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.
