Which hydration option is most appropriate for exercise lasting over 90 minutes?

For exercise lasting over 90 minutes, the most appropriate hydration option is a sports drink or electrolyte tablets mixed with water. This is because extended physical activity leads to significant fluid loss through sweat, and it also depletes the body of essential electrolytes such as sodium, potassium, and magnesium.

Sports drinks are specifically formulated to replenish these electrolytes while providing carbohydrates that can help sustain energy levels during prolonged exercise. The carbohydrates in these drinks can also aid in maintaining blood sugar levels, which is crucial for performance. The combination of fluids, electrolytes, and carbohydrates helps to delay fatigue and prevents dehydration more effectively than consuming water alone.

While water is crucial for hydration, during prolonged activities, it does not provide the electrolytes or energy needed for optimal performance. Other options such as juice and carbonated beverages are generally not suited for hydration during exercise. Juice can be high in sugar without the necessary electrolytes, and carbonated drinks can lead to bloating and discomfort, making them less ideal choices for athletes.