Clif Hydration Drink Mix Comparison

Clif Hydration Electrolyte Drink Mix is 100% sugar, very similar to Skratch and Tailwind if that’s what you’re looking for. e-Fuel in comparison is is a complex carbohydrate based drink (low in sugar) that provides twice the energy. e-Fuel also has more electrolytes to help avoid cramping and injuries and antioxidants not found in Clif Hydration that reduce tissue damage and soreness as well as speed up the recovery process. Read on for a complete comparison:

calories (8 oz)

e-Fuel

80

Clif Hydration

40

e-Fuel provides twice as much energy (calories) as Clif Hydration, and we are able to do this through the use of complex carbs instead of the sugars.

You can’t possible get enough energy to do any type of endurance event with Clif Hydration, Skratch, Tailwind and other sugar drinks. Instead they typically recommend that you eat your calories rather than getting them from your drink. This is a bad idea for several reasons.

The logic is that you want to absorb the drink fast to stay hydrated so you shouldn’t load it with calories. Instead they recommend drinking hydration dink and eating other foods to get your calories. Unfortunately this logic just doesn’t make sense for three reasons:

Problem # 1 It all ends up in the same place

Once you start eating and drinking it all ends up in your stomach …. the Clif Hydration, the banana, the PowerBar and what ever else you decide to eat. Guess what, the osmolality of the fluid in your stomach just went up and the absorption rate slowed or even came to a halt. Not a good thing.

Problem #2 Digestion

Most foods that you eat contain proteins, fats and/or fibers. Once one or more of these are introduced to your stomach they have to go through a digestive process. When you are doing aerobic activity the blood supply to your stomach gets shut down in order to maximize blood flow (and oxygen) to the working muscles for the oxidation process. More oxygen = increased performance (just ask Lance). Digestion of those foods you just ate requires blood flow back to the stomach and away from the working muscles … and that sound you just heard was your performance dropping.

Problem #3 Delayed Energy

We all know that bananas are one of the most common foods consumed by endurance athletes, but do you know how long it takes a banana to leave your stomach? Try 3 hours and 15 minutes! Eating solid foods during typical workouts or competitions might taste good and satisfy your craving for food, but it does little if anything for your performance.

Note about Ultra Endurance Athletes

If your an ultra athlete competing for 20+ hours the normal rules don’t apply to you. You are going at a slower pace so you can afford some blood to go back to the stomach to work on digestion.

complex carbs

e-Fuel

14 g

Clif Hydration

0 g

By far the biggest difference between e-Fuel and Clif Hydration Electrolyte Drink Mix is that e-Fuel uses primarily complex carbohydrates and Clif uses none – it is 100% simple sugar. This is critical because your body can uptake more energy when you use complex carbs instead of simple sugars.

This isn’t something we’ve invented, it’s proven science. Here’s how it works:

The carbs/energy in a sports drink are transported into your cellular system through osmosis. If you recall learning about osmosis in science class, it’s the way a fluid crosses a membrane. In order for the fluid to cross, it has to be an equal or lower concentration than the fluid on the other side of the membrane. In this case you’re trying to get the sports drink across your cellular membrane so you can use the energy. Ideally you want the drink to be isotonic, which means it’s the same concentration as your cellular fluids. At this point the drink can be rapidly absorbed and carry the carbs and electrolytes along with it via osmosis.

What’s interesting is that the concentration of a fluid (also called the osmolality) is largely dependent on the NUMBER of particles in the fluid, and less dependent on the size of the particles. Complex carbs by definition have a larger molecular structure than simple sugars, basically they have more glucose molecules stuck together. But remember, it’s the number of particles, not the size that matters most. What that means is that at the point of absorption (isotonic), a fluid with complex carbs can transport nearly twice as much energy into the cellular system compared to one with simple sugars.

