Hydration is as important as rest in any exercise or sports routine, get it right and your performance may increase get it wrong and you will suffer. Hydration for individuals varies dependant on exercise or sports requirements. Some simple guidelines for hydration
2-3 hours before exercise try and consume 2-3 cups of water, there after whilst training and at the start of your routine drink 6-12oz of fluid every 15minutes.
Upon completion of training 2 cups of fluid should be drunk for every pound of bodyweight lost owing to sweating.
Carbohydrates drinks are a good source of energy for the body and these drinks and water along with conditioning will dictate ones performance. Carbohydrates in sports drinks provide three services 1.energy source for working muscles, 2. Maintains blood glucose at optimum levels, 3. Increases rate of water absorption from the small intestine aiding better plasma volume.
Sports drinks in today’s society are vast and varied all claiming to be better than their competition, however all should have some basics such as it should contain at least 4% but not more than 8% carbohydrate by volume, and most drinks do not leave the stomach all at once, however some take longer to absorb than others.
What does it all mean, well as a source of energy most drinks keep the bodies instant fuel topped up (Glycogen) we all have glycogen stores which normally last between 1.5-2 hours of intense or strenuous exercise/work.
One way of ensuring your glycogen stores are at optimum level is to carbo load, this is a great favourite of endurance athletes such as triathletes, the punishing exercise, competition and intensity means they require their glycogen stores to be fully prepared for the strains of their sport.
The best way to carbo load, is to understand that you do not have to decrease or restrict your carbohydrate intake, and ensure that your training intensity is constant.
Brian Fernie is a BTF Coach and Master Trainer and founder and Director of T.O.D Coaching Scotland’s Premier Personal Training Company.
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