an isotonic drink immediately after exercise. Is this enough, or do I need additional replenishment, and could the loss of salt affect my performance?A Combining very high temperatures with strenuous exercise obviously means a great deal of sweating, resulting
hydration strategy. Other factors that affect sweat loss include the type of activity and the intensity of exercise.It's not possible to prescribe a fluid- replacement plan to meet everyone's needs but an easy way to estimate your needs is by weighing
and meat; ready-made sauces and condiments Extra salt is needed if you sweat a lot or exercise in hot, humid conditions Excessive sweating during exercise may cause a marked sodium loss, but as salt is present in most foods, supplements aren't necessary
on to the water within our body. Every day we lose fluid by sweating, breathing and urinating. It's the sweating in particular that runners need to pay attention to because as soon as you start to run, you start to dehydrate. About 75 per cent of the energy you
on hydration in the UK, agrees with Valtin. You hear this advice from magazines, but where is it actually coming from? Not the Department of Health. Tim Lawson, director of Science In Sport, a sports nutrition company, believes that the eight glasses rule
UAN: Article type:++add book link at top++ -->This is adapted from the book, Eat Smart, Play Hard, by RW USA Nutrition Editor Liz Applegate. You must have an adequate amount of iron in your blood to get oxygen to your muscles. If you dont get
carbohydrate reserves to fuel your movement. During and after very short runs in cool conditions you need not take an energy drink. Drinking water after training should be enough to restore the fluids lost through sweat, while food eaten in the 24 hours
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
and to replace fluid you've lost trhough sweat. The guidelines are: 1g of carbohydate per kg of body weight as soon as possible after exercise, plus 10-20 g of protein. As for fluid, drink according to the amount of weight you've lost. Monitor your urine colour
of heart-healthy monounsaturated fats. “Enjoy this right after a run, when you can benefit from the extra sodium found in the packaged ingredients to replace what you lose in sweat,” says sports dietitian and marathoner Rebecca Scritchfield.Make it!Place a
