The combination of what you eat and drink is significant factor to stay "fit and healthy". A small percentage loss of water can have a very large affect on your efficiency and effectiveness to perform. Things to consider before, during and after an activity to sustain performance are;
- Environment – Temperature & humidity
- Duration of activity
- Type of activity
What to drink before – A Hypertonic
- Has more carbohydrate and minerals, higher than that in your blood
- Absorbed slower into the body than water alone
- Ideal for refuelling but DOESNT provide water as well as isotonic and hypotonic
What to drink during – A Isotonic
- Has carbohydrate and water and minerals in similar amounts to your blood
- Absorbed fast, faster than water alone
- Ideal for refuelling and rehydration
| Drink formulas for during exercise | ||||||||
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Option 1. |
Option 2. |
Option 3. |
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| 40-80g sucrose1L warm water 1-1.5g salt (1/4 tsp) Sugar free squash (for flavour) | 200ml fruit squash800ml water 1-1.5g salt (1/4 tsp) | 500ml unsweetened fruit juice (orange, apple, pineapple)500ml water 1-1.5g salt (1/4 tsp) |
The ratio is 1-1.5 grams of salt to 1 litre of fluid with varying levels of sweetener/flavouring. Remember that excess sugar slows down the rate of absorption and should only be used as a post-exercise hypertonic drink to replenish carbohydrate reserves. What to drink after – A hypotonic
- Has carbohydrate and minerals in smaller amounts than your blood
- Absorbed fast into the body, the same as plain water
- Ideal for rehydration but DOESNT provide as much energy as isotonic
| Drink formulas for after exercise | ||||||||
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Option 1. |
Option 2. |
Option 3. |
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| 20-40g sucrose1L warm water 1-1.5g salt (1/4 tsp) Sugar free squash (for flavour) | 100ml fruit squash900ml water 1-1.5g salt (1/4 tsp) | 250ml unsweetened fruit juice (orange, apple, pineapple)750ml water 1-1.5g salt (1/4 tsp) |