Timing Your Hydration Drink approximately 500ml of water two to three hours before you begin. Sources of Fuel Many athletes opt for maltodextrin or sucrose-based drinks because they are rapidly absorbed and less likely to cause gastrointestinal distress than fructose-heavy alternatives.
How Nutrients Move Through Your Body During Exercise
Similarly, coffee or tea can be useful for performance due to caffeine, but they should not replace water, as they have a mild diuretic effect. Sweat contains sodium, potassium, and magnesium, and losing these electrolytes can lead to fatigue and cramping.
Be mindful of concentration; a drink that is too hypertonic will slow down hydration and digestion, counteracting the benefits you seek. During exercise, aim for 150 to 300ml every 15 to 20 minutes, adjusting for sweat rate.
How Nutrients Move Through Your Body During Exercise
Natural Alternatives and Caution Some individuals prefer natural options like coconut water, which offers potassium and a light flavor profile. However, it is generally low in sodium and carbohydrates compared to dedicated sports drinks, so it may not be sufficient for longer efforts.
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