Water sports

Sports drinks are electrolyte replacement beverages needed by athletes to replace water,salts and energy during exercise.

Sports drinks are electrolyte replacement beverages needed by athletes to replace water,salts and energy during exercise. While for exercise that lasts for less than one hour,plain water is enough to replace fluid losses,it is not the case for high-intensity endurance exercise like long-distance cycling,running and heavy weight training etc.
It is extremely important to replenish fluid losses during exercise to prevent dehydration. Even small losses of body fluid can cause headaches,lack of concentration,decreased reaction time,lethargy,and can hinder sporting performance. Fluid losses of just 2-3 per cent of fluid can lower performance by almost 20 per cent.

Sweat rates vary among athletes and requirements must be computed individually. Thirst is not a good indicator of fluid needs. The best way to assess hypo-hydration is to weigh the athlete before and after exercise. One kg of body weight lost equals loss of one litre of water. Suitable fluid replacement is absolutely necessary. Approximately 150-200 ml / every 15- 20 minutes must be consumed to avoid dehydration. Cool liquids are better absorbed and must be sipped,not gulped.

Sweat is made of water along with three minerals known as electrolytes sodium,chloride and potassium. Electrolytes have many functions in the body including maintaining water balance,helping your muscles (including your heart) contract and relax and helping transmit nerve impulses. The sodium also helps your body absorb and retain water and triggers your thirst mechanism to make you drink more. Sports drinks are designed to meet these losses as they contain sodium chloride (10-25 mmol of sodium/litre) and potassium chloride. The inclusion of sodium and flavouring in sports drinks has been shown to improve fluid intake,making it easier for athletes to achieve fluid intake goals.

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Most athletes also face difficulty in meeting the bodys demand for carbohydrates during their training and competition. Many studies show that consumption of carbohydrates for prolonged exercises more than 1-1.5 hours,enhances endurance and performance. This is even true for stop-and-go activities such as basketball,tennis,soccer or hockey. Performance benefits may occur due to sparing of muscle glycogen stores,prevention of low blood glucose levels (hypoglycemia) or positive effects on the brain. Although optimal rate of carbohydrate ingestion is not known,a level of 30-60 gms / hour is recommended. Also,carbohydrate intake should begin early during exercise rather than later when the body is using up stored carbohydrate. In fact,waiting too long may negatively affect performance.
Sports drinksnourish the body during exercise and provide fuel for muscle and brain.
The concentration of carbohydrates in commercially available sports drinks should be 6 – 8 per cent. Excessively sweet drinks do not allow rapid absorption of fluid. A 750 ml sports drink provides 50 grams of carbohydrate.

In the absence of commercial sports drinks,diluted fruit juices or simple nimboo paani (lemon water) with salt and sugar are good options. Caffeine containing drinks are best avoided as they have a diuretic effect and increase the risk of dehydration eventually. Milk-based beverages are better avoided.
Research shows sports drinks can delay feelings of fatigue by replenishing body stores and improve recovery,when consumed during activities exceeding 60 minutes in length,better than water.