Updated: Dec 6, 2020
Why Stay Hydrated?
1. SWEATING is the body's natural response to curb excess heat produced by the muscles working hard. However, we won't be able to cool ourselves down and literally "sweat it out" unless we are hydrated.
2. IMPAIRED ENDURANCE PERFORMANCE- Sweating reduces blood volume which means that the heart works harder to pump blood throughout your body. In other words your heart rate increases leading to the perception that you are over-exerting yourself. Ultimately the loss of about 2% body weight via sweat may impair further endurance performance.
Water Vs. Electrolytes
Water is great for lower intensity activities such as light walking, cycling, or swimming. Electrolytes are nutrients such as calcium, magnesium, potassium, sodium, chloride which all have various regulating functions in the body. Electrolytes along with water are lost during HIGH INTENSITY activities.
1. Water: Best for lower intensity exercise < 1 hour
2. Sports drink with <6% carbs: Best for high intensity exercise >1 hour
Sports drink with 8-9% carbs: The rate of absorption is slower and the nutrients hang around too long which may cause an upset stomach
Sports drink with >10% carbs: May cause excess fluid loss and gut distress
The Homemade Sports Drink
No artificial flavouring
No artificial colouring or dyes
No refined sugars
The SCIENCE behind the ingredients:
Coconut water contains calcium, magnesium, sodium, potassium
Himalayan salt has plenty of sodium chloride, potassium, magnesium, and calcium
Limes both have vitamin C, carbs and hello they taste GREAT!
Honey because well YUM and it replenishes glucose which is being used as fuel during that HIGH INTENSITY workout!
The recipe below contains 6% carbs which is the best ratio as it is absorbed similar to water!
760ml (3 cups & 3 tbsp) water
240ml (1 cup) coconut water
1/8 tsp of himalayan salt
3-4 fresh squeezed limes
2 tbsp honey
** I usually stir the honey into hot water before mixing it with the other ingredients, then add ice and let it cool in the fridge
James, L. J., Funnell, M. P., James, R. M., & Mears, S. A. (2019). Does hypohydration really impair endurance performance? Methodological considerations for interpreting hydration research. Sports Medicine, 1-12.
O'Reilly, J., & Wong, S. H. (2013). Effect of a carbohydrate drink on soccer skill performance following a sport-specific training program. Journal of exercise science & fitness, 11(2), 95-101.
Please note this blog post is not personalized medical advice. It is for informational purposes only. If you wish to seek medical advice, please consult a primary care physician.