经过长时间的锻炼来补充水分，您是否想知道那瓶到底是什么？要了解运动饮料对您体内的影响，请查看主要成分以及每个人在帮助您的表现方面所做的事情。
水（92–94％）
这似乎是直观的，但是良好的水是补液的关键！目的是喝足够的液体来补充活动中损失的东西，而运动饮料的主要组成部分（水）为此而言。
Carbohydrates (6–8%)
At high intensities and for long-duration exercise, carbohydrates (sugars) are the primary fuel source for your muscles and brain. After exercising for longer than an hour, blood sugar and glycogen (your muscles’ energy reserves) levels begin to deplete. Because the body has limited carbohydrate stores, this is where a sports drink can come in handy.
Current guidelines from the Academy of Nutrition and Dietetics recommend that sports drinks contain a 6–8% carbohydrate concentration because this level is isotonic with blood (meaning they contain similar amounts of salt and sugar as blood), allowing the body to absorb the fluids faster.
如果您想减少糖的摄入量，市场上有许多低热量，低糖甚至不含糖的运动饮料选择，它们在补液方面做得很好，尤其是对于较短和较低的强度锻炼。由于这些选项的含量明显少于高热量的糖，因此低热量或减少糖运动饮料对于在艰难或艰苦或长时间锻炼之前和之后加油的理想程度较低。
与仅包含两种形式的糖（果糖和葡萄糖）的香蕉不同，运动饮料旨在含有碳水化合物的混合物，以使肠道中的糖转运蛋白不会淹没。研究表明，糖混合物，例如葡萄糖，蔗糖，葡萄糖或果糖，使您的身体能够最佳地吸收所有糖，这意味着更多的碳水化合物作为燃料进入肌肉。
While carbs can enhance performance, too many carbs during exercise overwhelm the gut and upset the digestive system. Most endurance athletes perform best when they eat about 30–60 grams of carbohydrates per hour. Keep in mind that carbohydrate replenishment during exercise is most important when exercise lasts longer than an hour.
电解质（小于1％）
Sodium:所有电解质的超级巨星，因为它的汗水量最大。钠的丧失会导致液体平衡不足，并可能导致肌肉痉挛，而罕见的低钠血症（即血液钠水平低于正常水平）。尽管钠在西方饮食中受到了很多批评，但运动员通常比一般人群更高的钠需求。运动饮料中钠的存在可以增强和保持口渴，从而促使更多的液体消耗和水合，从而提高性能。为了长时间的激烈运动，钠的存在将抵消汗水流失的钠，并帮助人体保持最佳的血液体积。除非您在炎热，潮湿的环境或高强度下进行锻炼，否则通常不需要持续一个小时的活动来补充钠。
钾：This important electrolyte plays a critical role in muscle contraction and regulating blood pressure. In conjunction with sodium, it can aid in preventing muscle cramps—a crucial aspect to performing your very best. While potassium losses are not as high as sodium losses in sweat, it is still important to replenish your potassium levels to maintain the proper electrolyte balance.
镁和钙：这两个电解质共同起作用以帮助肌肉收缩 - 钙可以收缩，而镁可以让肌肉放松。这两个电解质的组合对于最佳肌肉功能至关重要。
其他矿物质
Some sports drinks also incorporate minerals, such as sodium bicarbonate. Sodium bicarbonate serves to buffer the lactic acid buildup (frequently felt as “muscle burn”) from performance, thus making the blood less acidic. This can delay the onset of fatigue and enhance endurance capacity.
三种饮运动饮料的技巧
在进行强烈的锻炼之前，之中和之后，有必要进行适当的水合。虽然纯水是在活动前补充身体的有效方法，但运动饮料可以为您提供更长的锻炼过程中所需的能量和性能提升。
1. Two hours before a workout, drink 16 ounces of water.If planning on working out at a high intensity for a long duration, you may benefit from sports drinks or a high-electrolyte drink before training.
2.目的喝4 - 6盎司的水或体育博士ink every 15–20 minutes.这将帮助您保持良好的水合。长时间的活动后，运动饮料迅速补充了流汗流失的电解质，并有助于恢复适当的液体平衡。
3.对于持续超过1小时的艰苦锻炼，请考虑每磅因汗水而损失的每磅喝16盎司的运动饮料。Consuming sports drinks immediately following activity can be advantageous as compared to plain water if your electrolyte levels have been significantly depleted during the training session. With all the fluid-replacement options on the market, experiment with which drinks hydrate you the best for your workouts.
