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When to Include electrolytes and carbs During Exercise
The objective during exercise hydration is to prevent excessive dehydration, defined as more than a 2% reduction in body weight due to water loss, and to maintain electrolyte balance (Sawka et al., 2007). While strategies for fluid replacement vary depending on individual needs, athletes are advised to aim for a consumption range of 3 to 8 ounces (90 to 240 ml) of a carbohydrate–electrolyte beverage with a concentration of 6% to 8% every 10 to 20 minutes during exercise sessions lasting longer than 60 to 90 minutes. This regimen aids in maintaining hydration levels and enhances performance over extended periods of exertion (Sawka et al., 2007; Jeukendrup, Jentjens, and Moseley, 2005).
It is widely recognized that carbohydrate ingestion during exercise helps sustain blood glucose levels and mitigates fatigue.
The typical composition of a sports drink includes:
Sodium: 20 to 50 mEq per liter (460-1,150 mg)
Potassium: 2 to 5 mEq per liter (78-195 mg)
Carbohydrate Concentration: Approximately 6% to 8%
Studies have shown that fluid retention is notably higher in the carbohydrate–protein beverage group compared to the carbohydrate-only group. Both the carbohydrate–protein and carbohydrate-only options outperformed water in terms of rehydration. Researchers concluded that fluid retention following consumption of a carbohydrate–protein beverage was 15% greater than that after consuming a carbohydrate-only beverage and 40% greater than that after consuming water (Seifert, Harmon, and DeClercq, 2006).
Post-exercise hydration
Following exercise, the objective is to fully restore any fluid and electrolyte deficits incurred during the workout session (Sawka et al., 2007). Athletes are advised to consume 150% of the weight lost during exercise to achieve normal hydration levels within 6 hours post-exercise (Maughan and Shirreffs, 2008). Thus, in practical terms, it is recommended to ingest 20 to 24 ounces (600 to 720 ml) of fluids for each pound of body weight lost during training. While water alone is effective for rehydration, athletes should consider opting for a sports drink or consume water alongside foods containing electrolytes like sodium and chloride to replenish electrolyte losses (Dunford, 2006).
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Disclaimer: The information provided in this post is intended for general educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. It is important to consult with a qualified healthcare provider before making any changes to your diet, exercise regimen, or hydration practices, especially if you have underlying health conditions, complications, or known medical diagnoses. The recommendations provided here are general in nature and may not be suitable for everyone. Individual hydration needs can vary based on factors such as age, gender, level of physical activity, and overall health status. Therefore, this information should not be construed as medical advice, and any reliance on the information provided in this post is at your own risk."
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