Recreational 5K runners who prefer flavoured water
If you want a flavoured drink before or after a short run, no-added-sugar cordial is an option to compare with water. Do not count on it to supply running fuel.
Who is this for?
Runners comparing squash varieties
If fruit content or the amount of sugar in your prepared drink matters, compare the diluted-serving nutrition panels. Products carrying the same no-added-sugar wording can have different figures.
Runners whose training extends beyond a 5K
A short run and a hard session lasting over an hour pose different fuelling questions. The British Dietetic Association says carbohydrate during exercise can enhance performance in the latter situation.
What matters when choosing?
Decide whether the drink is for flavour or carbohydrate first; then compare labels using the drink as prepared, not the concentrate alone.
| Priority | What to check | Your needs |
|---|---|---|
| Drink or fuel | Read energy and carbohydrate per diluted serving. For a hard session lasting over an hour, consider whether a separate carbohydrate plan is needed; the British Dietetic Association says carbohydrate during such exercise can enhance performance. | I want a flavoured drink around a typical 5K, rather than expecting my cordial to provide running fuel. |
| Sugars | Check the sugars line for the prepared drink and read the ingredients. No added sugar does not mean that naturally occurring sugars are absent: Waitrose & Partners lists 0.5 g sugars per 250 ml serving for Essential Apple & Blackcurrant. | If I am comparing sugar content, I want the figure for a glass made according to the label, not just the claim on the front. |
| Fruit content | Compare stated fruit content alongside diluted-serving nutrition. Sainsbury's lists 50% fruit juice in its High Juice Orange concentrate, with 17 kcal and 2.4 g sugars per 250 ml prepared serving. | I may prefer a higher-fruit squash, but I do not want to mistake its fruit content for a complete 5K fuelling plan. |
| Dilution | Follow the bottle's mixing directions. Waitrose & Partners lists one part Robinsons Orange concentrate to four parts water; its Essential Apple & Blackcurrant listing suggests one part squash to nine parts water. | I want to make each drink as directed so that its flavour and the serving figures I compare relate to what I pour. |
| Ingredients | Read the current ingredients and allergen declaration. The Robinsons Orange, Sainsbury's High Juice Orange and Waitrose Essential Apple & Blackcurrant examples list sweeteners and a sulphite ingredient. | If I need to avoid a particular ingredient, I will check the bottle rather than assume all no-added-sugar varieties use the same recipe. |
Common buying mistakes
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Buying squash as a 5K energy drink
The Robinsons Orange listing gives negligible carbohydrate per 250 ml diluted serving. The British Dietetic Association identifies carbohydrate as a fuel for exercising muscles, so that drink should not be treated as a substitute for food when fuel is needed.
Use cordial for flavour and ordinary fluid intake. Plan meals and snacks separately, and reconsider in-exercise carbohydrate for training that is both hard and longer than an hour.
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Reading “no added sugar” as “sugar-free”
Prepared servings can still contain sugars. Sainsbury's lists 2.4 g per 250 ml serving of High Juice Orange; Waitrose & Partners lists 0.5 g for Essential Apple & Blackcurrant.
Compare the diluted-serving sugars line if the amount matters to your choice.
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Using one mixing ratio for every bottle
Concentrates have different dilution directions, so the amount poured changes the drink you make. Ingredient declarations also differ between products.
Follow the directions on your bottle and check its sweeteners and allergen declaration before use.
Brand and range references
These label examples show why it is worth comparing individual varieties rather than assuming every no-added-sugar squash has the same prepared-serving figures.
Robinsons
The Orange No Added Sugar example suits a comparison focused on flavouring water without relying on the drink for carbohydrate.
- Waitrose & Partners lists 3 kcal and negligible carbohydrate and sugars per 250 ml diluted serving.
- The listed ingredients include acesulfame K, sucralose and sodium metabisulphite; check the bottle if these matter to you.
Sainsbury's High Juice
The Orange No Added Sugar variety is an example for comparing stated fruit-juice content with nutrition after dilution.
- Sainsbury's lists 50% fruit juice in the concentrate and 17 kcal per 250 ml prepared serving.
- That serving contains 2.4 g sugars; the listed ingredients also include sweeteners and sulphites.
Waitrose Essential
The Apple & Blackcurrant No Added Sugar example offers another prepared-serving profile to compare.
- Waitrose & Partners lists 20% fruit and 4 kcal per 250 ml serving, with a suggested dilution of one part squash to nine parts water.
- The listed serving contains 0.5 g sugars, and the ingredients include sweeteners and sodium metabisulphite.
Joybuy cordial options
These no-added-sugar concentrates offer flavour choices for a drink around a 5K. Compare the current bottle labels before deciding what each prepared serving contributes.
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Robinsons No Added Sugar Orange Squash 1L
Consider this orange concentrate when you want flavoured water rather than carbohydrate from your drink. The Robinsons Orange listing gives 3 kcal and negligible carbohydrate per 250 ml diluted serving; follow the bottle's mixing directions and check its sweetener and sulphite declarations.
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Robinsons No Added Sugar Summer Fruits Squash 1L
This summer-fruits concentrate is a flavour option for a drink around a short run, not a reason to assume that the drink supplies exercise fuel. Check carbohydrate and sugars for the prepared serving, the dilution directions and the ingredient declaration on the bottle.
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Ribena No Added Sugar Pineapple and Passion Fruit Squash 850ml
Choose this concentrate if pineapple and passion fruit appeal to you as a flavour for diluted squash. Use the bottle's mixing directions and compare nutrition for the prepared drink if its carbohydrate contribution matters; check the sweetener and sulphite declarations too.
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Ribena No Added Sugar Blackcurrant Concentrate 1.5L
This blackcurrant concentrate fits a preference for a no-added-sugar flavour, but do not rely on its energy wording to judge a prepared glass: the listed energy figures conflict. Check the current bottle's diluted-serving nutrition, mixing directions and ingredient declaration before choosing it for a particular purpose.
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Robinsons No Added Sugar Real Fruit Lemon Squash 1L
This lemon concentrate is another flavour choice for a diluted drink around a 5K. Its listed energy figures differ, so check nutrition on the current bottle rather than assuming a particular amount per prepared serving; follow its dilution and ingredient directions.
Frequently asked questions
Is no-added-sugar cordial fuel for a 5K?
Do not rely on it as fuel for a typical recreational 5K: the Robinsons Orange example has negligible carbohydrate per diluted serving. The British Dietetic Association says carbohydrate during exercise can enhance performance when a session is hard and lasts longer than an hour, which is a different decision from choosing a flavoured drink for a short run.
What should I drink before a 5K?
Start normally hydrated rather than leaving all your drinking until the start. The British Heart Foundation advises 400–600 ml of water two to three hours before an event and 200–250 ml nearer the start; it also includes no-added-sugar squash among everyday drink options. Conditions such as heat and sweat losses affect individual needs.
Does “no added sugar” mean there are no sugars in the drink?
No. A no-added-sugar squash can contain naturally occurring sugars: Sainsbury's lists 2.4 g sugars per 250 ml diluted serving of High Juice Orange. Compare the sugars figure for the prepared drink if that distinction matters to you.
How do I compare cordial bottles fairly?
Compare nutrition for the drink after dilution, then check fruit content, ingredients and the mixing directions. Waitrose & Partners lists one part Robinsons Orange concentrate to four parts water, but suggests one part squash to nine parts water for Essential Apple & Blackcurrant; use the directions on the bottle you buy.