Gatorade Just Launched Caffeinated Energy Drink Mix—Here's What a Dietitian Thinks

Gatorade is perhaps the most common drink you will see an athlete drink—including young children playing for local sports teams. The brand's typical energy drink is packed with electrolytes which can help keep you hydrated, especially during and after an intense workout.

Recently, Gatorade has expanded into the caffeinated beverage space with Fast Twitch bottled drinks—and now, they’re expanding even further with Fast Twitch caffeinated Energy Drink Mix. Just dump one of these fruity powder sticks into 12 ounces of water, then shake and stir for an easy, energizing sip on the go.

The new Gatorade powdered product is now available on their website and will soon be found in stores. But what’s exactly in these powder sticks, and are they healthy both for adults and for kids? Here’s what to know, including insights from EatingWell’s nutrition editor and dietitian Jessica Ball, M.S., RD. 

Is the Gatorade Fast Twitch Energy Drink Mix Healthy?

First, here’s the nutrition information for one packet of the caffeinated drink mix (each of the three flavors have the same breakdown):

• 5 calories
• 0 grams total fat
• 160 milligrams sodium
• 1 gram carbohydrates
• 0 grams total sugar
• 0 grams protein
• 200 milligrams caffeine

The Cool Blue, Glacier Freeze and Strawberry Watermelon flavors all have 100% of the Daily Value for vitamins B6 and B12. But there are some things you should keep in mind before snagging a box to try.

“This product does have some nutrients like vitamin B6 and B12 that can be helpful for energy metabolism. That said, it has less than 2% of your daily potassium needs and about 7% of your daily sodium needs, which is an electrolyte most people get plenty of in their typical eating patterns,” explains Ball. “My main concern with this product is the caffeine content. It contains nearly twice as much caffeine as an 8-ounce cup of cold-brew coffee, and gets you halfway to the recommended maximum intake from the 2020-2025 Dietary Guidelines for Americans.”

The Dietary Guidelines recommend a limit of 400 milligrams of caffeine per day. So while one serving of this energy drink mix is only half of this limit, drinking two of these plus a cup of coffee in the morning would put you over the edge. Symptoms of too much caffeine can include nervousness, jitters, nausea, headaches and more.

“Another concern I have is [because] Gatorade is often marketed and popularly consumed by kids. It’s recommended that there is no safe dose of caffeine for children under 12 years old, and those who are 12 to 18 years old should limit their intake to no more than 100 milligrams per day, which is half the amount of caffeine in this drink,” shares Ball. 

Since this product is above the recommended daily limit for children (100 milligrams), we advise that kids do not consume this product. Instead, try one of our tester-approved electrolyte powders for a quick mixable option to keep both you and your child hydrated during sports and exercise.

The Bottom Line

While these Gatorade caffeinated powders are a good source of vitamins and are generally safe for adults to consume, be mindful of your caffeine intake throughout the day when you drink these. Kids should be consuming less caffeine than this product has, so we recommend they skip this and choose a decaf electrolyte-packed option instead, like regular Gatorade. Check out these 6 Best Drinks When You Need an Energy Boost.