How sports drinks work and when to use them

Water, of course, is what your body needs to function. During periods of intense exercise, when the body evacuates fluids containing minerals and nutrients, sports drinks are useful to restore energy supply and electrolytes.

Exercise, of course, causes runners to burn energy and to sweat – which includes water and electrolytes like sodium and potassium. Whereas, a runner can easily replace fluids lost in 45 minutes of exercise by drinking about 2 to 3 cups of water, muscles still need energy from carbohydrates.

** In one hour of continuous exercise glycogen is significantly depleted. **

** In 90 minutes to 120 minutes of exercise glycogen is completely exhausted. **

Sports drinks like Gatorade and PowerAde contain water, sugar, and electrolytes that help replace what is lost during intense exercise. Drinking these during long runs and after regular and long runs will keep your body fortified with important nutrients.

Carbohydrate drinks and food supplements are filled with sugar but not meant to replenish glycogen stores during exercise. These drinks are good for carb loading, but because the sugar in these drinks is slower to digest, it may cause an upset stomach should you consume immediately before or during exercise.