Sports hydration

Written by MARABOND on August 21, 2011

Why do I need to drink water?

 

  • The body is 72% of water, the brain is 70% and the muscles are 70%.
  • Even mild hydration can cause hunger, fatigue, headache, short-term memory loss and slow concentration.

 

When to drink water?

 

  • Start your day with water, and then between meals. Avoid drinking during meals as it may dilute the acids and enzymes and slow digestion.
  • Drink continuously during exercise (usually up to 60 minutes)
  • If you are exercising more than 60 minutes, consider a sports drink, or even better an electrolyte sport solution, such as Endura, to replenish the minerals lost during perspiration (potassium, calcium, sodium, magnesium). Lack of these minerals may cause cramping, increase recovery time, dizziness and faintness. If you are a athlete consider talking to a nutritionist to get a “practitioner only” sports formula.

 

How can I prepare for a big event ?

  • Ensure you are well hydrated 2 days before the event.
  • Drink 250 ml of water every 15-20 minutes, 2-4 hours before the event
  • Practise drinking during training for the big day !!!
  • Consider a carbohydrate loading if the event is long.
  • Maximise absorption by taking sports drinks or sport electrolyte solution in small sips during the event.

 

Alternatives?

If you get tired of drinking water:

  • Add pieces of fruit for a taste and leaving in a jug of water in your fridge, such as pieces of apple, watermelon, orange
  • Add chlorophyll drops to change the taste of water
  • Try herbal juices such as green, fennel, lemon grass, yummy!!
  • Remember that good vegetables and fruits also have heaps of water !!!

 

Avoid or reduce caffeine, alcohol, sugary drinks and they dehydrate and reduce your performance in sports.

 

Posted in: Tips, Uncategorized

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