Voluntary drinking before the thirst signals. Initially, one experiences thirst and discomfort when they lose 1% of body fluid. If you feel thirsty, you are already dehydrated. Try to avoid caffeinated and alcoholic beverages, while they do supply water to the body initially, contain diuretics that cause the body to lose water. Cold beverages are more palatable during and after exercise, and this greater palatability will increase fluid consumption by athletes. Drinking cold beverages (8-12°C) causes a slight transient cooling of the upper digestive tract.
Sports drink consists with minerals, Sports drinks are intended to replenish electrolytes, sugar, water, and other nutrients, and are usually isotonic (containing the same proportions as found in the human body). Non-athletes who use sports drinks should also be aware that sports drinks for athletes typically contain high levels of carbohydrates which will result in weight gain if consumed without a corresponding increase in exercise activity.
Try to avoid concentrated juice, sweetened drinks, chocolate milk and soda. These sugared beverages will lower the rehydration rate. The choice of drink will depend on whether you need a drink to replace fluid losses or to provide more energy / carbohydrate or both. Either plain water or sports drink which contain 4 to 8% carbohydrate are suitable.
Fluid intake before exercise (Prehydrating)
Drink approximately 600ml of fluids up to two hours before an endurance exercise session. Drink 200ml of fluids 15 minutes before exercise.
Fluid intake during exercise
During intense and prolonged exercise sessions, or exercising in a hot/humid environment, drink 150-350ml. every 15 to 20 minutes. (Depending on individual sweating rate, exercise duration) Splash some water onto the skin surface can help to reduce the sweat evaporation during exercise. Plain water is useful in non-endurance events of low intensity, where carbohydrate replacement is not the priority. Since it is much faster to be absorbed into the body.
If exercise duration is longer than one hour, consuming sports drinks can sustain fluid-electrolyte balance and exercise performance. Ingestion of approximately 30-60 g of carbohydrate during each hour of exercise will generally be sufficient to maintain high rates of oxidation of blood glucose late in exercise and to delay fatigue.
Fluid intake after exercise
After exercise drink enough fluids to replace quench your thirst plus extra. Use body weight after exercise as a guideline. Drink 480ml of fluids for every pounds lose. Avoid excessive fluid consumption after exercise Over-drinking 1-2L will increase the blood circulation, so as to increase the workload for the cardiovascular system.
The potential danger of excessive fluid consumption which may, in the extreme, result in a low blood sodium concentration or hyponatremia, while the sodium concentration in the plasma falls below 135 mmol/L. Hyponatremia is a rare occurrence, it is a dangerous condition that may arise when athletes drink too much water, diluting the body’s sodium.