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.
Water is adequate for exercise under one hour.
However, if the exercise is intense or lasts more than an hour, a sports drink will be beneficial. If you're participating in a sports event lasting four hours or more, you need a sports drink that contains from 110 to 120 milligrams of sodium.