Gym-goers who prefer flavoured water
If you carry water alongside your gym snacks, a small concentrate lets you add squash when you need it. Check the ingredients and the nutrition values for the diluted drink.
Who is each format for?
Shoppers watching sugars in drinks
A no-added-sugar label does not necessarily mean zero total sugars. Compare the diluted nutrition panel as well as the front-of-pack wording.
People who fill a bottle at home
If the squash bottle stays at home, compare larger concentrates by their dilution instructions and labelled servings rather than bottle size alone.
What should you check?
Start with where you will mix your drink, then check the prepared-drink label and any ingredients that matter to you.
| Priority | What to check | Your needs |
|---|---|---|
| Pack format | Check whether the concentrate fits in your bag or can stay at home. Read its dilution and bottle-handling instructions. | I want to add flavour at the gym, so a pocket-size bottle makes sense; otherwise I can mix my drink before I leave. |
| Sugars | Read the total sugars for the diluted serving, not just the no-added-sugar claim. The NHS lists sugar-free, diet and no-added-sugar drinks among alternatives to sugary squash. | I am replacing sugary squash but still want to know how much sugar is in the drink I prepare. |
| Dilution | Follow the product’s stated mixing instructions. Compare energy and sugars using equivalent amounts of prepared drink. | When I fill a bottle before training, I want a consistent mix that I can compare with other drinks. |
| Ingredients | Check the current label for sweeteners, sulphites and any relevant warnings; recipes can change. | Particular ingredients matter to me, so the front-of-pack claim alone will not settle the choice. |
| Water routine | Bring enough water for your plans, whether you flavour it or drink it plain. The Health and Safety Executive advises frequent small drinks of cool water in hot working conditions. | On a hot or sweat-heavy day, I do not want the squash flavour to distract me from bringing and drinking water. |
Common buying mistakes
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Assuming no added sugar means no sugars or sweeteners
Fruit-based squash can contain naturally occurring sugars, and no-added-sugar varieties can contain sweeteners. Those distinctions matter when you compare drinks or avoid particular ingredients.
Read the sugars value for the diluted drink and check the full ingredient list.
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Comparing concentrate with a prepared drink
Serving sizes and dilution instructions differ, so figures on unlike bases do not describe the same amount of drink.
Use the labelled diluted serving when comparing energy and sugars, and follow each bottle’s mixing instructions.
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Packing a household bottle for a single gym drink
A larger bottle may suit repeated mixing at home but takes up more space when carried with snacks and a water bottle.
Pre-mix your drink before leaving, or choose a small concentrate if you need to mix it later. Follow the pack’s handling instructions.
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Reading a vitamin claim as a workout claim
A listed vitamin claim does not establish that a squash improves exercise performance or meets the fluid needs of a particular workout.
Choose the flavour and ingredients you prefer, and plan separately for the water you will carry.
Relevant squash brands
Robinsons
Its range includes a pocket-size Mini for mixing on the go and larger concentrates for filling bottles at home.
- Waitrose & Partners describes the Orange Mini as pocket-sized and suitable for gym or travel use.
- Check the Mini’s dilution and handling instructions; Sainsbury’s lists a separate Orange Double Strength bottle at 3 kcal and 0g sugars per 250ml diluted serving.
Tesco
Its own-label Blackcurrant Quadruple Strength squash is an option for preparing drinks at home.
- Tesco lists 35% fruit juice from concentrate and 100 servings for the 1.5L product.
- Check the mixing instructions and ingredients on the bottle before comparing its prepared drink with another squash.
Ribena
Its Blackcurrant No Added Sugar squash may appeal if blackcurrant flavour and the listed vitamin-C claim matter to you.
- Sainsbury’s lists this blackcurrant product as rich in vitamin C.
- The Sainsbury’s product information carries a phenylalanine warning; check the current pack if that warning matters to you.
Waitrose Essential
Its Apple & Blackcurrant squash is a larger-bottle, no-added-sugar option for home mixing.
- Waitrose & Partners lists 20% fruit for this product.
- The product contains sweeteners; check its current label for ingredients and diluted nutrition values.
Vimto
Its No Added Sugar squash offers a mixed-fruit flavour rather than a single-fruit option.
- Waitrose & Partners lists it as a source of vitamins C and D.
- The listing also notes naturally occurring fruit sugars; the vitamin claims are not evidence of a workout benefit.
Joybuy options for mixing before the gym
These larger no-added-sugar squashes suit a routine where you mix a water bottle before leaving home, rather than carrying a pocket-size concentrate to the gym.
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Robinsons No Added Sugar Orange Squash 1L
A larger orange squash for flavouring a bottle before you leave. Check the label for mixing instructions and compare the nutrition values for the drink as prepared.
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Ribena Concentrated Blackcurrant No Added Sugar 1.5L
A blackcurrant concentrate for mixing a bottle at home. Follow the pack’s dilution instructions and check its ingredient warnings if they are relevant to you.
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Robinsons No Added Sugar Real Fruit Lemon Squash 1L
A lemon squash in a larger bottle for preparing drinks before the gym. Read the current pack for dilution instructions and any ingredient warnings.
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Ribena Pineapple and Passion Fruit No Added Sugar Squash 850ml
A pineapple and passion fruit option for mixing before you leave. Use the label’s dilution instructions and compare nutrition values for the prepared drink.
Questions about gym-bag squash
Does no added sugar mean the squash contains no sugar?
No. A fruit-based no-added-sugar squash can still contain naturally occurring sugars. Check the total sugars shown for the diluted drink rather than relying on the front-of-pack claim.
Can squash replace the water I take to the gym?
Squash is mixed with water, so it changes the flavour rather than removing the need to bring water. Plan how much water you will carry; the Health and Safety Executive advises frequent small drinks of cool water in hot working conditions.
Which squash format fits alongside gym snacks?
A pocket-size concentrate is easier to carry if you will mix your drink at the gym. Waitrose & Partners describes Robinsons Orange Mini as suitable for gym or travel use; if you mix your bottle before leaving home, a larger concentrate can stay there.
Should I check the ingredients on each bottle?
Yes, particularly if sweeteners, sulphites or a phenylalanine warning matter to you. Formulations can change, so use the current pack’s ingredient list and warnings when deciding.