Drink Your Fluid!

Fluids are extremely important before, during and after an exercise. Fluid replacement during game is extremely important to replace the water disposed during exercise. Now, one might ask, which one is better? Water or energy drinks? There is no right or wrong answer, since consuming fluid replacement drinks during exercise are determined by the type of sport, its intensity and duration, and the athlete's hydration status, nutritional status, and taste preferences.

Fluid losses during exercises impair athlete's performance by:

• increase heart rate
• impaired heat regulation
• increased perceived exertion: athlete fatigues faster
• reduced mental function
• reduced skill level
• stomach upset
  

The level of impair performance increases with the increase of dehydration in athletes. In order to minimise dehydration, athletes need to drink enough during exercise to match their sweat losses. Sweat loss can be determined by weighing athletes before and after exercise. Each kilogram of weight loss indicates 1 litre of fluid loss. Adding the amount of fluid consumed during the exercise session, gives total fluid loss for the session.

For example, if an athlete finishes an exercise session 1kg lighter and has consumed 1 litre of fluid during the session, total sweat loss equals 2 litres. Once an athlete's average sweat loss is known, a plan can be prepared to enable the athlete to match sweat losses in subsequent exercise sessions.

• have a palatable flavour to encourage greater fluid intake
• contain 6-8% carbohydrates
• contain electrolyte such as sodium and potassium
• non carbonated

Sports drinks are the preferred fluid for high intensity exercise. Sports drinks are flavoured therefore encourage a greater fluid intake. The carbohydrate and electrolytes in sports drinks promote better fluid absorption. The carbohydrate also provides a fuel source. Other fluids such as water, cordial and juice may be suitable when exercise intensity is low. However, this doesn’t mean sports drinks hydrate better than water.

Sports drinks don't hydrate better than water, but you are more likely to drink larger volumes, which leads to better hydration. The typical sweet-tart taste combination doesn't quench thirst, so you will keep drinking a sports drink long after water has lost its appeal. An attractive array of colors and flavors are available. You can get a carbohydrate boost from sports drinks, in addition to electrolytes which may be lost from perspiration, but these drinks tend to offer lower calories than juice or soft drinks.

Below are explanation of the benefit of common sports drinks ingredients:

Water: Adequate hydration is essential because all athletes, whether they train and compete indoors, outdoors, or in hot or cold weather, are at risk for dehydration. For most activities that last less than one hour, there is no significant difference in performance between consuming plain water or a carbohydrate-electrolyte beverage such as a sports drink. Common guidelines for fluid replacement recommend that athletes drink fluids early and often during exercise. The goal is to drink enough fluid to replace all the water lost through sweating. When fluid balance is the primary goal, the best beverage is the one that the athlete likes to drink and will consume in sufficient volumes to replace fluid loss.

Carbohydrate: While maintaining hydration is a primary goal, fluids containing an appropriate carbohydrate concentration will not harm water delivery and may enhance endurance performance. Carbohydrate is the primary fuel for muscular work at high intensities. The longer the exercise continues past one hour, the more likely it is that blood glucose will be used to help supply energy for muscle contraction. Thus, carbohydrate is recommended for inclusion in the fluid replacement beverage for exercise lasting longer than one hour. Usual guidelines recommend that the beverage be 6-8% carbohydrate and the delivery rate be 30-60 grams of carbohydrate per hour during endurance exercise lasting longer than one hour.

Sodium: Sodium is the main electrolyte in sports drinks. Including sodium in fluid replacement beverages for activities lasting less than one hour is not necessary but the presence of sodium in the beverage may enhance palatability and maintain the athlete's drive for thirst. Thus, the athlete may drink more fluid and stay better hydrated during exercise when the beverage contains a small amount of sodium. For exercise lasting longer than 4-5 hours, drinking a beverage containing sodium helps offset sodium loss in sweat. In addition, the osmotic pressure exerted by sodium helps maintain blood volume, especially during prolonged endurance or ultra-endurance exercise.

Therefore, drink your fluid before any exercise even for training session.