How to choose the best drink during training and events and when to use something stronger like an energy drink.

What to drink is not written in stone, but we do advice that you don’t try a new energy/sports drinks during an event. Test it out during training so that you know you like it and that your body is used to it. Also make sure not to miss to many energy drinks with energy gels.

                           What it is?    --       Followed by when to use it      --      When its right?
Water
Tap or bottled, water provides calorie-free hydration—a boon for those watching their weight.
On training sessions 30 minutes and shorter, since your stored energy can meet the workout’s demands. It’s best for anytime hydration:

 Drink water during and between meals to replace fluid lost during workouts.

Enhanced Water

These low-calorie drinks often contain a trace of sweetener, vitamins and minerals—but not enough to boost performance.

When plain water seems boring.


Sports Drinks
Their low carbohydrate concentration (six to eight percent, or 14 to 20 grams of carbs per serving) replenish spent stores 30 percent faster than with plain water. They also contain sodium and potassium, electrolytes that are lost through sweat and important for fluid retention.

Before, during, and after training sessions longer than 30 minutes. Don’t balk at the calories: Research indicates that consuming carbs during exercise may suppress appetite later.

Endurance Sports Drinks

These formulas have the same amount of carbs as regular sports drinks, but boast an extra dose of electrolytes such as potassium (and twice the sodium of sports brews).

Best for longer training sessions and events runners: Drink these during workouts or races lasting two hours or more. Also good for runners who sweat a lot or tend to cramp during long runs.
 
Energy Drinks

Caffeine and sugar provide the advertised “energy.” Containing 110 to 160 sugar calories per eight-ounce serving, their dense carb content slows fluid absorption and can cause stomach upset. Other stimulants (such as guarana, ginseng, and taurine) may increase blood pressure and make you feel shaky, especially on an empty stomach.

For supplemental fluids and carbs before and after a run, and when calories aren’t a concern.

Recovery Drinks

These potions combine carbs with protein, which facilitates muscle repair and improves the body’s ability to replenish its glycogen stores. Most contain 30 to 60 grams of carbs and seven to 15 grams of protein (for a four-to-one ratio).

After a race or tough workout, especially when the exertion makes solid foods unappetizing.

Juice and Soft Drinks

They’ll hydrate you, but their dense carb concentration (10 to 14 percent) slows fluid absorption in the intestines and can cause stomach distress in some runners when sipped during exercise. 100 percent real fruit juices contain vitamins; soda delivers no nutritional value.

At snack time, or before a run.