Be sure to experiment with sports drinks during practice instead of trying them for the first time the day of an event. Electrolytes are nutrients that affect fluid balance in the body and are necessary for our nerves and muscles to function. Sodium and potassium are the two electrolytes most often added to sports drinks. Water, in combination with a well- balanced diet, will restore normal fluid and electrolyte levels in the body. However, replacing electrolytes may be beneficial during continuous activity of longer than 2 hours, especially in a hot environment.
Most activities use a combination of fat and carbohydrate as energy sources.
How hard and how long you work out, your level of fitness and your diet will affect the type of fuel your body uses. During low-intensity exercises like walking, the body uses more fat for energy. Carbohydrates are sugars and starches found in foods like breads, cereals, fruits, vegetables, pasta, milk, honey, syrups and table sugar. Carbohydrates are the preferred source of energy for your body. Regardless of origin, your body breaks down carbohydrates into glucose that your blood carries to cells to be used for energy.