Calculating your hydration needs

28 June, 2013 | Written by Recuperat-ion Recuperat-ion
Sweating is the way in which the body maintains its core temperature at 37 degrees centigrade. This results in the loss of body fluid and electrolytes (minerals such as chloride, calcium, magnesium, sodium and potassium) A dehydration of 2% body weight lost leads in an Impaired Performance. A 10% body weight lost results in a circulatory collapse and head stroke.

There are 2 main factors that affect the speed at which fluid from a drink
gets into the body:

  1. the speed at which it is emptied from the stomach: The higher the carbohydrate levels in a drink the slower the rate of stomach emptying. 
  2. the rate at which it is absorbed through the walls of the small
    intestine: Electrolytes, especially sodium and potassium, in a drink will reduce urine output, enable the fluid to empty quickly from the stomach, promote absorption from the intestine and encourage fluid retention.



What’s wrong with water?

Water causes bloating which will suppress thirst and therefore drinking and contains no carbohydrate or electrolytes. An hypotonic drink like Recuperat-ion Hydrasport will provide all the fluids, electrolytes and carbohydrates that the body lose by sweating

Calculating personal fluid needs

During an endurance event, you should drink just enough to be
sure you lose no more than 2% of pre-race weight. This can be achieved in the
following way: 


  1. Record your naked body weight immediately before and after a number of
    training sessions, along with details of distance/duration, clothing and weather
  2. Add the amount of fluid taken during the session to the amount of weight
    lost – 1 kilogram (kg) is roughly equivalent to 1 litre of fluid (1lb approx.
    0.5 litre)
  3. After a few weeks you should begin to see some patterns emerging and can
    calculate your sweat rate per hour
  4. Once you know what your sweat losses are likely to be in any given set of
    environmental conditions, you can plan your drinking strategy for any particular

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