In my never-ending quest for the best way to hydrate, I came across this study: Researchers had 7 male and 2 female cyclists perform an intense, hour-long exercise session on two different days. On day one, all they did was perform the workout. But for the second session, during the same workout, the researchers gave half a drink containing the processed carbohydrate maltodextrin. The other half had plain water. The subjects spit out the beverages after swishing them around in their mouths for five seconds. In the end, the ones who swished and spat the maltodextrin solution had a significant performance improvement compared to the water swishers, who had none. In fact, the carb swishers improved an average of 2.9 percent, which is far from insignificant when every second or minute counts.