If you're exercising for about an hour, water excels at quenching thirst and restoring fluid balance. For intense sessions or hot weather, sports drinks offer targeted support for hydration and energy.
There are three main types of sports drinks:
Hypotonic Sports Drinks
Less than 4 grams of carbohydrates per 100 ml
These are rapidly absorbed by the body, making them ideal for quick fluid replenishment during exercise.
Isotonic Sports Drinks
4 to 8 grams of carbohydrates per 100 ml
Perfect for restoring both energy (sugars) and fluids mid-workout. Their particle concentration matches blood plasma for fast absorption without stomach discomfort. Make your own by dissolving 4-8 grams of sugar in 100 ml water, or choose a syrup with this carb level.
Hypertonic Sports Drinks
Typically more than 8 grams of carbohydrates per 100 ml
Absorbed more slowly, these are best post-exercise to rebuild glycogen stores and carbs, while also aiding some fluid recovery.
How Much to Drink During Exercise?
Your needs depend on body size, temperature, and humidity. Aim for 150-200 ml every 15 minutes. Test during training to perfect your strategy for race day.
