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http://tennismanitoba.com/wp-content/uploads/2015/08/Hydration-in-Sport2.pdf
cups of water or sports drink 2 hours before, and try ½ to 1 cup 10-20 minutes before a training session or event. Drink what you can tolerate. 4. During exercise: Try to match fluid input with fluid output. To find out your sweat rates, weigh yourself
https://www.racewhitetail.org/resources/hydration-new-fluid-replacement-recommendations-acsm
Before exercise, and when the timing is feasible, ACSM recommends that you consume fluids at least 4 hours before exercise. If you are well hydrated this should lead to urine production. If it doesn’t, or the urine that is produced is dark in color, you should drink more fluid about 2 hours before exercise.
https://www.usada.org/athletes/substances/nutrition/fluids-and-hydration/
Endurance activities lasting longer than three hours may require as much as 175 mg of sodium per 8 ounce serving. There has been concern by parents, coaches, and athletes that sports drinks may contain too much sodium. However, many fluid replacement drinks are low in sodium.
http://forms.acsm.org/TPC/PDFs/12%20Heiman.pdf
Fluid replacement should mirror losses (0.4 - 1.8 L/hr) and not be excessive, especially in exercise >3 hours Periodically drink, don’t drink at every water station Marathoners safe to drink 0.4 – 0.8 L/hr Slower, thinner athletes most at risk of overhydration in activity >3 hours Salty sweaters need to replace electrolytes during
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https://www.sportsdietitians.com.au/factsheets/fuelling-recovery/fluids-in-sport/
Sports drink can be useful in during some activities, especially high intensity or endurance sports, as it contains both carbohydrate for fuel and flavour and electrolytes (sodium) to help the body ‘hold on to’ fluid more effectively as well as stimulate thirst. Fluid needs are …
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https://www.usms.org/fitness-and-training/articles-and-videos/articles/what-swimmers-need-to-know-about-sports-drinks
Sports drinks help you hydrate better than water alone because they contain important electrolytes such as calcium, chloride, magnesium, potassium, and sodium. These electrolytes can help maintain fluid balance, prevent cramping, regulate muscle contraction and relaxation, and regulate heart rhythm and blood pressure.
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