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During exercise, your body needs fluid, and fast. Moreover, during longer runs, a supply of carbohydrates becomes crucial for maintaining energy levels. As you run, both fat and carbohydrates burn for energy, but glycogen, which is the form that carbohydrate takes when stored in the muscles, runs low after about 90 minutes of running. When this happens, you will weaken and your pace may turn sluggish.
The solution for this is quite simple; just drink a sports beverage. It is necessary to supply a steady stream of energizing carbohydrates to maximize fluid absorption. Sodas and juices do not work as well as fluid-replacement solutions during exercise. The reason being that their relatively high carbohydrate concentrations of 10 to 14 percent slow fluid absorption in the intestinal tract. Most sports drinks contain half the carbohydrate content of these other beverages. Small amounts of electrolytes as sodium, added to many sports drinks also boost fluid absorption and improve your health. Since your fluid losses amount to over a quart an hour, drink about ½ to 1 cup of sports drinks every 15 minutes during exercise. In other words, aim for around 100 calories of carbohydrates every 30 minutes. This is ideal for keeping you energized.
Even on runs lasting less than an hour, drinking more helps to prevent overheating. This is especially true during tough, warm-weather workouts. If you haven’t already, you should try having a sports drink during your next training session.
Sports drinks have become a billion-dollar-a-year industry with several new products on the market over the last few years. They are filling the shelves in supermarkets and convenience stores, even popping out of soda machines. You could test different brands during training, particularly on long runs, and see what works best for you. Some of these drinks are carbonated, which is fine if that is your preference. Whatever you choose, a sports beverage can be a valuable part of your refueling and re-hydrating regimen for maintaining health.