For a 3-hour marathon in warm conditions, which beverage choice is most appropriate for maintaining hydration and performance for most runners?

A sports drink with carbohydrates and electrolytes because long-duration exercise benefits from both fluid replacement and modest carbohydrate/electrolyte replenishment

Plain diet soda because artificial sweeteners provide the necessary electrolytes without calories and are preferable to carbohydrate solutions for endurance

Full‑fat milk exclusively because its protein and fat content optimally replace lost fluids and prevent muscle cramping during long races

Specialty alkalized bottled water with added minerals, since pH adjustment is the most important determinant of exercise performance and hydration during long races