Solution isotonic drinks

It depends!

The amount of fluids and electrolytes a person losses during exercise depends on intensity and duration, environmental influences and a person's physiology (3). How much fluids and electrolytes a person requires are therefore quite individual. Whether it makes sense to consume isotonic drinks also depends on the factors mentioned above (2).

However, studies generally show that consuming isotonic drinks only shows significant advantages when exercising for more than 30 minutes and thus drinking water is completely sufficient for durations under 30 minutes (1,3).

Here it goes back to the myth overview

Sources:

[1] Maughan R. J. (1991). Fluid and electrolyte loss and replacement in exercise. Journal of sports sciences, 9 Spec No, 117-142. https://doi.org/10.1080/02640419108729870

[2] Maughan, R. J., (2009). 14 - Sports beverages for optimising physical performance. In: P. Paquin (Hrsg.), Functional and Speciality Beverage Technology (S. 346-369). https://doi.org/10.1533/9781845695569.3.346

[3] Shirreffs, S. M. (2009). Hydration in sport and exercise: water, sports drinks and other drinks. Nutrition Bulletin, 34, S. 374–379