Sport Drink Why and How to Stay Hydrate

1.0 INTRODUCTION

        The human body is composed of up to 70 per cent water. Therefore, as an athlete, staying hydrated is of great importance in order to maximize your performance. Water is involved in so many processes in the body that being just only two per cent dehydrated can start to hinder the body's ability to perform.

        Being only slightly dehydrated can slow the activity of enzymes in the body, including ones responsible for the production of energy. This can even lead to a lower metabolism and reduce your ability to exercise efficiently. Every cell in our body needs water to function. The body uses water to maintain temperature, remove waste from the body, and even to help lubricate joints.

        Sport drink is beverage whose stated purpose is to help athletes replace water, electrolytes, and energy after training or competition. Athletes actively training and competing lose water and electrolytes by sweating, and expending energy. Sodium in drinks might help to avoid hyponatraemia which is low sodium in the body, but only after sustaining athletic activity for more than four hours.

        A sports drink containing sodium may be appropriate for recovery from intense and prolonged training or competition. A stated purpose of sports drinks, which provide many calories of energy from sugars, is to improve performance and endurance.

2.0 TIPS TO STAY HYDRATE

        Hydration is key to some of the main processes in the body. Stomach health, skin health, kidney and urinary health, and cholesterol regulation are all affected by hydration or the lack thereof. You lose water every day through breathing, sweating, and waste removal, so the need to replace the water lost through bodily functions is quite important. There have a few tips to stay healthy by keep our body hydrates.

1. Keep a bottle of water on the desk, so you remember to drink water throughout the day and refill it often.
2. If you don’t like the taste of plain water, try adding a slice of lemon or lime to your drink.
3. Make sure to drink water before, during, and after working out.
4. Try to eat two to three servings of fruit and vegetables with every meal. They are loaded with water and are packed with vitamins and minerals needed by the body.
5. If you have trouble remembering to drink water, drink on a schedule. For example, drink water when you wake up, at breakfast, lunch, and dinner and when you go to bed or drink a small glass of water at the beginning of each hour.

3.0 TYPE OF SPORT DRINK

        There are three main types of sport drinks available, all of which contain various level of fluid, electrolytes and carbohydrate.

3.1 HYPOTONIC

        Hypotonic sport drink is one that has less electrolytes and lower balance of carbohydrates than your own body fluids, but higher amount of sugar and potassium. They absorb quickly into the body. Hypotonic drinks are best and most effective when consumed before an event. Example of hypotonic drink is:

1. GATORADE PRIME 1

        Gatorade Prime 1 is a pre-workout on pre-game fuel with 25 grams of carbohydrates In a small four- ounce pouch and it helps kick start actively by making carbohydrate energy rapidly available to muscles.

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