The good sports drink and how to use it

Ideally, a sports drink should be emptied from the stomach quickly and absorbed quickly but this depends upon the what the drink contains (as seen above) in terms of carbohydrate type and concentration, salt concentration and its pH.

To help gastric emptying and absoprtion rates the performer should make sure there is a fair amount of fluid (400-600 ml) in the stomach at all times by drinking 150-250 ml every 15 minutes, depending upon the exercise intensity and environmental conditions (which increase sweating rates).

If energy replacement is needed as well as hydration the drink will offer a good source if it is 4-8% carbohydrate (liquid glucose, fructose or starch). This will help hydration and blood glucose levels, and hopefully spare liver and muscle glycogen until later in the exercise period.