Here's a quick guide to the different types of sports drinkEnergy drinks with electrolytes: the most common, all-round energy drinks. Electrolytes (sodium and potassium) replace the salts lost in sweat and help to reduce cramping, among other things
. To avoid cramps during your race, test your fuelling plan during a training run.During any endurance exercise, follow these guidelines for fluid and energy replacement:Drink 150-400ml of fluid for every 15-20 minutes of running.Consume 30-60g
Lucozade Sport£10.80 for 12 bottles Carbs per 500ml: 32g“Contains all the major nutrients you need,” says coach Chris Husbands. “Better for longer events – half-marathon and above. Raspberry is actually nicer than standard orange
in the 30-60 minutes before training to ensure that youre properly hydrated before you start. Once youre running, sip 150-200ml every 15 minutes. If youre still thirsty afterwards, or failed to drink during the session, another 400-800ml may be required
. It contains plenty of nutrients but it can also be high in sugar so it’s best to drink juice with a meal to prevent the sugar from damaging your teeth. Also, read the label to ensure that you are buying 100 per cent fruit juice and that there isn’t any added
early in the race. Continue to regularly drink small amounts. Most athletes can tolerate 200-300ml every 15-20 mins but this will vary with the intensity of the exercise. You are more likely to drink them if the drinks are cool, palatable and easily
of your urine. University of Connecticut researchers found that urine colour correlated very accurately with hydration status. Pale yellow urine indicates you're within one per cent of optimal hydration. Try to drink one litre of water for every 1,000kcal
climes (or in hot working conditions in the UK) are still provided with salt tablets.For most runners, however, a sports drink should be adequate. Id suggest 200ml of an isotonic drink just prior to running and 200ml every 15-20 minutes during your run
and that there is an optimal window for ensuring maximum glycogen replenishment. FerrousFerretA. Here are some top tips: 1. Carbohydrate - about 1.2g per kg of body weight (i.e. roughly 70g) 2. Protein - about 10-20g is enough (so that ratio is not far off)Good options
medicine groups, which have generally advised endurance athletes to drink 600ml to 1,200ml per hour. This is more or less where things stood before the NEJM publication last spring. A trio of triggersAfter the NEJM article appeared on 14 April, I waited a
