Blood has an osmolality of 280 to 330mOsm/kg. In blood plasma, the particles will contain sodium, proteins and glucose. These particles will comprise carbohydrate, electrolytes, sweeteners, and preservatives in a drink. The osmolality of a fluid is a measure of the number of particles in a solution. Various levels of fluid, electrolytes and carbohydrate. There are three types of sports drink, all of which contain Given set of environmental conditions, you can plan your drinking strategy for Once you know what your sweat losses are likely to be in any.After a few weeks, you should begin to see some patternsĮmerging and can calculate your sweat rate per hour.Of weight loss - 1 kilogram (kg) is roughly equivalent to 1 litre of Add the amount of fluid taken during the session to the amount.Record your naked bodyweight immediately before and after many training sessions, along with details of distance/duration, clothing.You lose no more than 2% of the pre-race weight. water causes bloating which will suppress thirst and thereforeĭuring an endurance event, you should drink just enough to be sure.Intestine and encourage fluid retention (Unknown 1993). The fluid to empty quickly from the stomach, promote absorption from the Electrolytes,Įspecially sodium and potassium, in a drink will reduce urine output, enable Isotonic drinks with a carbohydrate level of between 6 andĨ% are emptied from the stomach at a rate similar to water. The higher the carbohydrate levels in a drink, the slower the rate the rate at which it is absorbed through the walls of the small.the rate at which it is emptied from the stomach.Two main factors affect the speed at which fluid from a drink gets Many athletes cannot consume the food before or during exercise,Īnd therefore, a formulated drink that will provide carbohydrate is required. Prevent blood glucose levels falling too low and help maintain the body's Glucose from the liver stores and lactate.Ĭonsuming carbohydrate before, during and after exercise will help Glycogen stores after exercise will generally require 24-48 hours for completeĭuring exercise, there is an increased uptake of blood glucoseīy the muscles and to prevent blood glucose levels falling, the liver produces If this is sustained for 2 hours or more, a largeįraction of the total body carbohydrate stores will be exhausted and if notĬhecked will result in reduced performance. 60kg female athlete - Liver glycogen 70g and muscleĭuring hard exercise, carbohydrate can be depleted at a rate.70kg male athlete - Liver glycogen 90g and muscle.Stores of carbohydrate in a typical athlete are: It requires less oxygen to be burnt than either Protein or fat. Glucose in the liver and muscles and is the most efficient energy source as This composition will vary from person to person (Hamilton 2005). The electrolyte composition of sweat is variable but comprisesĪ litre of sweat typically contains 0.02g Calcium, a total of 0.05g Magnesium, 1.15g Sodium, a 0.23g potassium, and a 1.48g Chloride. they help maintain the acid-base balance required for.they control the osmosis of water between body.The effect of fluid loss on the body is as follows (Rehrer 1994) : % body weight lost as sweatĮlectrolytes serve three general functions in the body: If unchecked, it will lead to dehydration and eventually circulatory collapse and heat stroke. This results in the loss of body fluid and electrolytes (minerals such as chloride, calcium, magnesium, Sodium and Potassium). Sweating is how the body maintains its core temperature at 37 degrees centigrade. Two factors that will limit prolonged exercise. Depletion of the body's carbohydrate stores and dehydration are