READY, STEADY, HYDRATE…
Smart hydration is the key to feeling good and optimising your performance during exercise, whether it’s for competition or recreational sport.
HOW DOES DEHYDRATION EFFECT MY PERFORMANCE?
Your body is made up of 60% water, losses as little as 2% can cause
– muscle fatigue
– loss of coordination
– inability to regulate body temperature
– heat illness (cramps, heat exhaustion)
– decreased energy and athletic performance
HOW MUCH FLUID DO I NEED TO DRINK?
– When you’re not exercising, you need about 2L of fluid. That’s about 8-10 cups over the day.
– When exercising, the amount varies depending on the duration and intensity of your activity and the temperature.
– Don’t wait till you are thirsty to drink – by the time we feel thirsty we’re already dehydrated.
– Always start exercise well hydrated. Spread fluids throughout the day as a good hydration strategy.
– Check your urine before and after you exercise. Look at the colour. It should be light yellow. If it’s dark or strong smelling, you’re probably dehydrated. Take immediate steps to rehydrate by drinking water and taking some wherever you go.
WHAT ARE THE BESTS DRINKS TO DRINK FOR EXERCISE?
– Water is a suitable fluid replacement drink for low or moderate training intensity exercise lasting less than 1hr.
– For intense exercise lasting 1hr or more, a sports drink containing up to 8% carbohydrate (8g carbohydrate per 100ml) can speed up water absorption, provide additional fuel, delay fatigue and improve performance.
More on hypotonic, isotonic and hypertonic sports drinks in the next update…