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Hydration 101

Electrolytes stimulate thirst, enhance fluid absorption, and help retain fluid. Including them in sports drinks means you drink more and stay better hydrated.

• Develop a strategy in advance to help prevent dehydration. This could be a simple list of when and how much to drink before, during and after the events.
• A scientifically formulated sports drink, like Gatorade, is useful to include in the plan. Water can switch off thirst receptors before you’re fully rehydrated. The sodium or 'salt' contained in a good sports drink will stimulate thirst receptors in the body to ensure you take in an adequate volume of fluid, as well as enhancing fluid absorption and retention.
• The first priority is to begin the session well hydrated. Drinking a sports drink the night and morning before training and competing should help ensure you are adequately hydrated.
• During training or an event, use a watch with a 'countdown' function to encourage drinking at regular intervals. For most endurance athletes, in most exercise situations, a fluid intake between 150-250ml every 15-20 minutes (600-1200 ml/hr) will ensure they match fluid losses.
• Practice drinking on the run leg of the triathlon during training.
• Drink enough to minimise weight loss during training and competition to keep well hydrated. Weight loss of more than a kilogram indicates significant dehydration and the need to drink more during exercise. Weight gain indicates over-drinking and the need to cut back on drinking in future sessions.
• Check the sports drink you are selecting has the right level of carbohydrates to provide fuel for working muscles. Avoid drinks high in fructose and opt for a formulation that contains 6-8% carbohydrate, like Gatorade. A carbohydrate concentration of above 8% may delay stomach emptying and slow fluid absorption, thus increasing the risk for dehydration and gastrointestinal upset during exercise.
• When you have completed the race, it is very important to rehydrate. Replace 1.5 times the amount of fluids you lost during the race. For example, if you lost 1 kilogram, this is equal to 1 litre of fluid. Therefore, replace 1.5 litres of fluid to ensure full hydration

Further resources: Resource Centre at www.coachesedge.com.au and Sports Dietitians Australia at www.sportsdietitians.com
Fluids Fact Sheet - http://www.sportsdietitians.com.au/asset/1/upload/f01-fluids1.pdf