Badminton hydration recs that aren’t loaded with sugar or salt
I’m trying to get my hydration sorted for badminton and could use some recs from people who actually play a lot. I usually play 2 to 4 times a week. Mostly doubles with some singles mixed in when I feel like making bad life choices. Sessions are usually 2 hours and sweat a lot. Not “slightly damp shirt” sweat. More like wring the shirt out and question my choices sweat. I’ve noticed that when I only drink water I feel fine for the first hour then I start getting that heavy leg feeling. Footwork gets lazy. Lunges feel slow. By the end my calves and feet sometimes feel close to cramping. I’ve tried a few basic electrolyte powders and tabs but I keep running into the same issues. Some are way too sweet. Some taste like salt water. I get that sodium matters when you sweat but I eat normal food and probably get enough salt already. I don’t really want every bottle to taste like I’m drinking a sports drink from a gas station. What I’m looking for is more of a daily badminton hydration mix.
Something I can drink before or during play that does not feel like a sugar drink and does not blast me with salt. Bonus if it has magnesium since cramps and recovery are part of the issue for me. I’m not looking for a magic powder that turns me into Axelsen overnight lol. I just want something that helps me feel less cooked in the second half of a session. For people who train or play often what do you use? Do you stick with plain water and food? Coconut water? Electrolyte tabs? Powder packs? Do you care more about sodium, magnesium, potassium, or just total fluids? And do you drink it before playing, during breaks, or after? Thank you in advanced.