Hydration and Choosing Hydration and Choosing a Sports Drink.a Sports Drink.

Plus hints on fuelling on the move!Plus hints on fuelling on the move!

Melissa Arkinsall BSc (Hon) SRD, ASD

Dehydration Dehydration

One of the most common causes of One of the most common causes of underperformance and heat illness.underperformance and heat illness.

Working muscles demand more blood to Working muscles demand more blood to deliver oxygen and nutrients / remove deliver oxygen and nutrients / remove waste.waste.

Exercise requires more blood to skin to Exercise requires more blood to skin to increase sweat rate and maintain body increase sweat rate and maintain body temperaturetemperature

Dehydration lowers blood volume thus Dehydration lowers blood volume thus compromising these systemscompromising these systems

There is no acceptable level of There is no acceptable level of dehydration for optimal performance.dehydration for optimal performance.

Thirst sensation only occurs after 1-2 litres Thirst sensation only occurs after 1-2 litres of fluid have been lost.of fluid have been lost.

Water is sufficient for short duration, low Water is sufficient for short duration, low intensity exercise.intensity exercise.

Sports drinks have advantages for heavy Sports drinks have advantages for heavy exercise and racing.exercise and racing.

In recovery – glycogen storage impaired if In recovery – glycogen storage impaired if you are dehydrated.you are dehydrated.

What roles can a sports drink play?What roles can a sports drink play?

Providing fuel (carbohydrates) to top up blood Providing fuel (carbohydrates) to top up blood sugar / glycogen stores and delay fatigue.sugar / glycogen stores and delay fatigue.

Hydration.Hydration. Electrolyte replenishment.Electrolyte replenishment. Reducing lean tissue breakdown.Reducing lean tissue breakdown. Easier to digest / tolerate than solids during Easier to digest / tolerate than solids during

intense activity.intense activity. Convenient, non-perishable and compact to Convenient, non-perishable and compact to

transport (powder mixes)transport (powder mixes)

When to use a sports drink.When to use a sports drink.

1. 1. Within an hour of exercise or before early morning Within an hour of exercise or before early morning workout.workout.

2. During a workout lasting longer than 60-90 2. During a workout lasting longer than 60-90 minutes (or high intensity interval sessions of 30-60 minutes (or high intensity interval sessions of 30-60 mins).mins).

3. Immediately after exercise to kick-start 3. Immediately after exercise to kick-start rehydration and refuelling.rehydration and refuelling.

4. During a “carbohydrate loading” phase if difficult 4. During a “carbohydrate loading” phase if difficult to consume enough food.to consume enough food.

When you are training / competing several times in When you are training / competing several times in a day and have little time to digest food.a day and have little time to digest food.

When not to use…When not to use…

As an everyday drink – high sugar, As an everyday drink – high sugar, tooth decay and gum disease!tooth decay and gum disease!

To replace more nutritious meals and To replace more nutritious meals and snacks on non-race days – lack of fibre, snacks on non-race days – lack of fibre, iron, calcium, phytochemicals etc.iron, calcium, phytochemicals etc.

During low intensity / short duration During low intensity / short duration workouts. workouts.

For the first time in a race!!For the first time in a race!!

What to look for in a sports drink.What to look for in a sports drink.

ESSENTIALS:ESSENTIALS: Correct carbohydrate concentration – Correct carbohydrate concentration – 1.1. Hypotonic for hydration only (2-4%) or Hypotonic for hydration only (2-4%) or

to take with solid food / gels.to take with solid food / gels.2.2. Isotonic for hydration and fuelling (4-Isotonic for hydration and fuelling (4-

8%).8%).3.3. Do not exceed 8% unless taking with Do not exceed 8% unless taking with

additional water.additional water. Contains electrolytes – Sodium is key.Contains electrolytes – Sodium is key. Palatable and digestible – trial it!!!Palatable and digestible – trial it!!! Accessible at key races.Accessible at key races.

Optional considerations.Optional considerations. Protein Protein content – only for events lasting >90 mins. content – only for events lasting >90 mins.

Some research, more evidence required. If using….Some research, more evidence required. If using….1:3 to 1:4 Protein : carbohydrate ratio.1:3 to 1:4 Protein : carbohydrate ratio.

Type of carbohydrateType of carbohydrate::1.1. A mix of sources preferable.A mix of sources preferable.2.2. Fructose – useful for sustained energy supply but Fructose – useful for sustained energy supply but

excess may contribute to GI problems. excess may contribute to GI problems. (Note Sucrose is formed (Note Sucrose is formed from glucose + fructose).from glucose + fructose).

