Our medical folks at work told us basically 2 for 1. For every 2 bottles of water 1 sports drink. another thing they told us was if you don't have to pee regularly, say a couple times or more on a day long ride, you are not hydrating enough. Sweet tea and pop is not good for the hydration, has to be water (or vitamin water) and rehydration sports drinks. although an good cold sweet tea tastes mighty fine after about 4 hours in the hot saddle. And no beer don't count either, so you cant play catch up after your parked. But you can sure have a cold one or 2.