Here is the second blog the Department of Clinical Nutrition have provided in a series designed to help all our participants prepare for this year's mini marathon. We hope you enjoy the series, which also includes blogs from Physiotherapist Julie Jordan.
Fluids – Hydration is the key to success!
By Orla Haughey and Suzanne Seery, Clinical Nutritionists, St James’s Hospital
Exercise is thirsty work! Whenever you exercise you lose fluid, not only through sweating but also as water vapour in the air that you breathe out. In warmer weather, fluid losses are increased. When you are dehydrated your muscles don’t work as well, exercise feels tougher, you feel tired quicker and you cannot train at your best.
When and how much to drink before starting exercise?
The best strategy is to keep hydrated throughout the day rather than load up with fluid just before your training session.
What type of fluids should I drink?
Water is a good choice if exercising for an hour or less. For longer or higher intensity exercise sessions, drinks containing carbohydrate and some sodium are good (e.g. isotonic sports drink). An Isotonic drink has the same number of dissolved particles (osmolarity) e.g. electrolytes and carbohydrates, as are found in our blood plasma. Isotonic drinks help replace energy stores and salt losses from sweat and aid hydration.
Before and during exercise:
For a cheaper alternative to commercial isotonic sports drinks, why not try this homemade version.
200mls of Fruit cordial
800mls of water
Pinch of salt
St. James’s Hospital Foundation
St. James’s Hospital
Telephone 01 428 4086