Hydration or let me say dehydration is often a topic when discussing overall health. Many athletes don’t get enough water and this does affect their recovery between practices and games. I know I need to drink 8 cups of water a day but I also know from time to time, I get tired of drinking just water.
If you exercise harder than one hour such as practices and games, stick with your “...ade” drink. If you are a “cramper” then try coconut water with a pinch of salted added since it has extra potassium. If you exercise less than this, water will do but coconut water is an alternative with additional health benefits.
The best way to replenish your glycogen stores is to consume carbohydrate-rich foods within the 30 minutes that follow your workout. Since your blood flow is increased and your muscle cells are more sensitive to insulin right after your workout, you'll get the best results if you consume recovery foods within this time frame.