SPORTS DRINKS

(What they should do...Apart from taste nice)

Encourage rapid fluid absorption and rehydration: if fast hydration is the goal, isotonic drinks are the best option because they contain sugar and electrolytes (sodium) in the same proportions as bodily fluids and can actually be absorbed faster than water. Look for drinks with carbohydrates of less than eight per cent and, although the moderate exerciser doesn’t necessarily need to replace electrolytes, sodium helps the body absorb fluid and aids taste.

Supply energy to your working muscles:  carbohydrates are an easy- to –use source of energy which requires less oxygen to burn than protein or fat, but too many carbohydrates will hinder hydration. The nutritional goal is to load up on complex carbohydrates – such as starches found in rice, pasta, potatoes and bread – while cutting back on simple carbohydrates such as sucrose.

Encourage you to drink more: Not only should a drink taste good to encourage you to drink more , but sodium also helps the body to maintain and absorb fluids which are lost when you sweat. Sodium helps to flavor beverages and encourage the thirst mechanism; optimal levels are from 0.4 to 1.1 g/liter. Non- carbonated beverages are preferred because it is hard to drink fizzy liquids quickly and you are likely to wind up drinking less. Carbonated sodas can also cause stomach-bloating or lead to nausea.

When to Drink?

The trick to stay hydrated is to drink before, during and after exercise. Start with half- a- liter to a liter a couple of hours before and during exercises. Top it up with between another half- a- liter or liter per hour afterwards; it may be awkward at first, but your body will get used to it. The goal is to replace the fluids lost through sweat, so weigh yourself before you begin and then again afterward. Weigh yourself before and after exercising to determine how much fluid you need to replace – for every kilogram lost, aim to drink about 1.5 liters of fluid.