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The "sugar water" is better than normal water because it's isotonic. http://en.wikipedia.org/wiki/Isotonicity#Isotonic

You don't need anything other than plain water for normal exercising (anything under 2 hours will generally count here). --Sports drinks will simply add calories and are not going to enhance your performance.

If you're going to be working out all day or doing something like a marathon, then you need to consider something to help replace the salts you lose when sweating.


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