Though water adequately replaces fluids for most people, some athletes who work out more intensely may benefit from consuming these drinks. Endurance athletes who exercise for at least 60 minutes at high intensity or 90 minutes or more at moderate intensity place increased stress on their bodies. When muscles become especially taxed, they look for additional energy by tapping the body's store of carbohydrates, known as glycogen. Once glycogen is depleted, fatigue sets in.

Sports drinks are packed with carbohydrates (such as glucose, sucrose and fructose) that provide a quick burst of energy, preventing the body from needing to tap this stored glycogen. This can reduce or delay fatigue.

In addition, sports drinks contain electrolytes that replace sodium lost through sweat while also helping the body maintain adequate levels of plasma, the clear fluid portion of the blood. Minerals such as potassium found in some sports drinks also may be helpful in preventing some muscle cramping.

So, although sports drinks may provide a benefit to a minority of athletes, most people who exercise can get the same benefits from drinking water.

Drink early and often

Whether or not you consume sports drinks, it is vital to drink water regularly throughout the day to keep the body hydrated.

It is especially important to consume water prior to beginning a workout. Drink one or two cups of water -- 8 to 16 ounces (240 to 480 milliliters) -- two hours before the workout, and another one or two cups a half-hour before exercising. Exercise sessions that last longer than 30 minutes require 3 to 6 ounces of fluids every 15 to 20 minutes.