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Water

Water is the best drink to have during most exercise and sports, if the activity is for less than an hour. This is because any added carbohydrate is not normally needed for this length of time. As long as a person starts every exercise session in a well-hydrated state, they should get adequate hydration by carrying a water bottle and sipping frequently during the activity. Ideally, drinking about 100-200 ml during every 15-20 minutes of exercise will maintain fluid levels.