Hydration

February 17, 2012 in PowHowPosts by Admin

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

Option 1.

Option 2.

Option 3.

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

Option 1.

Option 2.

Option 3.

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)