What is recommended for hydration during prolonged exercise?

For hydration during prolonged exercise, it is recommended to use a mix of water and electrolyte drinks. This combination helps maintain fluid balance and electrolyte levels in the body, which is crucial for optimal performance and preventing dehydration. When engaging in extended physical activities, the body loses not only water through sweat but also essential electrolytes like sodium, potassium, and magnesium.

Using water alone may not effectively replenish these lost electrolytes, leading to issues such as muscle cramps, fatigue, and decreased performance. Similarly, while some carbonated drinks may hydrate, they often contain sugars or caffeine that can contribute to dehydration rather than assist with replenishment. High-sugar sports drinks, while providing energy, can lead to rapid spikes in blood sugar and may not effectively support hydration needs during prolonged exertion.

Thus, a balanced approach with water and electrolyte drinks is optimal for sustaining hydration and ensuring that the body remains in peak condition during lengthy workouts.