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Water vs Sports Drinks

Water vs Sports Drinks. Which is more effective for sports performance?. Some Key Facts. Water causes bloating, suppresses thirst, stimulates water loss through urine output, and affects the body’s level of sodium. Sports drinks give the body essential electrolytes lost through sweating.

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Water vs Sports Drinks

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  1. Water vs Sports Drinks Which is more effective for sports performance?

  2. Some Key Facts • Water causes bloating, suppresses thirst, stimulates water loss through urine output, and affects the body’s level of sodium. • Sports drinks give the body essential electrolytes lost through sweating. • Sports drinks contain carbohydrates essential for energy production (and taste). • Isotonic sports drinks generally contain around 6-8% carbohydrate (drinks with a higher % of carbs can slow the rate at which fluid is absorbed into the body). • For exercise under 1 hour carbohydrates are not too important (very important for endurance events).

  3. Preparation before an event • Ensure you do not become dehydrated by drinking around 500ml of fluid 2-3 hours before an event, and then 250ml 15min before. • Eat a high carbohydrate snack 2-4 hours before an event. • ‘Gatorade prime’ drinks also contain electrolytes to stimulate thirst (as athlete’s struggle to take on enough fluid). • At this stage protein consumption is not important.

  4. During an Event • For exercise lasting over 1 hour the consumption of carbohydrates (replenish energy levels) and electrolytes (replenish sodium lost through sweat) is essential to maintain high performance levels. • Sports drinks are therefore much more effective than water. • You should drink regular sips ‘as often as possible.’ Thirst is a poor indicator of dehydration. • Taking on carbohydrates with a range of glycaemic index levels (the rate at which carbohydrates are broken down and converted to glucose is thought to be the most effective way of maintaining energy levels and avoiding peaks and troughs. • Gatorade’s ‘perform’ drink contains 6% carbohydrates which it claims is proven to be the optimal amount for energy replenishment and fluid absorption.

  5. After an Event (recovery) • Avoiding dehydration is often impossible as exercise represses thirst, drinking opportunities may be limited, drinking can cause feelings of sickness and performers generally underestimate dehydration levels. • Triathletes have been shown to lose 3.7% bodyweight during a 12hour event. • Rehydration is therefore essential. • It is also essential to replenish electrolyte and energy levels (with a high carb snack or drink). US Tennis recommends a high carb snack within 30mins of exercise completion. • ‘Gatorade Recover’ contain protein, vital for muscle recovery. • US Tennis recommend a high carb and lean protein meal within 2 hours of exercise (avoid high fat food as this contributes to dehydration).

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