Experts In Focus - Ade Samuel - Registered Nutritionist

Posted 07 July 2009

How can I ensure that I stay well hydrated whilst exercising during our hot summer (at last!) and which fluids should I consume?

Firstly, make sure that you drink sufficient fluids before, during and after exercising by consuming adequate water (at least) before you exercise. As 50-60% of our body mass is water, this is essential. Do not exercise when you are dehydrated, as this may impair your performance and may lead to injury.

The amount and type of fluid that you consume will vary according to the intensity and duration of your chosen exercise. As a guide, aim to drink at least 2L of water daily and more when the temperature rises and the intensity and duration of your exercise increases.

You could start by sipping some fluid periodically before training and throughout. Try to develop a regular drinking routine that works for you and refine it until it becomes second nature. For example, you could try to consume about 500-600ml of fluid about 2 hours before you exercise; 150-300ml about 10-15 minutes before you start to exercise and about 150-200ml every 15-20mins. Post exercise, rehydrate fully. Check the colour of your urine when you go to the loo. Typically, the lighter the colour, the more hydrated you are!

Additionally, if you plan to exercise for more than one hour you may wish to consider an sports drink either home made or one of the many commercially available brands. These drinks replace fluid as well as minerals such as sodium and potassium which are lost in sweat. They also provide an important source of glucose (carbohydrate) which gives you further energy to perform at your best. Generally, there are three main types of sports drinks: hypotonic, isotonic and hypertonic. They vary in their carbohydrate content. Hypotonic drinks contain about 3g of carbohydrate per 100ml and may be useful for activities that last less than one hour. They replace lost fluid and provide energy. Isotonic drinks contain about 5-8g of carbohydrate per 100ml and are useful when training for more than one hour. Hypertonic drinks usually contain more than 10g of carbohydrate per 100ml and are used when replacing lost energy such as after an endurance event.

In summary, stay well hydrated at all times especially as the temperature rises and the duration and the intensity of your workout increases. Also, choose your fluid replacement wisely depending on the nature of your activity. Keep active and stay healthy!

Ade Samuel

health@goldanddelicious.com

Ade Samuel is a friendly qualified nutritionist and Nutrition Society member who graduated from the University of Surrey in 1998 with a BSc Honors degree in nutrition. He is also listed on the Voluntary Register of UK Nutritionists (UKVRN) which is administered by the Nutrition Society (www.nutritionsociety.org). He gives and has provided one-to-one nutrition consultations and group talks on nutrition, healthy eating, weight loss, exercise-nutrition and food sensitivities. He has written a conference report for the British Nutrition Foundation and gave a 'live' cooking demonstration of low-GI recipes at the Diabetes UK conference in Glasgow in 2008. Ade is also a self-taught chef who has worked in professional kitchens and at prestigious events such as Royal Ascot & the FA Cup Final. In addition, he is passionate about healthy food and nutrition and about helping others to live a healthy lifestyle. Currently, Ade can be found at Movers and Shapers in Winchester every Saturday from 9am-1pm. www.moversandshapers.net