Runners limiting added sugar
A no-added-sugar cordial may suit your drink preference, but its label still needs checking separately from any long-run fuelling plan.
Who is this choice for?
The deciding question is whether the cordial is for flavour or is expected to contribute carbohydrate during a run.
Runners wanting flavour on easy sessions
If you are choosing cordial for taste rather than fuel, compare drinks as prepared, using each bottle’s dilution directions.
Shoppers checking ingredients
Sweeteners and warnings differ between products. Read the exact bottle label if particular ingredients matter to you.
What should you check before buying?
Decide whether the drink needs to provide carbohydrate, then compare nutrition for the amount you will actually prepare and drink.
No-added-sugar cordial
Choose it when: You want a diluted, flavoured drink without relying on it to meet a long-run carbohydrate target.
Bear in mind: Carbohydrate varies by product and dilution; the no-added-sugar wording does not establish its contribution to fuelling.
Carbohydrate-containing fuel
Choose it when: Your run plan calls for carbohydrate during the session; World Athletics identifies drinks, gels and confectionery as possible formats.
Bear in mind: Check how much each serving contributes to your hourly plan and practise using your chosen format in training.
| Priority | What to check | Your needs |
|---|---|---|
| Carbohydrate for the run | Check grams of carbohydrate in the prepared amount you expect to drink each hour. World Athletics lists 30–60 g per hour for 1–2.5 hours and up to 90 g per hour beyond 2.5 hours. | For a long run with a carbohydrate plan, I need to know what the drink contributes and whether another fuel source is needed. |
| No-added-sugar preference | Read the prepared-drink carbohydrate and sugars figures, not just the front label. Sainsbury’s lists negligible carbohydrate for a 250 ml serving of Robinsons Orange No Added Sugar, but 3.6 g for its own Pink Grapefruit High Juice No Added Sugar. | I want a no-added-sugar drink for flavour without assuming that every cordial has the same nutrition or supplies endurance fuel. |
| Dilution | Follow the ratio on the exact bottle and check whether nutrition is stated for concentrate or prepared drink. Sainsbury’s lists a 1:4 dilution for the two products above; Waitrose & Partners lists 1:6 for Belvoir Lemon & Lime. | I need to calculate intake from the drink I make, rather than from a different product’s mixing instructions. |
| Ingredients and warnings | Check sweeteners and any relevant warnings on the current bottle. The Ribena Blackcurrant No Added Sugar listing at Waitrose & Partners carries a phenylalanine warning. | If an ingredient or warning matters to me, I want to check the exact variant before taking it on a run. |
What can go wrong?
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Assuming no added sugar means long-run fuel
A diluted cordial can contain too little carbohydrate to fulfil a planned in-session intake, even if it has a fruit flavour.
If your run calls for carbohydrate, calculate what the prepared drink provides per hour and plan an appropriate source for the rest.
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Using concentrate figures as prepared-drink figures
The amount of cordial in each serving depends on the bottle’s dilution directions, so figures for concentrate and diluted drink are not interchangeable.
Use the exact product’s instructions and calculate from the quantity you will prepare and drink.
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Assuming similar flavours have similar ingredients
Sweeteners and product warnings vary between the cordials described here.
Read the current label for ingredients and warnings that matter to you, and try an unfamiliar drink during routine training rather than for the first time on race day.
Brand and product-line references
These examples show why flavour, dilution and prepared-drink nutrition need checking by exact product, rather than by brand alone.
Robinsons
Its Orange No Added Sugar squash is an example to consider for a diluted, flavoured drink rather than as a carbohydrate source for a long run.
- Sainsbury’s lists 3 kcal and negligible carbohydrate per 250 ml diluted serving, with a 1:4 dilution.
- Those figures apply to the Orange product described, not every Robinsons flavour.
Sainsbury’s
Its Pink Grapefruit High Juice No Added Sugar squash illustrates a different prepared-drink carbohydrate amount.
- Sainsbury’s lists 3.6 g carbohydrate and 19 kcal per 250 ml serving diluted 1:4.
- Calculate its contribution against your own run plan; the no-added-sugar label alone cannot answer that question.
Belvoir Farm
The Lemon & Lime No Added Sugar cordial offers an example sweetened with steviol glycosides.
- Waitrose & Partners lists a 1:6 dilution and 0.6 g carbohydrate per 100 ml in its nutrition information.
- Use the prepared-drink figures when assessing the amount you intend to drink.
Ribena
Blackcurrant No Added Sugar squash is a distinct product to check if you prefer that flavour.
- The Waitrose & Partners listing identifies aspartame and acesulfame K in this Blackcurrant product.
- Its listing carries a warning that it contains a source of phenylalanine; check the exact bottle if relevant.
Vimto
Its No Added Sugar squash is another example with nutrition stated for the diluted drink.
- Waitrose & Partners lists 0.3 g carbohydrate and 2 kcal per 100 ml diluted.
- Use those figures for this product rather than assuming another Vimto variant has the same composition.
No-added-sugar squash options on Joybuy
These concentrated squashes are options for a flavoured drink. If you plan to use one on a long run, check its prepared-drink carbohydrate separately from the fuel your session requires.
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Robinsons Orange No Added Sugar Squash 1L
Consider this for an orange-flavoured diluted drink rather than your planned long-run carbohydrate source. Sainsbury’s lists negligible carbohydrate and 3 kcal per 250 ml prepared serving for this Orange product, diluted 1:4. Check the current bottle for ingredients relevant to you.
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Ribena Concentrated Blackcurrant No Added Sugar 1.5L
This concentrated blackcurrant squash is an option when you want a flavoured drink. Follow this bottle’s dilution instructions and calculate carbohydrate for the amount prepared before counting it towards a long-run plan. Check its current ingredient and warning labels if relevant.
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Ribena Pineapple and Passion Fruit Squash No Added Sugar 850ml
Choose this variant if you want pineapple and passion-fruit flavour in a no-added-sugar squash. Check the bottle’s dilution and prepared-drink nutrition before calculating any contribution to a run plan, and read its ingredient warnings if relevant.
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Robinsons No Added Sugar Summer Fruits Squash 1L
This summer-fruits squash is another option when flavour, rather than carbohydrate delivery, is the reason for choosing cordial. Use this variant’s own dilution directions and prepared-drink carbohydrate figure before counting it towards a long-run plan; check the current ingredient label if relevant.
Common questions
Does no added sugar mean a cordial is suitable as marathon fuel?
No. That wording does not tell you how much carbohydrate the prepared drink will supply. Check its nutrition panel against your run plan; World Athletics lists 30–60 g per hour for exercise lasting 1–2.5 hours and up to 90 g per hour beyond 2.5 hours.
Can I drink no-added-sugar cordial during a marathon training run?
You can choose it as a flavoured drink if it suits you, but do not count on it as your only fuel when your plan calls for carbohydrate. Calculate its contribution from the prepared drink and plan a carbohydrate source where needed.
Why do dilution instructions matter?
They determine how much concentrate goes into the drink you consume. Sainsbury’s lists 3.6 g carbohydrate per 250 ml prepared serving for its Pink Grapefruit High Juice squash at a 1:4 dilution, while Waitrose & Partners lists a 1:6 dilution for Belvoir Lemon & Lime. Use the instructions for your exact bottle.
What should I check if sweeteners or ingredient warnings matter to me?
Read the current label of the exact flavour and size you are buying. The products described here use different sweeteners, and the Ribena Blackcurrant No Added Sugar listing at Waitrose & Partners carries a phenylalanine warning.