Many drinks (including e-Fuel) use at least some maltodextrin for this reason. Maltodextrin is a complex carbohydrate with an extremely large molecular structure. Where e-Fuel sets itself apart from other products is that we use much more complex carb and less sugar. In the case of Clif Hydration it is 100% simple sugar. This allows you to get more energy when you use e-Fuel compared to our competitors. If you’re doing any type of endurance sport, then maximizing energy uptake should be important to you.

sugar

e-Fuel

29%

Clif Hydration

100%

If you’re doing short workouts sugar can provide adequate fueling. But if you’re doing any kind of endurance event then you will perform better using complex carbohydrates instead of simple sugars. See our complex carb discussion for more details.

carb sources

e-Fuel

Maltodextrin
Fructose

Clif Hydration

Glucose
Dried Cane Syrup

The dried cane syrup (aka sugar) and glucose used in Clif Hydration are both simple sugars.

The maltodextrin used in e-Fuel is a long chain complex carbohydrate. As we explained in the complex carb discussion, the advantages of complex carbs are significant.

Fructose is also a sugar, but it’s very different than all other forms of sugar and we use it in all of our products for a very good reason.

Fructose sometimes gets a bad rap for endurance athletes because it is thought to cause stomach and GI discomfort. Like anything else, if you take too much fructose it can be a problem. But if you use it properly it can actually significantly improve performance … without stomach issues. Here’s why:

Most of the energy that we use during endurance sports comes from consumed carbohydrates that are converted into glycogen and stored in our muscles. Glycogen can then be quickly broken down into glucose and used to fuel the muscles. The liver also stores glycogen which has been converted from fructose and serves as an additional “fuel tank” to power your muscles.

Here’s where it gets interesting …

The main route for glucose absorption from the gut is through a transporter called SGLT1 – a protein that acts like a door, helping glucose go from the gut to the bloodstream. SGLT1 has a maximum capacity and can only transport around one gram of glucose per minute (240 calories/hour). Fructose, however, is absorbed with a different transporter, called GLUT5. By using both transporters you can increase the amount of carbohydrate the body can use during exercise up to approximately 300 calories/hour.

GLUT5’s sole job in life is to transport fructose, so if you’re not consuming fructose then you’re not using the GLUT5 transporter … it’s like having an additional fuel line and not using it, why would you do that? In addition, your secondary fuel tank (your liver) will be under utilized as well.

The rapid absorption of fructose mixtures and special handling of fructose in the liver are the two main reasons that fructose can also also help to speed up recovery after exercise. A recent study found that when athletes drank sports drinks containing both fructose and complex carbohydrates after exercise, they accelerated the recovery of their liver glycogen stores. It almost doubled this rate of recovery compared with drinks that didn’t have fructose, when the same total amount of carbohydrate was consumed.

Bottom line … if you want to “be your best”, incorporate some fructose into your training and competition nutrition program.

sodium

e-Fuel

150 mg

Clif Hydration

125 mg

In developing e-Fuel we relied heavily on the decades of independent research performed by the American College of Sports Medicine. They are a non-profit with no “skin in the game”, they just try to figure out how to make athletes better, stronger and faster. Electrolyte replacement is an area that they have studied extensively, and e-Fuel’s electrolyte levels are designed to meet their recommendations.

potassium

e-Fuel

60 mg

Clif Hydration

25 mg

Potassium is the other electrolyte that is important to replace during your training and competition, along with sodium. The level of potassium in e-Fuel is designed to meet the American College of Sports Medicine’s recommendation for replacement during athletic activity.

antioxidants

e-Fuel

vitamin C 60%
vitamin E 60%

Clif Hydration

none

Antioxidant vitamins C and E help protect against tissue damage, reduce soreness and aid in the recovery process.

