Electrolyte drinks and sports drinks are very beneficial for performance nutrition.
Sports drinks can be divided in to 3 groups;
Hypertonic - The concentration of fluids, sugars and salt is higher than blood (Osmolarity of > 300 mOsmol kg) This is great for high intensity activity as it delivers calories quickly, but this type is not as ideal for hydration.
Hypotonic - The concentration of fluids, sugars and salt is lower than blood. (Osmolarity of < 275-300 mOsmol Kg). This is absorbed quickly into the blood stream and is great for hydration.
Isotonic - The concentration of fluids sugars and salt is equal to blood. (Osmolarity of 275-300mOsmol kg). This delivers energy quickly and is ideal for hydration also.
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What's in a sports drink?
A sports drink is typically made up of Carbohydrates, Electrolytes, Flavouring and in some cases they add in some vitamins and minerals too.
Sports drinks are great to use before and after intense exercise.
Pre workout - for energy to get through your session
Post workout - to replenish electrolytes lost, top up glycogen stores and kick start the recovery process.
Why Electrolytes?
Electrolytes are substances that break into ions when dissolved in fluids. Electrolytes provide different biological functions within our body. Particularly Sodium and Potassium, which regulate the amount of body water, protein and carbohydrate synthesis. Some other electrolytes include Calcium, Phosphate, Magnesium and Chloride.
It is common knowledge that we lose electrolytes through sweat, BUT you can also lose electrolytes through:
Tears / Crying
Vomiting
Diarrhea etc..
So, when would we typically recommend utilising electrolytes...?
If clients have been trying to hydrate with water and/or sports drinks and still feel dehydrated, if they have recently been un-well or if they are struggling to keep their hydration levels up (we would recommend this, along with some strategies for hydration)
Some signs of dehydration include:
Constant thirst
Dark Yellow Urine
Not urinating for long periods of time
Headaches
In water sport (like swimming, water polo etc) it can be difficult for athletes to realise just how much they are sweating, as they cannot feel it in the water. This is where utilising a sports drink / electrolyte blend can be beneficial to ensure they are staying well hydrated (and bonus with the added carbohydrates for energy!)
Mild dehydration as little as 2% has been shown to have a major decrease in performance (up to 30% decrease)! To work out your appropriate hydration needs, we can utilsise something called a "sweat rate test".
Staying hydrated does not just happen on the day of competition. The weeks leading up to competition matter just as much as comp day.
Ensure you are staying well hydrated to keep your performance at its peak!!
Ways you can increase your water intake and stay on top of hydration.
Add to your water to make it more palatable so you want to drink it (Cordials, Teas, Hydralytes, Berries, water flavours, sugar free cordial options etc)
Add foods in to your diet that have a high water content (Jelly, Watermelon, Cucumbers, oranges, Milk)
Set reminders on your phone, use a drink bottle with the mls displayed and aim for a target by a certain time each day. Much like you have a step goal on your smart watch, create a water goal.
A food first approach to Electrolytes.
Whilst electrolytes are found in sports drinks and blends, they are also found in our foods! Take a look below of some food first approaches to electrolytes
If you would like to check your hydration needs or work out hydration strategies that are perfect for you and your goals. Shoot us a message.
Julia Higgs
Accredited Sports Nutritionist (Dip) and Gym Owner.
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