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It shouldn't be carbonated, as the bubbles can lead to an upset stomach.Most sports beverages are well-diluted and contain relatively few calories.When it's warm, your body perspires more to help you cool down.

To keep those muscles working and avoid fatigue; it's extremely important to drink plenty of liquids before, during, and after the activity.

If your activity lasts an hour or more, either fruit juice diluted with water or a sports drink will provide carbohydrates for energy plus minerals to replace lost electrolytes (sodium, potassium, magnesium) in your sweat.

Sports drinks like Gatorade, Powerade, and All Sport can give you a needed energy boost during your activity.

The best snacks combine healthy carbohydrates, protein, and a small amount of fat.

Fruit, yogurt, nuts, and granola bars are all good examples.

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