Athletes: The Importance of Good Hydration
Whether you’re a serious athlete or a recreational exerciser, it’s important to make sure you get the right amount of water before, during, and after exercise. Water regulates your body temperature and lubricates your joints. It also helps transport nutrients to give you energy and keep you healthy. If you’re not properly hydrated, your body can’t perform at its highest level. You may experience fatigue, muscle cramps, dizziness, or more serious symptoms.
For most people, water is all that is needed to stay hydrated. However, if you will be exercising at a high intensity for longer than an hour, a sports drink may be helpful. The calories, potassium, and other nutrients in sports drinks can provide energy and electrolytes to help you perform for a longer period of time.
But is water enough? Or do you need a sports drink to stay properly hydrated?
Choose a sports drink wisely. They are often high in calories from added sugar and may contain high levels of sodium. Also, check the serving size. One bottle may contain several servings. If you drink the entire bottle, you may need to double or triple the amounts given on the Nutrition Facts Label. Some sports drinks contain caffeine. If you use a sports drink that contains caffeine, be careful not to get too much caffeine in your diet.
Sports drinks will keep you well hydrated and give you energy if you’re participating in high intensity exercise for more than an hour. However, if you’re not exercising to this level, plain water will do just fine.
What defines a sports drink?
Sports drinks (sometimes called electrolyte or isotonic drinks) are developed to contain the right level of carbohydrates (5-8 g/litre) and electrolytes (such as sodium and potassium) to keep you well hydrated; replacing what is lost from the body during exercise.
Did you know…
Studies have shown as little as 1% dehydration can cause major changes in body temperature, while 2% dehydration will drop your performance levels significantly! So to operate efficiently it’s crucial to keep your fluid levels up.
Other drinks that contain high amounts of carbohydrates (such as Lucozade and Red Bull and soft drinks) stop water being absorbed quickly and therefore can delay hydration, so are not suitable before exercise.
So if you’re doing a high intensity workout, choose a sports drink. But, if you’re not working out to this intensity and drink them as part of your everyday routine you may end up putting on weight because of the extra carbohydrate content.
If you don’t like the taste of plain water, add a slice of lemon, orange or a sprig of mint to give your water some flavour without adding the calories you’d get by using cordial.
Hydration tips for exercise
Make sure you’re well hydrated before you exercise — start drinking approximately two hours before
Keep your fluids topped up during exercise
Always remember to re-hydrate after exercise – it’s essential for recovery. Try to drink one to two glasses per hour until your urine is pale again
Our solution.
Hydrate Supports Hydration with Electrolytes
Hydration is key for performance. Replenish your body with electrolytes to enhance fluid absorption, ensuring you are hydrated and ready to perform at your best. Hydrate contains less than 1 g of sugar and carbohydrate-metabolism supporting B Vitamins. When mixed with water, it’s the perfect any-time hydration option
Key Benefits
Hydration anytime, for anyone 100% RDA of the antioxidant vitamin C Contains the electrolytes sodium, calcium and magnesium for rapid body fluid restoration Low calorie and sugar free Source of energy supporting B vitamins including B1 and B12
Details
Hydrate is developed by experts in sports nutrition. This unique calorie free hypotonic drink helps promote fluid absorption, providing electrolytes and B vitamins. In a light orange flavour, Hydrate is the perfect option for effective hydration throughout the day.
Usage
Mix 1 stick pack with 500 ml of water, shake vigorously. This product should be used as part of a balanced and varied diet in line with a healthy lifestyle
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