Not Keto
Sports Drink
21.00g net carbs per 12 oz
Packing 21 g net carbs into one 12 oz serving, this is essentially sugar water that can blow your daily limit in a few sips. Skip it and rehydrate with water plus a pinch of salt, or reach for a sugar-free electrolyte mix instead.
Built by Barron Hansen · Last updated July 2026
Nutrition Facts
Fits My Daily Budget?
Set your daily net carb limit to see how one serving fits.
One serving uses 100% of your 20g daily budget.
Plan the rest of your day
Good to Know
The carbs here come straight from added sugar, often listed as sucrose, glucose, or high-fructose corn syrup, and a standard Gatorade or Powerade lands right in this range. Watch out for larger 20 oz and 32 oz bottles, since the carb count scales up fast and people rarely stop at one serving. If you want electrolytes without the sugar hit, look at the zero versions (Gatorade Zero, Powerade Zero) or a plain electrolyte powder that lists 0 g sugar.
Is Sports Drink Keto? The Full Answer
Sports Drink contains 21.00g net carbs per 12 oz (21.00g total carbs minus 0.00g fiber). Packing 21 g net carbs into one 12 oz serving, this is essentially sugar water that can blow your daily limit in a few sips. Skip it and rehydrate with water plus a pinch of salt, or reach for a sugar-free electrolyte mix instead.
On a standard ketogenic diet, most people target 20-25g net carbs per day. A single serving uses 105% of a 20g daily carb limit. If you are following a strict ketogenic protocol, reach for a lower-carb option instead.
Better Keto Swaps
Skip the sugar load and try one of these instead. Powerade Zero gives you the same electrolyte feel with 0 g net carbs, since it's sweetened without sugar. If you want something simpler, plain water with a pinch of salt and a squeeze of lemon comes in around 1 g net carbs and covers your sodium during a workout. For a packaged option, an LMNT electrolyte packet mixed into water lands near 1 g net carbs and packs 1,000 mg of sodium, which matters more on keto when you sweat.
Track Your Ketone Levels
The Keto-Mojo meter is the gold standard for confirming you're actually in ketosis. Know your numbers - don't guess.