These products can help to hydrate the body.
They should taste good, and contain 6–7% carbohydrate for optimal fluid absorption and energy. Drinks with less than 6% carbohydrate may not provide enough carbohydrate to affect performance. Drinks with more than 8% carbohydrate provide no additional performance benefit and tend to slow fluid absorption.
Sports drinks should be caffeine-free, and they should contain sodium and other electrolytes. Also, watch out for drinks containing carbonation. In some people, carbonation can cause stomach distress and can decrease the amount of fluid that can be quickly consumed. Note that sports drinks are most useful during prolonged exercise; Water is sufficient for activities lasting 60–90 minutes or less.