Staying well-hydrated is crucial when working out. But does a sports drink offer more benefits than water? The answer depends on the length, type and intensity of exercise and personal preferences. Exercise raises the body temperature, which causes sweating and loss of water and salts.

For most people who work out at moderate intensity for less than 60 minutes, water is a perfect choice. It’s refreshing, calorie-free, moves quickly from the stomach to the bloodstream and costs less than sports drinks.

When it comes to just replacing fluids, water is wonderful. But sports drinks have more going for them than just marketing hype. The carbohydrates and electrolytes they contain can help endurance athletes who work out for 60 minutes at high intensity or 90 minutes or more at moderate intensity.

Sports drinks offer their greatest benefits during a workout by helping to delay muscle fatigue, but their primary purpose is to keep the body hydrated. During exercise, the body loses more water than many people realize, and most frequently those fluids are not adequately replaced.

For this reason, people should not overlook the benefits of water even if they prefer a sports drink during exercise. Before exercising, be sure to drink enough water to prevent beginning a workout with a fluid deficit. Once sweating begins, an athlete probably will not be able to make up that deficit during his or her workout.

If people wait until they are thirsty to take a drink during exercise, they have waited too long. It doesn’t take long for symptoms of mild dehydration to set in. In hot, humid weather, people can become dehydrated in as little as 15 minutes.