The Seven Secrets of Hydration

 The Seven Secrets of Hydration

If you wish your child to perform at a high level, they need to consume fluids. Water For each 1% of body weight lost due to dehydration, your performance slips by about 2%, and a small 2% loss in weight can force your heart rate and body temperature to spiral upward, making strenuous exercise almost impossible to carry out.So what are the rules for fluid intake? How much do you really need and what should your drink be like? To make it easy for you, we have listed the seven rules of fluid intake during exercise below. If you follow these rules, you will keep your body water intact during exercise and perform at a much higher level.

Rule 1:
The rate of passage of water from your stomach into your small intestine depends on how much fluid is actually in your stomach. If there is lots of water there, fluid flow from stomach to intestine is like a springtime flood; if there is little water, the movement resembles a lightly dripping tap. Therefore, to increase stomach intestinal flow (and overall absorption of water) you need to deposit a fair amount of liquid in your stomach just before you begin your exercise. In fact, 10 to 12 ounces of fluid is a good start. This will feel uncomfortable at first, so practice funneling this amount of water into your tank several times before actual competition.

Rule 2:
To sustain a rapid movement of fluid into your small intestine during your exertions, take three to four sips of beverage every 10-15 minutes possible.

Rule 3:
If you are going to be exercising for less than 60 minutes, do not worry about including carbohydrate in your drink; plain water is fine. For more prolonged efforts, however, you will want the carbohydrate.

Rule 4:
Years of research have suggested that the correct concentration of carbohydrate in your drink is about 5 to 7%. Most commercial sports drinks fall within this range, and you can make your own 6% drink by mixing five tablespoons of table sugar with each liter of water that you use. A bit of sodium boosts absorption; one third teaspoon of salt per liter of water is about right. Although 5 to 7% carbohydrate solutions seem to work best for most individuals, there is evidence that some endurance athletes can fare better with higher concentrations. In research carried out at Liverpool John Moores University, cyclists who ingested a 15% maltodextrin solution improved their endurance by 30% compared to individuals who used a 5% glucose drink. The 15% drink also drained from the stomach as quickly as the 5% one, though many other studies have linked such concentrated drinks with a slowdown in water movement.

Rule 5:
A 6% ‘simple sugar’ drink will empty from your stomach at about the same rate as a fancy, 6% ‘glucose polymer’ beverage, so do not fall for the idea that the latter can boost water absorption or enhance your performance more than the former, and do not pay more for the glucose-polymer concoction.

Rule 6:
Contrary to what you have heard, cold drinks are not absorbed into your body more quickly than warm ones. However, cold drinks are often more palatable than warm ones during exercise, so if coldness helps the  drink large quantities of fluid while you exert yourself, then keep your drinks cool.

Rule 7:
Sipping water during exercise does NOT increase your risk of digestive system problems. In actuality, most gut disorders that arise during exercise are caused by dehydration, not from taking in fluid. Dehydration induces nausea and discomfort by reducing blood flow to the digestive system, so by all means keep drinking! TrackMomDr.Lorraine Johnson

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