I’m not crazy about their using corn sweeteners. And they won’t make you jump higher or run faster. But sports drinks (read: bottled sugar water) such as Gatorade and Powerade actually work when it comes to endurance boosts. Marathoners know this, as does this new study by the University of Edinburgh.

Scientists discovered that 12 to 14-year-olds could play for almost a quarter longer during team games when they drank an isotonic sports drink before and during games. The sports drink helped the adolescents continue exercising for up to 24% longer than those who were given a non-carbohydrate placebo drink.

To be clear, you can make homemade sports drinks that are nearly as effective. Just mix water with a little sugar, some flavoring, and a dash of salt. (Most isotonic drinks are a 6% carbohydrate-electrolyte solution.)

They key is to know when to reach for sports drinks over good old water. And all the research I’ve read suggests water is more than suitable for workouts under an hour. Anything longer than that and your body will benefit from the extra dose of electrolytes, carbs, sugar, and salt.

I know mine does during long distance runs.

See also: Top 5 Powerade flavors