 [ Symptoms ] electrolyte replacement during extended exercise what is the best way to replace fluids electrolytes and energy during 2 to 4 hours exercise sessions i often take bike xc ski trips or hikes in the woods that last a while for longer trips i always stop to eat a meal is it best to eat small snacks along the way mixed with water what about sports drinks that contain sugar [ Disease ] i want to assure you that everything is going to be fine soon i have thoroughly gone through your case and can well understand your genuine concerns