Hydration

What to drink during exercise

Water = First Drink of Choice

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·      For < 60 minutes of low to moderate intensity exercise

·      Not a source of electrolytes

·      Heavy sweaters may need additional sodium from an electrolyte supplement  (see below)

 

Electrolyte Supplements

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·      Contain sodium, chloride, potassium and other minerals (amounts vary)

·      For moderate to hard intensity exercise, 30 minutes to multi-day

·      Good choice for heavy &/or salty sweaters

·      Good for warm/hot environments

·      For exercise > 60 minutes of moderate to hard intensity, use in conjunction with fuel from food 

 

Sports Drinks

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·      Contain carbohydrate (5-7g/100ml) and electrolytes (amounts vary)

·      Good for > 60 minutes of moderate to high intensity exercise

·      Provides fuel 

·      Good for warm/hot environments

·      Heavy sweaters may need additional sodium from an electrolyte supplement or salty food   

 

For an individualised approach to your hydration plan, come and see us for some expert advice.

Xterra Hydration Advice

Xterra Hydration Advice

Hydration needs are highly individualised due to variations in sweat rates between people, and even for the same person exercising in different conditions. Sweat rate is influenced by a number of factors including:

  • Body size – larger body sizes tend to sweat more

  • Fitness level – fitter athletes generally start to sweat earlier

  • Genetics – some people naturally sweat more than others

  • Temperature – hot and humid conditions increase sweat rates

  • Wind – air flow over the skin improves body cooling and reduces sweat rates

  • Exercise intensity – as intensity increases, so does sweat rate