Here are some simple hydration rules for liquid fuel before and during workouts:
ALWAYS drink 17-20 oz of water 2 to 3 hours prior to exercise. This is an incredibly important step in preventing dehydration and allowing for optimum performance throughout your workout.
If your workout lasts less than 60 minutes, generally, you need to hydrate with ONLY water. H20 is enough unless you are sweating profusely or you are working out in the Mohave desert or somewhere with super high temperatures.
If your workout is 60 to 90 minutes, you will need to hydrate with water and electrolytes. This is not the same as many sports drinks. To accomplish this, consider one of the enhanced waters, such as smartwater by Glaceau.
When your workout is more than 90 minutes (think 1/2 marathon, marathon, etc.), you will want to refuel with water, electrolytes and a carbohydrate source. This is when you would need the sports drink!
Of course, we are not fans of the sugary, syrup-like sports drinks to refuel that 90+ minute workout. Since the sugar is not making a large impact on your performance, try making your own sports drink and use natural fruit to sweeten and tweak the taste. Experiment with all types of your favorite fruits for a yummy, clean and healthy sports drink, starting with this base:
What is your favorite flavoring to the do-it-yourself sports drink?
Tiffany First of all, fueling your body the right way is REALLY important! That doesn't necessarily mean that you should be intaking sports and performance drinks on a daily basis to do that. It means eating the proper nutrients to make sure your body can convert those and your fat stores (not your muscle! see this post on