With all the television commercials, magazine advertisements and general hype about sports drinks, you might be inclined to think that you need to grab that bottle of Gatorade before heading to the gym. The simple truth is that for most of us that is just not necessary. Unless you are going to be exercising in extreme heat or for an extended time (more than 90 minutes), good old fashioned water is going to be the best thing for your body.

For the average person exercising an hour or so at the gym, the added calories of a sports drink do more to negate the workout than the electrolytes do to enhance performance or recovery. With the growing number of type 2 diabetes cases in America, the last thing we need to do is drink more sugar. Having said that, there are sports drink companies that are pursuing sugar free and no calorie sports drinks that may be a better option, especially for those individuals who are trying to lose weight or manage their blood sugar levels.

There is ongoing controversy regarding artificial sweeteners. If you prefer not to consume sucralose or aspartame, then the reduced calorie sports drinks are not for you.

Powerade Zero is probably the most popular sugar-free, calorie-free sports drink. The price is comparable to other sports drinks. It comes in three flavors- grape, mixed berry and strawberry. In true Powerade fashion, Zero also has 10% of your Niacin, B6 and B12 per serving.

Gatorade does not yet make a sugar-free sports drink, but they do make a reduced-calorie version of their traditional product. They call it G2 and it has 25 calories per serving, that is 100 calories for the 32 oz bottle. G2 has more sodium and vitamins than its calorie-free competitor. When choosing between the two, it would be best to decide on your priorities. If losing weight is your number one goal, then Powerade Zero would probably be your best option. If performance and recovery outweigh your need to battle the bulge, then the G2 might give you everything you need.

If you participate in endurance sports such as distance running or cycling, then you probably should not trade your traditional sports drink for the lower-calorie versions. Endurance athletes burn a lot of calories and need those extra carbohydrates to keep going. In addition to carbohydrates and electrolytes, Accelerade sports drink contains protein. Drinking sports drinks with added protein has been shown to enhance performance and speed recovery.

Water, Powerade Zero, Powerade, Gatorade, G2, Accelerade: the bottom line is there are a lot of options available in regards to hydration. There is a right time and place to use sports drinks. The drink you need for your gym workout today might not be what you need for that four- hour hike next week. Evaluate your personal goals and routine to help you decide which type of hydration is right for you.