BEFORE Exercise:

Beginning practice or competition with an adequate hydration level is as important as maintaining hydration during exercise. When an athlete begins to exercise in dehydrated states, many physiological mechanisms are compromised such as increased heart rate and increased perceived effort. To ensure proper pre-exercise hydration, the athlete should consume approximately 500 to 600 mL (17 to 20 fl oz) of water or hydration drink 2 to 3 hours before exercise (Casa et al., 2000).

Examples: 

  • Electrolytes + No Calories from Roctane Electrolyte Capsules contain 140mg of Sodium + 9mg of Magnesium, 125mg of Chloride, Vitamin D, Vitamin B6 & Ginger
  • Electrolytes + Very Low Calories from GU Hydration Drink Tabs contain 320mg of Sodium + 10 Calories

DURING Exercise up to 2hrs5

During practice or competition lasting less than 2hrs, fluid replacement should contain energy in the form of calories in addition to electrolytes.  This means drinking 100-150 mL (3 to 5 fl oz) every 10 to 20 minutes (Casa et al., 2000).

Examples:


DURING Exercise beyond 2hrs:

During practice or competition lasting more than 2hrs, fluid replacement should contain energy in the form of calories in addition to electrolytes.  This means drinking 100-150 mL (3 to 5 fl oz) every 10 to 20 minutes (Casa et al., 2000).

Examples:

  • Electrolytes + Calories + Amino Acids + Caffeine from Roctane Energy Drink Mix contains 320mg of Sodium + 250 Calories + 1900mg of Amino Acids (BCAAs, Beta Alanine & Taurine) + Caffeine

AFTER Exercise:

After practice or competition, it is important to replenish any fluid losses, which occurred during exercise by 100-150% within two hours of the exercise (Casa et al., 2000).  Along with electrolytes, this should contain carbohydrates to restore glycogen levels and protein & amino acids to repair muscle damage and restore immune function.

Examples:

  • Electrolytes + Carbohydrates + Protein + Amino Acids from GU Recovery Drink Mix contains 250mg Sodium + 180 Calories + 10g Proteins + Amino Acids (Leucine, Glutamine & Arginine)

References:

  1. Casa DJ, Stearns RL, Lopez RM, Ganio MS, McDermott BP, Walker Yeargin S, Yamamoto LM, Mazerolle SM, Roti MW, Armstrong LE, and Maresh CM. Influence of hydration on physiological function and performance during trail running in the heat. J Athl Train 45: 147-156, 2010.

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