Understanding the importance of hydration – promoting safety, enjoyment and performance during exercise and sporting activities.
Every level of hydration is associated with a decrement in metabolic and circulatory function, especially when exercise in undertaken in hot conditions.
This can lead to a decrease in exercise performance, including impairment of skill and concentration. If you replace fluid during exercise, this can reduce these problems.
Carbohydrate replacement during exercise will enhance performance of sports and activities which typically deplete body carbohydrate stores, by providing an additional fuel source for the muscle.
Once you are exercising for longer than one hour studies show that carbohydrate intake will benefit you (Endurance event – half marathon, full marathon, cycling events and ironman events).
Active people should follow a well balanced carbohydrate diet to maintain adequate fuel stores for their sport and exercise activities. Make sure enough fluid is consumed before an exercise activity to achieve fluid balance. Most of you will need to drink more than thirst dictates to achieve optimal hydration before exercise, especially in warmer climates.
Replenish carbohydrate and fluid stores between exercise sessions to ensure recovery, and for safe and optimal participation in subsequent activity.
Suitable fluids should be consumed in the hours before exercise to produce lightly-coloured urine of normal or above volume. The addition of sodium in a hydration drink (hydrolyte or gatorade) will help body retain water.
During exercise, you should drink early and at regular intervals to minimise dehydration. You should ideally replace fluid at the rate to match your sweat loss. If you sweat heaps, drink heaps (well as much as you can!)
Water has been described as the best choice of fluid during exercise especially those exercising within an hour, anything over an hour at a constant high energy level sodium should be included in rehydration. It helps to retain the fluid consumption.
You need to continually drink water throughout the rest of the day after a solid workout so as you don’t risk becoming dehydrated later in the day. Many people drink straight after an event of training session and then don’t continue, your body needs this water replenished as much as possible.
