Forget about all the fancy drinks and liquids touted for replenishing your body fluids during sports or exercise. Good tasting, high quality water does the job better than any of the higher priced substitutes. Yes, plain water replenishes body fluids faster than any other liquid you can drink. The beverages sold for sports purposes, including juices, have a sugar content and sugar slows the absorption of fluids by the body.
You should also drink water during any lengthy sporting or exercising period. You should consume at least 8 ounces every twenty minutes during exercise … and contrary to some beliefs, it is good to drink water prior to and right after exercise.
Another tip, drink cool water, it is absorbed quicker than warm water.