DRINK BEFORE EXERCISE
DRINK BEFORE EXERCISE
The British Dietetic Association states that water makes up, on average, 55% of an adult’s body weight6 and plays many different roles in the body including removing waste products in urine, acting as a lubricant.
The amount of fluid we need depends on many things including the weather, how much physical activity we do and our age. It’s recommended we drink around 6-8 glasses of fluid per day, roughly 2,000ml for men and 1,600ml for women6. If the weather is hot or we are exercising, we need to drink more7.
In a 2011 paper, it suggests that before exercise, athletes often fail to hydrate effectively8 and begin exercise in a hypohydrated state (i.e. dehydrated), which refers to the state of being in a negative water balance. As little as a 2-3% body mass deficit is enough to adversely affect physical and mental performance during exercise, especially when the exercise is undertaken in hot conditions. Research from 2019, suggests that athletes may achieve a hydrated state prior to exercise by consuming a fluid volume equivalent to 5–10 ml per kilo of body mass in the 2 to 4 hours before exercise9. A person weighing 70kg, for example, should drink between 350-700ml.
STAY HYDRATED When you sweat you lose fluids and key electrolytes, such as Sodium, Potassium, Magnesium, Chloride and Calcium. It’s therefore important to replace both fluids and electrolytes if you want to avoid the effects of dehydration. It has been said that on average, sweat rates are estimated to be between 0.3–2.4L/hour during exercise9.
A 2016 paper highlighted that when dehydrated, your total blood volume decreases, thereby causing a reduced blood flow to your skin and muscles. Collectively, these responses result in higher body temperatures, reduced sweat rates, increased muscle glycogen use, increased perception of effort and higher heart rates.9
Given the negative effects of dehydration, it is therefore crucial that you begin your training session already in a hydrated state.
REHYDRATE WITH ELECTROLYTES Sodium is one of the electrolytes that is lost in our sweat during exercise. HYDRO+ provides 1576mg of electrolytes (Potassium, Chloride, Calcium, Magnesium and Sodium) per 4.1g serving to support effective rehydration.
A LOOK INSIDE THE STICK
120mg Calcium to maintain normal bones10
56mg Magnesium contributes to normal muscle function11 and electrolyte balance
350mg Sodium and 750mg Chloride per 4.1g daily serving
300mg Potassium to support normal muscle function12
DAILY ELECTROLYTE REQUIREMENTS The daily requirements for these minerals vary on gender, age, and in some cases, fitness activity level/duration. The National Health Service (NHS) has set standards for each of these13.
For both males and females, it is recommended to keep Sodium intake to below 2,400mg. Potassium recommendation for males and females are 3,500mg per day. Potassium is rich in many foods and will not need additional supplementing. Magnesium intake for males should be 300mg per day, and females should intake 270mg per day. Calcium is essential and is found in many food items. The suggested intake is 700mg per day for both males and females.
THE OPTIMAL NUMBER OF ELECTROLYTES FOR EXERCISE HYDRO+ has been scientifically formulated to meet the optimal dosage of electrolytes to support your sporting performance.
Fluid intake during exercise should be set to prevent a fluid loss higher than 2% body weight. The amount of sodium required to be consumed during exercise depends on a range of factors including the type of sport practiced, the duration and intensity of the session, and the individual sweat rate and sweat sodium concentration14.
The consumption of more concentrated sodium drinks during exercise is not likely required for most sports, except for certain ultra-endurance events where sodium losses reach substantially higher values14.
ESSENTIAL VITAMINS Each sachet is packed with three essential vitamins to help you reach your daily nutrients with every sip. HYDRO+ has 80mg of added Vitamin C to support energy-yielding3 and the functioning of your immune system4. It also contains 0.42mg of Vitamin B6 & 0.75μg per serving of Vitamin B12 which helps the reduction of fatigue