Nutrition During Exercise
Electrolytes, carbs, and even protein depends on the duration of exercise. The longer and more strenuous you exercise the more important your intake is. Exercise Under 1 Hour In most cases water is all that you need. The exceptions to this are high-intensity exercise and hot environments where there is a high rate of sweat. Then a sports drink is recommended for electrolyte replenishment. Exercise 1-2 Hours
Over 2 Hours Of Exercise By the time you graduate to this level of exercise you probably have good handle on hydrating during exercise. You learn to replace lost fluids without running to the bathroom every min. But what about carbs, electrolytes, and even protein? After 2 hours your body is craving energy. Provide easily digestible carbs and electrolytes with a sports drink. A 50% solution is better over long periods, or alternate from water to sports drinks. It's not vital to supplement with protein, but some reaearch suggests a rise in performance with small amounts of essential amino acids. You can mix some protein powder (no more than 5grams) with your water/sports drink. Especially on those "long" days. Beware
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Eating is not recommended during exercise, but water is vital. A general rule for hydrating during exercise is 7-10 oz. (200-300ml) of fluid every 10-20 minutes. This all depends on how much you sweat and how hard you exercise. Get to know your body and you'll be able to replace lost fluid easily and effectively. 
After an hour you should drink a sports drink with some carbs (simple sugars) and especially electrolytes (mainly sodium and potassium). After about 90 minutes of exercise your body uses all of it's glycogen (stored energy) and needs additional carbs to keep up the level of performance.
Serious illness or even death can occur if you do not follow these guidelines while exercising in extreme temperatures or for long durations.