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Hydration

Dehydration poses one of the most common nutritional problems occurring in sport and it is one of the most important factors when determining performance. On most occasions, fluid intake during exercise will be unable to totally replace sweat losses, it is critical for the athlete to start the session well hydrated. Special attention is required to ensure full restoration of fluid balance after previous exercise sessions. Drinking water is better than drinking nothing, but carbohydrate/electrolyte drinks are more effective as they are absorbed into the bloodstream at a faster rate thus leading to faster hydration. Also as we sweat we also lose electrolytes along with water and sports drinks can help replace fluid as well as electrolytes. Some guidelines to optimize hydration are listed below:

• Ensure that fluid losses are recovered each day by monitoring for changes in body mass after training sessions
• Make sure that you are well hydrated in the lead up to an event that is likely to cause sweat loss
• Drink with the pre event meal, allowing sufficient time for toilet stops, to get rid of excess fluid before the start of the event
• Ensure fluid is taken on board during the event whenever possible
• Try and use a sports drink that will provide carbohydrate and electrolytes to help replace losses in sweat. Aim for 30-60g carbohydrate per hour of exercise
• Use a fluid intake plan that has been practiced in training

To arrange a free Sports Nutrition presentation for your club or society and to find out how engaging the service of a dietitian can help your performance please contact info@peaknutrition.ie or call 0868252648.