Fluid Facts

1.) The average person excretes approx 1000-1500ml of urine when resting, accounting for well over half of our fluid loss a day. Other losses include approx 500-650ml/day known as ‘insensible losses’ through sweating, breathing, and approx 100ml/day lost in our faeces.

2.) High protein, low carb diets increase your total fluid loss through the osmotic effect in the digestive tract (attraction of fluid to protein/protein powders) and due to an excess build up of ammonia (waste product of protein breakdown).

3.) Inadequate fluid intake could result in dehydration, a rise in blood pressure, kidney strain and reduced cognitive function.

4.) One of the main consequences of training is perspiration (sweating) and energy store depletion. Therefore achieving the ideal internal ratio between electrolyte and water is integral.

5.) During intense physical activity, you can quite feasibly lose 1 litre of fluid an hour, and depending on exercise intensity and ambient air temperature, this value can increase to more than 3 litres!

6.) The most convenient, efficient, and cost- effective way to replenish homeostatic balance (constant internal environment) is to prepare an isotonic drink using a pre-mix powder or tablet such as Science in Sport GO Electrolyte Sports Fuel or High 5 Isotonic Drink Powder.

7.) An isotonic drink is any beverage that contains fluid, electrolyte (Sodium, Potassium, Calcium, Magnesium, Bicarbonate, Chloride, Phosphate and Sulphate) and 4-8% carbohydrate (4-8g/100ml fluid).

8.) Sodium promotes your body’s absorption of water via a process known as osmosis (movement of water from an area of low solute i.e. sodium concentration, to an area of high). This osmotic shift speeds up the absorption rate of fluid, promoting thirst and further encouraging hydration!

9.) Sip approx 150ml fluid every 5-15 mins during exercise....if you are thirsty, you’re probably already dehydrated!

10.) Exercise performance is seriously impaired if as little as 2% or more of your body weight is lost via sweat. A loss of 4% could lead to heat stroke, exhaustion and even death!

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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