If the sports drink contains a small amount of sugar, sodium, and potassium, the drink will effectively hydrate the person. A drink with more than ten percent carbohydrates may cause slow absorption, nausea, cramps, or diarrhea. A drink with five percent or less sugar solution may not provide enough additional energy to increase exercise length.
Carbonation causes stomach bloating.
Dilute carbonated drinks to half-strength. The correct sodium level is 100-110 milligrams per eight ounces. Sodium content in sports drinks can range from eight to 116 milligrams. Fruit juices have a 10-15 percent carbohydrate level and need to be diluted. Mix one part juice to seven parts water.