Deakin Communicating Science 2016

EES 200/101

Hydration Techniques during exercise

In my previous blogs I have written to you about pre and post exercise routines, now Im going to take you right through the benefits of effective hydration whilst undertaking exercise. Effective hydration is an important aspect of our daily lives along with participation in physical activity upon any level. Intensity and duration of physical activity are the key components that determine the level of hydration required. Many athletes will have a specific routine when it comes to participation at a highly competitive level where as if the physical activity is only completed as a hobby a much more relaxed approach such as drink water in moderation may be taken.

What techniques should be used when exercising?

Generally if the exercise exceeds 1 hour a continuous source of water needs to be combined with a sports drink. There are 3 distinct types of sports drinks that should be combined to suit various techniques.

Isotonic- Meaning the same amount of carbohydrates and electrolytes as the human body. This method should be used  moderately for high intensity team sports requiring a sustained and repeated exercise bout. This method is also effective when in preparation for high intensity exercise. Example: Powerade

Hypotonic- Meaning less carbohydrates and electrolytes than the human body. This method should be used when completing recreational exercise to ensure the body remains hydrated as it can be absorbed at a quicker rate than water. Example: Vitamin water

Hypertonic- Meaning more carbohydrates and electrolytes than the human body. This method should be used at break from high intensity exercise or post exercise in order to replace any fluid lost by the body during exercise.  Example: Gatorade

What are the benefits of effective hydration during exercise ?

Staying hydrated is essential in order to maintain blood, keep consistent body temperature  and allow the body to maintain muscular contraction. The benefits of monitoring and maintaining efficient hydration are a sustained physical performance and a prevention of muscular fatigue which can lead to injury and post exercise soreness. In my specific routine I would utilise only water and Isotonic drinks leading up to and during exercise, leave hypotonic drinks for post exercise. Following this simple routine I would weigh myself prior to my football game and again afterwards to monitor any weight loss. Post game for any weight (kg) lost during exercise I would replace accordingly with the amount of water within the first hour afterwards, before that I would drink a hypertonic sports drink to help speed up the process. If Im losing more than +1kg of weight during exercise I will seek to use a lower concentration of hypertonic sports drink during exercise to make up for lost fluid. What routine do you use? Is it of similarity to mine?



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4 comments on “Hydration Techniques during exercise

  1. samnang2016
    May 8, 2016

    Thanks for an interesting read. I’m an occasional gym goer and usually have water compared to a sports drink. I’ve read about some drinks containing ‘sucrose’ which can have negative affects to your health as it can make you gain weight. I’m not very sure about that statement I’ve made but it’s something that I’ve heard and the reasoning why I’ve steered away from sports drink.
    Then again as you mentioned, you should have sports drinks, during or post exercise, which does make sense because you would need to replenish electrolytes and carbohydrates from extensive workouts. So in a way it would balance out due to exercise.
    Thanks again.


  2. lkostov
    May 8, 2016

    I have heard the benefits of using sports drinks to replenish the body of nutrients after exercising, but did not realise that certain sport drinks are needed with the corresponding type of exercise. There is a lot of importance placed on staying hydrated before, during and after exercise to allow the athlete to maintain a high level of performance. Caffeine is another method used by athletes particularly in endurance sports to increase the level of performance. When sporting drinks are consumed the carbohydrates are broken down to glucose and utilised by the muscles in the body as a source of fuel. However the consumption of caffeine promotes fat as the source of fuel rather than glucose, this then delays the depletion of glucose in the body and the level of exercise can be sustained for longer periods of time. However the use of caffeine as a stimulant is quite controversial in may sports, with many studies presenting conflicting results with the performance of athletes after consuming caffeine



  3. bryce1234567
    May 8, 2016

    Hi, your blog is on a very interesting topic and is a great choice . The information you provided about matching certain sports drinks/fluids with different activity types sparked my interest .I looked into this further and found out that most sports drinks you would find in a supermarket called isotonic sports drinks eg. Gatorade or powerade , have an equal amount of solutes (salt and sugar) as your blood ( ,8/5/2016). this makes them quicker to absorb into your system and replenish vital electrolytes such as sodium and potassium .Another method available to replenish your bodies nutrients is hypertonic sports energy gels which in conjunction with water can help to replenish glucose because it has high levels of glucose..Sports gels are a great source of energy for marathon runners who regularly “hit the wall ” at which point they deplete their Glycogen (glucose) stores and their body resorts to fat ,if they don’t replenish their glycogen stores with sports gels.


  4. pasindi
    May 8, 2016

    This is an interesting post as i wrote mine about exercise and its’ health benefits. I rarely used to gym/ workout. But recently I started an exercise program and it naturally helped me increase my water intake. I didn’t rely on sports drinks. I just stuck to drinking water.

    Not staying hydrated during and after workouts can lead to dehydration. As you mentioned we lose a lot of electrolytes in the sweat produced during exercise and its very important that we somehow return them back to the body.
    I found this website on ways to stay hydrated during you workouts.

    I think you post was well written, good job!


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This entry was posted on May 8, 2016 by in Burwood - Friday 10am, Uncategorized and tagged , , , , .

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