games, focus on hydration and pre-match meals.

When is the best time to drink during a match?

Warm-up and half-time are key opportunities for taking in carbohydrate and fluid when match interruptions allow.

Can I use these drinks in training too?

Yes, regularly practising with the same drinks used on match-day helps you assess tolerance and get consistent fuelling.

Summary

Energy demands in team sports are driven by repeated high-intensity efforts, rapid changes of direction and limited recovery between phases of play. Supporting performance means starting well fuelled, maintaining blood glucose levels where appropriate, and replacing fluids and electrolytes lost through sweat.

Practising your strategy in training is key so there are no surprises on match day. You can also use our Nutrition Calculator to work out how much you need.