I learned how to train EMTs, and we never used any of these things. Out big exception was Gatorade at the fire grounds. We knew FF were losing quite a bit of sweat, and Gatorade tastes far better than oral hydration solution. It’s also better than an IV. So Gatorade it was.
These days I use that knowledge when I exercise. I also do not push to the edge. Yes, takes longer, but I learned it’s safer. And my goal is to exercise, and not go to the ER. Gatorade was reserved to wild fire coverage when we were doing that. It is the kind of extreme situation where you do need the electrolytes.