Clif Hydration does not provide these antioxidants.

citrates

e-Fuel

Sodium Citrate, Potassium Citrate and Citric Acid

Clif Hydration

Potassium Citrate and Citric Acid

Citrates assist in the carbohydrate to energy conversion process as well as slow the build up of lactic acid in your muscles.

customer testimonials

Patrick Binienda

"I just finished a multi-day event where I ran through the Benton MacKay Trail, start to finish, over 287 miles - fueling almost exclusively on e-Fuel. Each day consisted of an average of 35 miles across some of the toughest mountain trails in the Eastern US. e-Fuel carried me through 9 days with little other nutrition except dinner meals. I have always suffered from over/under hydration using other fuels - e-Fuel is the most complete and efficient fuel I have used. My mountain adventure was a great success largely due to e-Fuel." ...
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Smyrna, Georgia
Sport: Running

Shaun Gallagher

"After having difficulty in races where my gastric system would 'lock up', I found that I simply couldn't handle gels and electrolyte pills frequently enough to support my needs. The calorie content and large amount of electrolytes in e-Fuel were a perfect balance for my training and racing needs. Because e-Fuel mixes fast and easy, it was easier for me to increase the concentration without worrying about trying to swallow a thick, clumpy drink. At Ironman Wisconsin I raced with 2 bottles of 4x concentrated e-Fuel (800+ calories per bottle) on the bike as my primary nutrition. Using eFuel helped me surpass my goal and register a 13 hour finish time with no cramping or stomach problems. " ...
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Tampa, Florida
Sport: Triathlon

David Tucker

"I'm training for Ironman Florida and during the summer months here in Florida, long bike rides take me into some really hot and humid weather. I've been struggling for 6 weeks with cramping every time my ride hit 60-65 miles in length. I read about e-Fuel and after two rides of 80+ miles with no cramping, I'm a believer!" ...
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Brandon, Florida
Sport: Triathlon

Jerry Sanders

"Been using your products for sometime now. Took a bit of a break from them, and decided to try some other brands. Using the competitors products, I was continually having leg cramps after 60 miles of riding. I switched back to e-Fuel, and no more cramps! Just finished a 110 mile 11000 feet climb this weekend! Couldn't have done it with out e-Fuel!" ...
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Glendale, California
Sport: Cycling

Carl Gordon

"I have to tell you that this stuff is great. I haven't done any thing really long yet, only rides in the 50-70 mile range, but the effects are great. Makes the hills a little less painfull and the recovery is much better. It also mixes well and tastes as good or better than the competition. I would like to really praise you on your excellent service. Your web site is perfect. I recieved prompt information regarding shipping and receiving of my shipment. You guys knew I got it before it did. That's kickin." ...
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Plano, Texas
Sport: Cycling

Myk Nelsen

"I used to use another product but ended up in the emergency room twice for dehydration within a month and since I started using e-Fuel I have not had that problem. I think I will be using your product for quite some time, thanks for everything!" ...
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Jacksonville, North Carolina
Sport: Triathlon, Running

Kevin Brice

"I have been using e-Fuel and e-Gel for about 6 years for training and racing in triathlons, running events and cycling events. It is the one product that has continuous energy supply without highs and lows. I have especially liked having all my nutrition needs on the bike premixed in my drink, so I don't have to fumble with gel packs on the bike. At age 47 I am amazed that I am still getting faster and going farther, and I attribute part of that to having a proper energy source and electrolytes during events." ...
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Cedarburg, Wisconsin
Sport: Triathlon, Running, Cycling

Tim P.

