Sugar elevates insulin in the bloodstream. Exercise makes insulin dump glucose into the muscles for fuel. The body responds by stopping its production of glucose in the liver. This triggers low blood sugar (hypoglycaemia). As a result, the athlete's performance will suffer. The body is forced into premature exhaustion. Dizziness, nausea, and headache occur. To avoid this, do not drink or eat something sugary within two hours before heavy exercise. Fruit juices or sports drinks taken after heavy exercise are better than water for rehydration.

Sports drinks are very effective in reducing dehydration. Drink them during or after hard work or long exercise sessions, not before. Sports drinks rehydrate the body faster and more thoroughly than water alone. Thirst is prolonged by the minerals in sports drinks. This keeps people drinking until fully rehydrated. For a 20 to 30 minute exercise, water works well to avoid dehydration. Take a cup of water half an hour before exercise and at least a cup immediately after exercise.

Electrolytes can be found in most sports drinks. The main ones are sodium, potassium, and chloride. Most people can replenish the electrolytes lost during exercise with their normal diet. For example, the same amount of sodium that is in one glass of a sports drink is in a glass of milk.

Performance is enhanced and endurance is prolonged by drinking sports drinks. Drink 100 - 200 mLs every 15 to 20 minutes during exercise sessions that are longer than 30 minutes.

Find a sports drink that can be quickly absorbed. A sports drink with 5 to 7 percent glucose is best for a hard workout. Anything higher than this, or sugar drinks with fructose (fruit juices), take a long time to be absorbed. They draw a lot of water. This causes cramping, gas, and diarrhoea. Fruit juice is 10 percent or more glucose and fructose. Reduce this amount by simply diluting it with water.

Article #7560

Copyright (c) 2002 McKesson. All Rights Reserved.