Sometimes people when make mountain activities don't rehydrate very well, and in this case they get tired very quickly. In sport drinks you will find all you need for your body to hold on.  Electrolytes, particularly sodium, are very important for a good hydration, and help your to maintain electrolyte balance, help you to rehydrate well.

If you make effort is recommended to use sport drink because give you what water cannot. Also if you hydrate with sport drink your performance will increase.

How to stay hydrated:

- before leaving on mountain, drink 16 to 24 ounce (500 to 750 ml) of water, sports drink or decaffeinated tea
- always drink 4 to 6 ounces (120 to 200 ml) of fluids every 20-30 minutes, don't wait until you stop
- always drink before you feel thirsty
- eat carbohydrates (1 gram for every 3 ml of water)
- drink sports drinks or eat something salted because your sweat removes the sodium and potassium from your body and you have to replace it

Below are some examples of sports drinks purchased in the store or home-made:

Gatorade and Gatorade powder

Gatorade contain 6% carbohydrate (6 grams per 100ml). If you prefer powder just mix one powder pack with a 16.9 ounce (500 ml) bottle of water. Gatorade have a lot of flavors like : orange, lemon-lime, fruit punch, grape riptide rush and glacier freeze.

Doesn't matter what you chose Gatorade drink or Gatorade powder, they provide the same hydration and performance. The Gatorade powder is easier to carry for long routes or for 2, 3 days backpacking, or for larger groups of people.

Switchel

Switchel is a common homemade sport drink, the Gatorade precursor. Is made from water, molasses, vinegar and honey. This is a very cheap alternative for a sport drink.
If you want to make it you have to combine 14 cups (3-1/2 quarts) of water with 1/2 cup of honey, 1 cup of molasses and 1/2 cup of apple cider vinegar or  any strong vinegar plus 1 to 2 tbsp ground ginger. Alfter you mix all the ingredients you will get one gallon (4 liter) of switchel.

Imitation Gatorade powder recipe

To create an imitation of Gatorade powder cheap at home, you will need to combine one envelope of any unsweetened flavored drink mix with 1/4 cup sugar, 1/2 tsp granulated salt, 1/2 tsp citric acid and 1/4 cup granular fructose. After you mix all ingredients store them into a airtight bag. When you want to drink mix it with two liters of water.