Evidence Level
Strong
Electrolyte replacement during prolonged exercise is one of the most well-established practices in sports science. The American College of Sports Medicine (ACSM), International Olympic Committee (IOC), and National Athletic Trainers Association (NATA) all recommend sodium-containing beverages for exercise >60 minutes. Evidence clearly shows that electrolyte beverages outperform plain water for hydration maintenance, endurance performance, and safety (hyponatremia prevention). Individual sweat rates and sodium concentrations vary widely (0.5-2 g/L), making personalized strategies optimal for serious athletes.