Different types of drinks can really affect how well you stay hydrated during sports. Here’s a simple breakdown of how different fluids stack up:

1. Water:

   • Water is super important for staying hydrated.
   • It’s best to drink about 500-700 mL (that's around 17-24 oz) every hour while exercising.
   • Water helps you hydrate but doesn't have any electrolytes.

2. Sports Drinks:

   • These drinks usually have 6-8% carbs and electrolytes like sodium and potassium.
   • They are great for keeping you hydrated during long activities (over 60 minutes).
   • Studies show that drinking sports drinks can help you perform better, allowing you to exercise 20% longer than if you only drink water.

3. Electrolyte-Enhanced Water:

   • This type of water has fewer carbs than sports drinks (usually less than 2%).
   • It gives you a good mix of hydration and electrolytes without too much sugar.
   • It’s helpful for staying hydrated during moderate exercise and for recovery afterward.

4. Caffeinated Drinks:

   • Drinks with caffeine can cause you to pee a bit more, which might sound like bad news.
   • But if you drink them in moderation (about 3-4 cups a day), they usually won’t lead to dehydration when you exercise.

Staying hydrated is really important. If you lose just 2% of your body weight from sweating, it can hurt your performance, making you less able to go as long as you want by up to 30%. So, choosing the right drink can help you stay hydrated and perform your best!