In hotter conditions, losses of more than 2 percent of body weight in fluid can weaken performance, so you must make sure you replace this. When you exercise without fluid ingestion your core temperature will rise and you’ll get tired. When you take in fluid your core temperature will still rise, just not as fast when you didn’t drink the fluid. So, you’ll delay the point at which you fatigue.
So, in summary, sports drinks delay fatigue and enhance performance by preventing a fall in blood sugar and minimising the effects of dehydration.
How to make your own energy drink
So what are the ingredients you need to make a sports drink?
Simply sugar, salt and water. The sugar prevents a decrease in performance caused by a drop in blood sugar, the fluid helps stave off dehydration, and the salt helps absorb and retain the fluid.
How to make an energy drink using table sugar
Making your own sports drinks will save you a fortune and there are two main ways to tackle this. These will make up 1-litre of sports drink. The first involves taking 60–80g of table sugar, adding half a teaspoon of table salt, adding no-added-sugar cordial and topping up with water.