Proper hydration during exercise and before competition isn't easy. Too little, and you can overheat, dehydrate, and do serious damage to yourself. Too much, and you can get ill, or even suffer from hyponatremia, a sometimes fatal condition. We talked to the experts to help you do it just right.
Choose sports drinks.
Sports drinks often get a bad rap for being too sugary, but hydration expert Doug Casa says these companies have the formula down. "It's right near the amount that you want in terms of sugar replacement, where it also doesn't hinder fluid absorption," he says. A 5 percent to 6 percent sugar solution is good, and most sports drinks fall within that range. While everyone should find their own individual sugar-fluid balance, Casa says people often find sports drinks too sugary because they haven't trained their bodies to handle that amount of sugar. Just as people should train their guts for the proper fluid amount, they should also prep for sugar intake.
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