"I needed something that wouldn't cause an blood sugar spike. I tried e-Fuel and haven't looked back. This product helps greatly during races and allows me to 'trickle in' calories that will not have deleterious effects on my gut or performance. " ...
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WyCo, Kansas
Sport: Ultra Running

Shawn Carlisle

"I attempted a Big Bear Mountain Ride which summits at 8443 ft. Without e-Fuel and failed. 1 month later with e-Fuel, the ride was no problem. This is the BEST sports drink I have tried. Better than Accelerade or Cytomax." ...
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Highland, California
Sport: Mountain Biking

Dave Hinman

"I try to bike pretty hard for an hour or longer each morning. By the time I'm finished my clothes stick to me and I feel both drained and exhilarated. I've tried sampling almost every sport drink I can buy in Portland and I think e-Fuel is the best. It's not overly sweet, seems to do a good job replenishing what I've lost, and doesn't make my blood sugar spike." ...
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Portland, Oregon
Sport: Cycling

Barb

"I'm not one to typically use these type of supplements but the weather made me nervous about bonking. With e-Fuel, I never got that empty feeling. My energy was consistent throughout my workout. The taste was fine, not overpowering in any way. And I didn't experience any nausea or gi problems that often accompany these type of products." ...
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Erie, Pennsylvania
Sport: Running

Tammie Nyland

"For 3 1/2 years I was searching for a hydrating-electrolyte drink for Ironman. I've tried Gatorade and that drink works fine on the bike, but it kills my stomach on the run. I've tried GU's drink, but it's tends to clump in the bottle. I've tried other drinks, but nothing seemed to work for me because the sugar content was high. A friend referred me to e-Fuel, I placed my first order and I was sold." ...
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Citrus Heights, California
Sport: Triathlon

Ryan Robinson

"Great tasting and great performing stuff!! The Crank Sports customer service is also top notch. You have EARNED my business...I have been impressed." ...
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Lawrence, Kansas
Sport: Triathlon

Jessica W.

"I trained in the Florida heat for the Disney Marathon, Boston Marathon, and the Mount Desert Island (Maine) Marathon with a bottle of Mountain Rush strapped to my waist. e-Fuel got me through some tough, tough long runs, and got me to the corral--and to the chute--in great shape." ...
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, Massachusetts
Sport: Running

Kirk Young

"My buddies and I race in off road enduros which is a race through the forest covering around 90 to 100 miles of off road terrain. I used to cramp up and have no energy. Now with e-Fuel I'm feeling great, no cramps and don't get that feeling like I just got hit by a truck." ...
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Half Moon Bay, California
Sport: Dirt Bike

Mark Williams

"Best sports drink I've tried to date. e-Fuel is convenient, mixes instantly and provides the quick re-fueling I need on those long, hot, hilly rides. I will continue to purchase e-Fuel and can't wait to try e-Gel." ...
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San Jose, California
Sport: Cycling

George Myers

"Started using e-Fuel to find a way to increase energy output for the fast and aerobically challenging sport of indoor soccer. To my amazement it worked. As a goalkeeper I kept my e-Fuel bottle in the goal and took sips throughout my matches. The result was an incredible and exponential increase in reaction time and leaping ability. At the end of games the opposition are always in awe of my ability to make difficult and incredible saves. I will continue to use e-Fuel because it tastes great, dissolves rapidly and provides an exponential increase in energy for the demanding physical activitiy of indoor soccer." ...
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Alameda, California
Sport: Soccer

Lawrence Kagawa

"While competing in the U.S. Paintball League World Championships, our team used e-Fuel. e-Fuel ensured our entire team was fully energized for each match throughout the 3 day event and none of our team members suffered energy highs & lows as we had from other 'energy' drinks and supplements." ...
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Reno, Nevada
Sport: Paintball

Mary Goodrich

"When my daughter started playing competive golf last summer, she fought blood sugar crashes that negatively impacted her performance. Sports drinks didn't have much staying power and she hates eating while playing. I found e-Fuel late last summer and she uses it every round now. She's had marathon rounds that I don't know if she could have finished if she didn't have the e-Fuel. Thanks for a great product." ...
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Wichita Falls, Texas
Sport: Golf

NOTE: All Clif Hydration Hydration Electrolyte Drink Mix nutrition values shown are for Lemon Lime-Ade flavor as of April 2021, other flavors may vary. e-Fuel nutrition values are the same for all flavors, read why