TRAINING TIP

 Dehydration

Sweating is the way in which the body maintains its core temperature at 37 degrees centigrade. This results in the loss of body fluid and electrolytes (minerals such as chloride, calcium, magnesium, sodium and potassium) and if unchecked will lead to dehydration and eventually circulatory collapse and heat stroke.

Sports Drinks

Isotonic - quickly replaces fluids lost by sweating and supplies a boost of carbohydrate. This drink is the choice for most athletes - middle and long distance running or team sports. Glucose is the body's preferred source of energy therefore it may be appropriate to consume Isotonic drinks where the carbohydrate source is glucose in a concentration of 6% to 8% - e.g. Powerade, or Gatorade

Hypotonic - quickly replaces fluids lost by sweating. Suitable for athletes who need fluid without the boost of carbohydrate e.g. jockeys and gymnasts.

Hypertonic - used to supplement daily carbohydrate intake normally after exercise to top up muscle glycogen stores. In ultra distance events, high levels of energy are required and Hypertonic drinks can be taken during exercise to meet the energy demands. If used during exercise Hypertonic drinks need to be used in conjunction with Isotonic drinks to replace fluids.

Want to make your own?

Isotonic - 200ml of concentrated orange juice, 1 litre of water and a pinch of salt (1g). Mix all the ingredients together and keep chilled

Hypotonic - 100ml of concentrated orange juice, 1 litre of water and a pinch of salt (1g). Mix all the ingredients together and keep chilled.

Hypertonic - 400ml of concentrated orange juice , 1 litre of water and a pinch of salt (1g). Mix all the ingredients together and keep chilled.