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How to stay hydrated in grassroots sports

How to stay hydrated in grassroots sport? London is predicted to be hotter than the Sahara in a 32 Celsius heatwave this week according to weather experts. After the highs of Rio, grassroots sports fans will be keen to book pitches or courts online this week and it’s important to stay hydrated when enjoying sport.

Stay hydrated in grassroots sport

With that in mind MyLocalPitch spoke with Jo at the London Nutritionist about the best way to keep hydrated in grassroots sport…..

Hydration diagram
How hydration aides peformance

Keeping hydrated in grassroots sport is key in the regulation of core body temperature. A high sweat-rate in combination with good hydration improves performance as it keeps the body at an optimum temperature.

Rehydration through drinking offsets sweat losses. Absorption takes time so rehydration should be started as early as possible.

It’s important to remember that not all fluid is absorbed, so twice what is lost should be replaced. Losses of 2% body weight should be replaced with 3-4% weight in fluid, e.g. for every 500g of body weight lost during exercise, 1L of fluid should be taken.

The effective use of sports drinks during exercise can improve performance. They prevent dehydration, aid temperature regulation, and can provide rapid delivery of energy in the form of carbohydrate.

Sports drinks also may contain electrolytes, although electrolyte replacement is not necessary for most athletes, but they can aid H2O absorption.

Three main types of sports drinks:

  1.    Hypotonic drinks offer the quickest rate of rehydration, 5 times the rate of water and are best only if hydration is required without energy.
  2.    Isotonic drinks offer quick hydration at 2-3 times that of water and also supply energy in the form of glucose. They are best used when a combination of fluid and energy are required such as in middle and long distance running, or team sports.
  3.    Hypertonic drinks are primarily for intake during exercise to meet the energy demands and after exercise to top up muscle glycogen stores. They are not good for rehydration, particularly as the high carbohydrate content raises osmolality drawing some plasma water with it.

 


BY - Jo Travers

22 August 2016