In addition to energy requirements, hydration is a major nutritional factor influencing performance and endurance.
Reports suggest that dehydration in excess of 2% of body weight can decrease the capacity for work by about 20%. It is suggested that you consume 1mL/cal (average 2-3L/day).
Daily water intake is provided from the food and drink we consume and also from the many metabolic reactions that produce water as a waste product within the body.
The demand for water intake is greatly increased during exercise, particularly on hot days as a result of sweating, which is the body’s way of regulating internal temperature, through evaporation and cooling.
Formulated sports drinks provide additional nutrients, such as carbohydrate and electrolyte content to assist hydration.
Carbohydrates represent an additional energy source, providing a boost to performance by either topping up or sparing existing glycogen stores.
At the right concentration (6-8%), carbohydrates also promote the uptake of water into cells. By replacing the electrolytes lost in sweat, sports drinks containing the five important electrolytes (sodium, potassium, magnesium, calcium and chloride) help to promote fluid balance and optimal hydration.