MoveSpring - Calorie Articles

Burn it to Earn it

Sports drinks

Sports drinks and energy drinks are a go-to for many to help replenish lost electrolytes or to get an extra boost for the day. However, the sugar content of these drinks tends to be overlooked. Here we break down the calories, sugar content, and steps required to work off these drinks.

All conversions are based on a 2,000 steps/mile average for a person weighing 150lbs.

Photo credit: @gatorade (via Instagram)


Everyone is familiar with the famous G logo, originally made for the University of Florida athletes—hence GATORade. There are 140 calories and 34 grams of sugar in a 20 ounce bottle of Lemon-Lime Gatorade. It takes 3,275 steps to burn this drink off.

How to burn it off
  • 30 minutes of Tai Chi
  • 30 minutes of water aerobics

3,275 Steps


Powerade is another popular sports drink that contains ION4®, an advanced electrolyte solution to help athletes replenish those that they lose. A 32 ounce Mountain Berry Blast has about 200 calories and 52.5 grams of sugar and takes 4,679 steps to burn off.

How to burn it off
  • 60 minutes of weight lifting
  • 30 minutes moderate dancing

4,679 Steps

Vitamin Water

A 20 ounce bottle of Vitamin Water XXX sounds great for a workout since it contains electrolytes, vitamin C, and vitamin B. However, it also comes with 120 calories and 32 grams of sugar. It’ll take 2,808 steps to burn that off.

How to burn it off
  • 20 minute circuit, as many reps as possible: run up a flight of stairs, do 5
 burpees, run back down, and repeat.

2,808 Steps

Photo credit: @drinkbodyarmor (via Instagram)


BODYARMOR is a sports drink made with electrolytes, coconut water, and vitamins. A 16 ounce bottle of the strawberry banana super drink has 140 calories and 36 grams of sugar. It takes 3,275 steps to burn this one off.

How to burn it off
  • 30 minute walk at 3.5mph
  • 30 minutes of biking, moderate pace

3,275 Steps

Monster Energy

Known as the "meanest energy drink on the planet", a 16 ounce can of Monster Energy has around 200 calories and takes 4,679 steps to burn off.

How to burn it off
  • 15 minute run at 6.7mph
  • 30 minutes of low-impact aerobics

4,679 Steps

Red Bull

Red Bull contains caffeine, taurine, B vitamins, and sugars. A 12 ounce can adds up to 168 calories, including 37 grams of sugar. It takes 3,930 steps to burn off these calories.

How to burn it off
  • 30 minutes on the elliptical
  • 25 minutes of kickboxing

3,930 Steps

Next time you need a drink to fuel your body, take a look at the label to make sure you know exactly what you’re consuming.

More Calorie Comparisons

Nothing tastes as good as 10K steps a day.

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