text: Chapter 8
  from food and fluids. The loss of sodium and potassium in sweat can be quite high during prolonged physical
  activity, especially in warm weather. Replacing these elements is an important part of the recovery process.
  Most commercially available fluid replacement beverages contain electrolytes. Roughly, 1–2 grams of
  sodium per liter of fluid (0.25 teaspoons per quart—32 ounces) effectively replaces the sodium lost during
  exercise or a mission. Also, sodium is widely present in various foods and fluids, such as bagels, tomato
  juice, sports drinks, and milk.
  Carbohydrate and Electrolyte Beverages (“Sports Drinks”)
  8-42. Fluids providing carbohydrate, electrolytes, sodium, and potassium can sustain athletic performance.
  The drinks aim to—
  * Maintain hydration during exercise.
  * Ensure rehydration after exercise.
  * Replace electrolytes lost during sweating.
  * Supplement carbohydrate stores and provide fuel for the working muscles during exercise.
  * Minimize muscle fatigue from strenuous workouts.
  * Protect the immune system.
  8-43. Although sports drinks containing electrolytes enhance endurance performance, many Soldiers use
  these drinks as a recreational fluid. This only adds calories, artificial coloring and flavors to their dietary
  intake. Dietitians recommend sports drinks when exercise lasts longer than 60 minutes and then, Soldiers
  should only ingest 237 milliliters (eight ounces or one cup) every 15 minutes. For activities less than one
  hour, water is the best choice for hydration needs. Short, low intensity workouts do not lose minimal sodium
  and potassium through sweat and do not deplete glycogen stores. The ideal sports drink contains—
  * 82–163 milligrams sodium per 237 milliliters (8 ounce) serving.
  * 18–46 milligrams potassium per 237 milliliters (8 ounce) serving.
  * 12–24 grams carbohydrate per 237 milliliters (8 ounce) serving.
  8-44. Soldiers should drink sports drinks if a training event is strenuous and takes place greater than 4 hours
  before or after a meal (such as before breakfast or at night). These recommendations are especially important
  for personnel not acclimatized to the environment and for activity with heavy sweating. Dietitians encourage
  Soldiers to consume salty foods at meal time, choose foods high in water content (such as fruits and
  vegetables), and not restrict carbohydrate intake. If Soldiers choose to drink juice, they dilute the juice with
  water to 50/50 solution which dilutes the sugar content to prevent diarrhea.
  Oral Rehydration Solutions
  8-45. Oral rehydration solutions (known as ORS) are classified as medical materiel by the FDA and are
  available as subsistence supply (Class VIII) items. Dietitians use these solutions to treat and prevent
  dehydration due to diarrhea. These solutions contain approximately three to five times the amount of sodium
  and potassium found in typical carbohydrate-electrolyte beverages. If used improperly, oral rehydration
  solutions may lead to various adverse health effects. Leaders do not use rehydration solutions for IMT
  trainees for routine hydration to prevent heat illness or heat injury. However, for training that includes
  purposeful food restriction (for example, Ranger or Special Forces), unit surgeons decide to supplement
  intake with rehydration solutions. Regular consumption of meals and recommended drinking protocols
  adequately provides a Soldier with a good electrolyte-sodium balance for most physical training activities.
  Leaders can use sports drinks or rehydration solutions if the training situation dictates the need for such
  products in the prevention or treatment of heat illness, and most especially hyponatremia incidents.