"Water is the most neglected nutrient in
your diet, but one of the most vitol."
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.