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!