There are many options on the market when it comes to sports drinks, including ready-to-drink beverages and mix-with-water tablets or powders.

Registered dietitian Kristy Baumann, RD, who specializes in running nutrition, recommends a sports drink with electrolytes and carbohydrates when engaging in prolonged physical activity, noting the importance of focusing on sodium to aid in hydration and replenish losses through sweat. The American College of Sports Medicine recommends that individuals partaking in vigorous exercise for one hour or longer should consider drinking a carbohydrate-based sports beverage, especially if they are sweating heavily. These drinks often contain a source of energy-boosting carbohydrates, as well as a balance of sodium, potassium, magnesium, and calcium, which help combat dehydration, replete glycogen stores, and delay fatigue. Sports drinks, or electrolyte-enhanced beverages, help to replenish water, electrolytes, and energy lost during exercise.