Download Hydration - Amway of Australia

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FACTS
Water is the most essential component of the human body as it plays an important role in the function of our body’s cells.
Some of these important functions include transportation of nutrients, removal of waste, regulation of the body temperature
through sweating, maintenance of blood circulation and lubrication of joints.1 Did you know the muscles that play an important
role in physical performance are made up of three quarters of water? Therefore it is essential to maintain optimal levels of
hydration during exercise to help you perform at your best and minimise the chances of dehydration, which can significantly
affect performance even when at marginal levels.2
Dehydration is the loss of fluids and electrolytes as a result of sweating. It occurs when the body loses more fluids than it
takes in. Commonly, dehydration is said to be a loss of fluid equal to 2% or greater of your body mass.3 It is known to reduce
your ability to rehydrate your body and increases your risk of abdominal distress which includes symptoms such as gastric
cramping, nausea and even vomiting. To reduce your risk of dehydration during and after exercise it is therefore important
to properly hydrate your body with a blend of electrolytes and carbohydrates. Although water is essential for hydration,
consuming a drink with a blend of carbohydrates and electrolytes during exercise is recommended as it helps to enhance
performance by keeping you well hydrated.2
Carbohydrate in sports drinks provides the muscles with a source of energy (stored as glycogen) for exercise, especially
during prolonged continuous or high intensity exercise. Unfortunately the body can only store a limited amount of
carbohydrates within the body. If these stores are depleted beyond a critical point, it then impacts exercise performance by
reducing performance output. This is because the body’s energy levels are not sufficient, reducing the intensity output for the
remainder of the session.3
Electrolytes such as sodium, potassium, calcium and magnesium are also essential in sports drink. Sodium helps to
increase fluid absorption and retention which is essential during exercise, as it helps to replace the large amount of salt that
is excreted as sweat during exercise. The addition of potassium helps to balance the electrolyte levels and prevent muscle
cramps. Calcium helps to assists with the contractions of muscles functions during exercise, with magnesium helping to relax
the muscles after contractions.3
An Isotonic formula is a great example of a hydration drink which has an optimal balance of electrolytes and carbohydrate.
Being isotonic means that when consumed it helps to balance out the concentration of fluid found in and outside of the
cells of your body meaning the fluid does not dilute and instead will move at ease into the bloodstream, helping your body to
hydrate and store energy faster.4
Overall it can be seen that hydration is essential to any form of physical activity performed. Without it your body will struggle
to perform at its best and complete the activity required. To ensure you get the most out of your physical activity why not try
an isotonic formula. If you’re looking for an isotonic hydration formula XS® Sport Nutrition has you covered.
References
1. ACSM 2011, ‘Selecting and Effectively Using Hydration For Fitness’, viewed 16th March 2016, https://www.acsm.org/docs/brochures/
selecting-and-effectively-using-hydration-for-fitness.pdf
2. Candice Health 2016, ‘ Fluids & Hydration In Sport Training Notes’, Sports Nutrition and The Sporting Diet, Page 29
3. Sports Dieticians Australia 2009, ‘Fact Sheet Fluids In Sport’, viewed 16th March 2016, https://www.sportsdietitians.com.au/wpcontent/uploads/2015/04/Fluids-in-sport.pdf
4. The Complete Guide To Sports Nutrition 2010, ‘ Chapter 7 - Hydration’, Page 92-94