A: Maybe. Intense, continuous exercise lasting longer than one hour requires refueling from foods and/or fluid (e.g. sports drinks). Per hour, the body burns up about 30 - 60 grams of carbohydrates -- sports drinks can deliver easy to digest carbohydrates to sustain intense exercise.
Or if you rather stick with water and add some carbs with food - look for quick digesting carbs like: 1/4 cup raisins (30 grams carbs), 1 package Honey Stinger energy chews (29 grams carbs), 12 Rold Gold Honey Wheat Pretzel Sticks (33 grams of carbs) or 1 medium banana (27 grams carbs).
Another time that can make a sports drink worth your while is when exercise is less than 60 minutes and is in extreme heat or if there are multiple training sessions or games in a day (e.g. tournaments). Otherwise, water will do the job!
When it comes to what you're drinking, how much your are drinking is as important as what you are drinking -- plan to sip fluids throughout your workout to stay hydrated, here are some general guidelines to follow:
Start your workouts hydrated, sip on mostly water throughout the day and monitor your urine, the gal: have pale lemonade color urine. During exercise, children and teens: have 4 - 6 ounces of fluid every 15 - 20 minutes during exercise; adults have 6 - 8 ounces of fluid every 15 - 20 minutes during exercise. After: refuel with 16-24 ounces of water for each pound of weight (aka sweat) lost!
Keep active!
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