Fluids
More than 60% of the human body consists of water. Fluid serves many purposes in the human body, such as regulating the body temperature and acting as a transport medium for vital substances. A loss of fluid can have these effects:
| Loss of fluid | Effects |
| 2- 5% | Reduced performance |
| 5- 10% | Risk of nausea / convulsions |
| > 10% | Life-threatening! |
Many sportspeople underestimate the importance of an adequate intake of fluids, so they misjudge the causes of muscle cramps, loss of strength and fatigue, leading them to draw the wrong conclusions as well.
The body must already become accustomed to an adequate intake of fluids during training. Under extreme conditions, over 2 liters may be lost through perspiration (loss of fluid). As it is virtually impossible to supply this amount during the activity, it is important to drink before, during and after the activity.
But be careful! The motto here is not "the more, the better". A high intake of fluids means high dilution of the blood, which can lead to hyponatremia (insufficient concentration of sodium in the blood). Drinks containing sodium should be taken for this reason!
You can check whether too much fluid has been taken simply by weighing yourself: if you weigh more after training than before, more fluid was supplied than was used, so the blood has been diluted unnecessarily.
Tips on drinking adequate quantities
| • | A valid rule of thumb is: 1-2 liters of fluid per day and approx. 800 ml of fluid per hour in addition during physical activity. | |
| • | For training sessions lasting up to 60 minutes water or a low-energy sport drink such as Carnitin 1000 Mineral Drink will be adequate. | |
| • | For training sessions of up to two hours, an isotonic or hypotonic sport drink such as Isotonic or Competition should be taken (depending on tolerance). | |
| • | For two hours of activity or more, the body needs proteins as well as carbohydrates. Long Energy is especially suitable for this purpose, for instance. | |
| • | Drink 200 ml about every 15 minutes during endurance training and competitions. Pay attention to the climate conditions as well. The fluid requirement increases when the weather is warm and dry! |
- A valid
Ideal sport drinks
Sport drinks are usually isotonic, which means that they contain the same amount of dissolved (osmotically effective) substances as the blood. The fluid and the substances dissolved in it therefore reach the bloodstream quickly. Hypotonic drinks, on the other hand, have a slightly lower concentration than the blood, but in return for this they are tolerated better by the stomach in most cases. Both isotonic and hypotonic drinks generally feature a wide sugar spectrum, resulting in a long-lasting supply of energy (relatively low GI). For these reasons, pay attention to the list of ingredients when choosing your sport drink!
Another key factor is the sodium content of a drink. Sodium accelerates the absorption of carbohydrates into the bloodstream, which in turn causes water to be drawn in (from the intestine into the bloodstream) due to the shift in the concentration of the dissolved substances (such as sodium).
How much to drink?
Difficulties with how much to drink? The Drinking Plan gives you information on how to use Sponser sport drinks.
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