Rule #2: Don’t use a sports drink in every workout.
Sports drinks are designed to enhance endurance performance, and they work. But maximum performance is not something you seek in every workout. Research has shown that sports drinks only enhance performance in high-intensity efforts lasting an hour or longer. Go ahead and use a sports drink during those kinds of workouts. It will enable you to push harder in them and get more out of them. But don’t bother dragging a sports drink along with you for easier sessions. Just use water or a zero-calorie electrolyte solution for hydration in those cases.