During the time you are working out, you should replenish fluids at the rate of 4 to 6 ounces every 15 to 20 minutes. ACSM says that during prolonged endurance events in hot and cold weather, the average participant loses .5 to 1.5 quarts of fluid. Runners should consume approximately 5 to 10 ounces of fluid every 15 minutes. Billions of dollars are made by persuading you to reflexively reach for a soft drink or something like that. Avoid caffeine during and immediately after exercise.
Caffeine is a diuretic and causes the body to dehydrate easily.
Berge believes athletes should avoid carbonated beverages for an hour or so after exercising. When ingested before recovery from physical activity, the phosphoric acid contained in many soft drinks dissolves calcium and can deplete bone mass. He adds that this can be especially damaging to children. Not According to Mayo Clinic experts, what to drink depends on how long you're exercising. Drink water if your workout lasts 90 minutes.