I have read several articles about the correct way to hydrate during a long run. The most important time to drink your sports drink is 10 minutes before the run, during this time you need drink around 8 to 10 oz of the liquid. Then, around 5 oz need to be downed every two miles (this is about 5 swallows of liquid during the two mile period).
The sports drink shouldn't be saved for the end of the race, because it takes time for the carbs to be adsorbed by the body. The whole point is to prevent fatigue and prolong the "wall" effect all of us runners HATE.
What sports drink do I use?
Accelerade, which has a 4:1 Carb to protein ratio that is different from the carb only sports drinks. Accelerade claims to increase endurance, reduce muscle damage, and be more effective in hydration compared to other sports drinks.
My Thoughts:
Taste-- I will be honest, it tastes like crap. I would never drink this sports drink for fun or because I wanted to enjoy a nice glass of it.Drinking it warm is disgusting. The drink is a little more bearable when chilled. Although, once you are running you don't notice the taste anymore (maybe because your body is craving the carbs and protein)?
Performance-- It does work. I am not hungry when I drink this during my long runs. Without the Accelerade, I hop off the treadmill wanting nothing more than to EAT everything around me.
Ease and Mix-ability-- It comes in powder form (1 scoop fills 12oz). The powder does clump and takes awhile to shake up in your bottle. Cleaning out the bottle can also be work. I recommend a bottle brush and lots of hot water.
Overall-- It works. I love the stuff. It has helped me on many 1/2 marathons and will be a staple during my training runs (and finally during my full marathon in June.)
