All that is needed is at least two percent of the RDA for sodium in your sports drinks. Anything over that amount isn t harmful but unnecessary. Some companies put more sodium in their drinks to promote thirst thus making you drink more of their drink than necessary. Carbohydrates and electrolytes are all that is needed in your sports drink. Don t be fooled by claims that any additional items may enhance your performance.
Caffeine is a diuretic.
Meaning if you drink it your body will begin to lose water. If present in your drink these cause your body to lose water and may promote dehydration. When your sports drink has too much sugar it stays in your stomach for an extended amount of time. This causes your body to cramp up. To prevent this make sure your drink has less than 20 grams of carbohydrate per eight ounces.