Replacement Drinks

There has been no evidence to show that glucose-electrolyte solutions help replenish body water better than plain water. Electrolytes do not need replacing during exercise. After exercise, replenish as noted above. Glucose might be useful during exercise, but the concentration of the solution is very important and differs depending on the temperature. Too high a sugar concentration will retard absorption of water and too high electrolyte concentration tends to lead to intestinal cramps. If you plan to take any of these substances during a race, experiment during training before doing so. During high intensity prolonged exercise in the heat fluid replacement drinks:

You should drink 6-8 ounces of fluid every 15-20 minutes during exercise. You can also hyperhydrate by drinking 2-4 cups of cold fluid 15-30 minutes before exercise.