How to stay hydrated and increase physical performance?
Hydration is the key to optimal physical activity. Our bodies work constantly to maintain an internal fluids balance. Effectively managing water loss is crucial for sustaining the body’s health and physical performance. In this blog we explore hydration and sports drinks. How can we stay hydrated and enhance performance?
What is water balance?
When engaging in physical activity, body temperature rises due to increased muscle activity. In response, the body produces sweat to cool down. This process helps regulate body temperature as water and mineral salts evaporate from the skin.
Indeed, water loss during physical activity is a desirable natural process. Its rate varies based on factors such as the intensity and duration of the activity, environmental conditions, and individual differences. On average, an hour of moderate physical activity can cause a person to lose around 0.5 to 1 litre of water (1, 2). Maintaining the water balance in the body is essential to avoid dehydration and optimize overall physical performance.
How to maintain a healthy water balance and prevent dehydration?
Dehydration can impact performance of any exercise longer than 15s (3) by affecting endurance, strength, cognitive function, and delaying recovery. Therefore, maintaining a healthy water balance is crucial. Sport drinks are a great choice to solve this issue as they provide plenty of water and supply the electrolytes needed to maintain the body water balance (4).
The role of electrolytes
Electrolytes are essential minerals that play a crucial role in maintaining proper hydration and overall bodily function. When we sweat during physical activity or in hot environments, we lose electrolytes along with water. These electrolytes include sodium, potassium, chloride, calcium, and magnesium. Electrolytes help regulate the balance of fluids within the body. Sodium, for example, helps the body retain water, while potassium works to balance sodium levels and regulate fluid distribution within cells (5).
Sports drinks with electrolytes
Depending on their electrolyte concentration, sport drinks can be classified as isotonic, hypertonic, and hypotonic. Each of them serves different purposes. The choice of which type of drink to use depends on individual needs and the type and duration of physical activity.
Hypotonic drinks contain a lower concentration of sugars and electrolytes that the one the body has. Hypotonic drinks are ideal for quick hydration for low duration sports (6).
Isotonic drinks have a concentration of sugars and electrolytes that tries to mimic the body’s concentration and are typically used for electrolytes and water replenishment. They are ideal for endurance events longer than 40 minutes (7).
Lastly, hypertonic drinks contain a higher concentration of electrolytes and sugars than the body does (8). This high dose of electrolytes and sugar is particular useful for long duration sports and is ideal for glycogen stores and fluids replenishment (9).
How to improve your standard sports drink beyond electrolytes?
Several beneficial ingredients can be added to a sports drink to enhance its functionality and provide additional benefits to athletes and individuals engaging in physical activity. Here are some examples:
Carbohydrates: Carbohydrates are a primary source of energy for muscles during exercise. Fast absorbed ones like glucose, fructose and maltodextrin are a perfect fit for a sports drink to provide a readily available fuel source (10). On the other hand, adding slow digestible carbohydrates such as isomaltulose or arabinoxylans is also a good strategy to sustain endurance and performance during prolonged activity.
Polyphenols: polyphenols from sources like citrus extracts and Aronia berries can help improve performance by increasing focus, force and endurance.
Caffeine: Caffeine is a stimulant that can enhance mental alertness, focus, and endurance performance. Including caffeine in a sports drink can provide an extra boost of energy and improve exercise performance, particularly during intense workouts or endurance activities.
Vitamins and Minerals: Adding vitamins and minerals such as vitamin C, vitamin E, B-vitamins, and zinc can support overall health, immune function, and recovery from exercise-induced oxidative stress.
Amino Acids: Branched-chain amino acids (BCAAs) such as leucine, isoleucine, and valine may aid in muscle recovery, reduce muscle soreness, and support muscle protein synthesis. Other amino acids like glutamine may help maintain immune function and gut health during intense training.
Adaptogens: Adaptogenic herbs like rhodiola, ginseng, or ashwagandha may help improve resilience to stress, enhance endurance, and support recovery from intense exercise.
Conclusion
Preventing dehydration is crucial for physical performance and subsequent recovery. Choosing the right sports drink with the best quality ingredients according to individual needs is the best strategy to keep hydrated and boost performance.
