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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