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"Water is the most neglected nutrient in

your diet, but one of the most vitol."

Julia Child


The body is about 70% water. A loss of L-5% of body weight through

sweating (up to a.5kg in hot humid conditions) can impair performance.

It is important that you develop a drinking routine that works for you.


What to drink?

General: Around 400-500m1 of water with each meal (could change for

milk in the evenings)

Training: When training for longer than 60 minutes at high intensity it is

useful to have sports drinks (e.g. Lucozade Sport) as they prevent the

onset of fatigue as well as dehydration.

- Competitions: Hydrate with water and or sports drinks at regular intervals

Post-swim; lmmediately drink enough fluids to replace sweat losses during

exercise. This can be a recovery drink, milkshake, smoothie or sports


Avoid caffeine as this may prevent rehydration.

Avoid fizzy drinks because of the mixture of carbonation and sugar can

cause stomach discomfort.


Types of sport drinks

There are three main types of sports drinks available, all of which contain various levels of fluid, electrolytes andcarbohydrate.



Isotonic drinks contains similar concentrations of salt and sugar as in the human body

  • Quickly replaces fluids lost through sweating and supplies a boost of carbohydrate.

  • The preferred choice for most athletes, including middle and long-distance running or those involved in team sports.



Hypertonic drinks contain a higher concentration of salt and sugar than the human body.

  • Quickly replaces fluids lost by sweating.

  • Suitable for athletes who require fluid without a carbohydrate boost, e.g. gymnasts.



Hypotonic drinks contain a lower concentration of salt and sugar than the human body.

  • Normally consumed post-workout to supplement daily carbohydrate intake and top-up muscle glycogen stores.

  • Can be taken during ultra distance events to meet the high energy demands, but must be used in conjunction with Isotonic drinks to replace lost fluids.


Most sports drinks are moderately isotonic, containing between 4 and 5 heaped teaspoons of sugar per five ounce (13 and 19 grams per 250ml) serving.

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