Water research shows is the best, when drinking something like gatorade and others you want a 70% mixture of water along with the drink you choose. The book Winning State Wrestling does some good research on this. I know that this year I have more kids asking for Advocare Spark than ever before too. A great product along with Volkov's V16 which was used by the Russian teams of the past. Those items aren't on there, a lot don't use the Volkov's because of price but I know a lot of guys, including myself who swear by Spark.