To maintain hydration during 4 hours of continuous endurance physical activity, what should be consumed?

To maintain hydration during 4 hours of continuous endurance physical activity, it is essential to consume fluids, sodium, and carbohydrates.

During prolonged exercise, the body loses not only water but also electrolytes, particularly sodium, through sweat. Replenishing sodium helps to maintain electrolyte balance, which is vital for proper muscle function and to avoid issues such as cramping or hyponatremia, a condition caused by low sodium levels in the blood.

Carbohydrates are equally important during extended physical activity. They serve as a primary energy source for endurance performance. Consuming carbohydrates helps delay fatigue by providing a readily available fuel source for working muscles. This is especially important during long-duration activities when glycogen stores can become depleted.

Fluids play a critical role in preventing dehydration, which can impair performance and lead to serious health risks. Staying hydrated improves physical function and endurance performance.

In combination, fluids, sodium, and carbohydrates create an effective strategy for hydration and energy maintenance during prolonged exercise, ensuring athletes can perform optimally throughout the duration of their activity.