If urine color is very dark and volume is minimal the athlete is dehydrated. Clear colored urine and good volume is a good indication the athlete is well hydrated. Drink 1 to 2 cups 5 to 15 minutes before competitions and practices. Under extreme conditions 3 times this amount maybe needed. It is not necessary to take salt supplements.
Water is the best fluid to drink for quick and efficient hydration.
Good dietary habits go along way in preventing fatigue. Carbohydrate drinks during competition are not really necessary and can cause gastrointestinal distress. It is not necessary to take dietary supplements to acquire success as an athlete or maintain a healthy life style. Nutritional deficiencies are not associated with sports training or exercise. With this in mind common sense dictates that supplementing beyond the intake of normal food and drink is not necessary.