Water at room temperature is the best choice for hydration before, during, and after exercise that lasts less than 60 minutes at reasonable temperatures and humidity. If your physical activity lasts longer than 60 minutes, then you may want a sports drink. Sports drinks provide carbohydrates for energy and electrolytes to replace those lost when you sweat heavily. Fluids supplying 60 to 100 calories per 8-ounce cup can help supply energy for continuous exercise. Sodium in sports drinks helps with glucose absorption which in turn helps working muscles. During normal training, it really is not necessary to replace losses of sodium, potassium, and other electrolytes. It is highly unlikely that you will deplete your normal body stores of these electrolytes during normal training conditions.

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