Correct hydration is important not just for normal physique features but in addition for optimum efficiency throughout train. Whereas consuming sufficient water needs to be your first precedence, there are occasions when our our bodies want added sugars and electrolytes to take care of vitality ranges and hydration standing throughout train.
How Dehydration Impacts Your Exercise
If you train, your coronary heart price begins to extend and causes you to sweat. Sweating is important because it’s the physique’s pure cooling mechanism. Whereas sweat is primarily made up of water, it additionally accommodates massive quantities of electrolytes in addition to sodium, and chloride.
Electrolytes not solely play a big function within the muscle contraction course of, however additionally they regulate fluid ranges in your physique and assist keep hydration. Being dehydrated as little as 2% can impair your efficiency, which is why it’s essential to replenish electrolytes when you train.
Water vs. Sports activities Drinks
Water is the popular gas for hydration if you’re having a relaxation day or doing a light-weight exercise. You probably have a really lively day, have interaction in sports activities, or train for greater than 60 minutes, your physique will want the electrolytes from a sports activities drink to replenish the liquid misplaced by means of sweat.
Sports activities drinks are a handy and environment friendly strategy to hydrate and eat key vitamins throughout intense train. A carbohydrate-electrolyte drink will increase athletic efficiency by elevating blood sugar and sustaining excessive charges of carbohydrate oxidation, finally stopping fatigue, and lowering perceived exertion.
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What to Search for in a Sports activities Drink
Not all sports activities drinks are the identical. Right here’s what to search for in an 8-ounce fluid sports activities drink:
- 8–16 grams of sugars (from glucose and sucrose, in a 3–6% carbohydrate answer)
- 80–160 milligrams of sodium
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