3.3. Maltodextrins – Good for increasing energy supply Maltodextrins – Good for increasing energy supply without making drink too sweet.without making drink too sweet.

Caffeine?Caffeine? Individual tolerance varies, may help reduce Individual tolerance varies, may help reduce RPE, evidence suggests “drip-feeding” caffeine over RPE, evidence suggests “drip-feeding” caffeine over longer events rather than one large dose beforehand.longer events rather than one large dose beforehand.

What not to worry about!What not to worry about!

Vitamins – Your diet should provide adequate Vitamins – Your diet should provide adequate amounts, quantity in sports drinks not significant.amounts, quantity in sports drinks not significant.

Branched Chain Amino acids– Added to combat Branched Chain Amino acids– Added to combat “central fatigue”/muscle breakdown but if blood “central fatigue”/muscle breakdown but if blood sugar kept stable, these are not required.sugar kept stable, these are not required.

Ribose – No good evidence available.Ribose – No good evidence available. Added oxygen!!!Added oxygen!!! Beware of herbal ingredients – risk of Beware of herbal ingredients – risk of

contaminants - WADAcontaminants - WADA

How much fluid do I need?How much fluid do I need?

Losses in land training average 1-1.5l / hour. In Losses in land training average 1-1.5l / hour. In swimming 600-700ml / hour.swimming 600-700ml / hour.

Fluid requirements can double in hot weather.Fluid requirements can double in hot weather. Need to consume 150% of losses to rehydrate Need to consume 150% of losses to rehydrate

fully fully

(1kg weight loss requires 1.5 litres water).(1kg weight loss requires 1.5 litres water).

StrategiesStrategies Work out your sweat rate:Work out your sweat rate:

Weight loss during training* / hours exercising = Weight loss during training* / hours exercising = sweat rate / hour. sweat rate / hour.

(* total minus vol fluid consumed, plus fluid loss in (* total minus vol fluid consumed, plus fluid loss in urine).urine).

Have a drinking strategy – e.g. watch alarm every Have a drinking strategy – e.g. watch alarm every 15 mins, keep a tally of bottles consumed.15 mins, keep a tally of bottles consumed.

Carry a drink right up until the race begins.Carry a drink right up until the race begins. Keep a palatable drink in transition bag for straight Keep a palatable drink in transition bag for straight

after. (insulated container).after. (insulated container).

Special Considerations.Special Considerations. For first 7-10 days in hot climate, choose higher For first 7-10 days in hot climate, choose higher

sodium content.sodium content. For long events – powders more compact and easier For long events – powders more compact and easier

to transport.to transport. For Ironman distance – Powders allow you to vary For Ironman distance – Powders allow you to vary

concentration of drink as event progresses.concentration of drink as event progresses. Note – Only take unopened tubs of powdered Note – Only take unopened tubs of powdered

supplements on airlines!!!!!supplements on airlines!!!!! Consider a variety of flavours to combat taste Consider a variety of flavours to combat taste

fatigue.fatigue. Consider calorie needs – hypotonic drinks insuffient Consider calorie needs – hypotonic drinks insuffient

for ironman!!for ironman!!

Other sources of fuel replacement Other sources of fuel replacement on the go!on the go!

Energy gelsEnergy gels – Compact / portable fuel. – Compact / portable fuel.1. Most need to be taken with water.1. Most need to be taken with water.2. Many are low in sodium – supplement on longer 2. Many are low in sodium – supplement on longer

events / during acclimatisation.events / during acclimatisation.3. Check whether contain caffeine.3. Check whether contain caffeine.

Sports Bars Sports Bars – Compact, concentrated energy – Compact, concentrated energy source.source.

1.1. Must be taken with fluid.Must be taken with fluid.2.2. Can help to offset physical hunger.Can help to offset physical hunger.3.3. Less suitable during run.Less suitable during run.

Effective food choices for cycling.Effective food choices for cycling.

Breakfast / cereal bars (check fat content).Breakfast / cereal bars (check fat content). Pitta / panini bread (fits in jersey pockets)Pitta / panini bread (fits in jersey pockets) Pretzels / crackers (savoury alternative)Pretzels / crackers (savoury alternative) Malt loaf, fruit bread, fig rolls.Malt loaf, fruit bread, fig rolls. *50% Fruit juice / 50% water / pinch salt.*50% Fruit juice / 50% water / pinch salt. Jelly sweets / jelly cubes Jelly sweets / jelly cubes Meal replacement drinks.Meal replacement drinks. ALL accompanied with a drink of water!ALL accompanied with a drink of water!

(except *)(except *)