The Official Fluid Blog

Hi Friends!

If you've ever wanted to get Fluid cycling or triathlon gear, now is the time! We have top of the gear available in the beautiful Fluid designs, plus, FREE GIFT CARDS available with every order! Order your custom gear today!

Fluid has partnered with Pactimo clothing for our 2012 line of premium cycling and triathlon clothing. Our online clothing store is open through Pactimo's website from Wednesday May 16th - Wednesday May 30th.  Pactimo has several tiers of clothing. We have chosen their Ascent clothing line, top quality clothing at very competitive pricing.

Available gear includes cycling jersey's (men's & women's), arm warmers, bib shorts (not shown), men's and women's tri-tops & tri-shorts, short-sleeve cycling vests, base layers (not printed) and clear rain jackets (not printed).

Order Instructions

1. Go to the website: www.pactimo.com and click on Custom Apparel and click on TEAM STORE

2. Enter your Team Store Password. Team Store Password for your store is: fluid.

3. If you already have an account set up in this store, login by entering your user name and password. If you do not have an account click on Register as team member.

4. Fill in the required information to create an account. (You are creating your own personal account within the store, so enter a personal password as well) Please note that passwords must be at least 6 characters long and are case sensitive.

5. Begin shopping CAREFULLY selecting the items and appropriate sizes. Please note that  all sales entered and paid for on Pactimo’s Online Team Store are final, and sizes and quantities CANNOT be changed once you have paid for your order.

6. Enter your credit card information to complete your purchase.

Notes: If you have difficulties logging into the site using Explorer, please try switching to Mozilla or an alternate browser. 94% of our customers report Pactimo sizing to be "True to Size of expectations". Sizing is found here: https://shop.pactimo.com/product_images/uploaded_images/pactimo-fitsize-guide.jpg

FREE GIFT CARD BONUSES!

Orders overs $100 qualify for a $25 gift voucher to www.LiveFluid.com.

Orders over $200 qualify for a $50 gift voucher to www.LiveFluid.com.

The pre-order closes Wednesday, May 18, and if you snooze, you lose! So get your gear order in today!

In the meantime, happy training and racing!

Team Fluid

 

For Immediate Release!

Fluid Sports Nutrition (San Luis Obispo, CA) is proud to announce the launch the latest flavor in its lineup of award winning muscle recovery drinks: BACON!

"In our initial surveys of preferred flavors, it was undeniable," says Richard Smith, co-founder and CEO of Fluid. "People wanted flavors they could really look forward to after a tough workout. Flavors like fresh tropical fruit, mixed berries, decadent chocolate, and of course, bacon. This flavor just took us a little longer to dial in, that's all."

The company's nutritional scientists and taste testing staff have been working for nearly 6 years to encapsulate the savory, mouth watering taste of fresh bacon into our recovery drinks. Designed for use immediately after exercise, Fluid Recovery drinks have been known to aid in muscle recovery, improve glycogen replenishment, and reduce muscle soreness, all preparing the individual for the following workout. Now these benefits are available in the incredible flavor variety of fresh bacon. 

For press questions or comments can be sent to info@livefluid.com. 

Cheers,

Team Fluid 

Want to earn up to a $50 gift voucher to the Fluid store? Want to look great while competing in your next triathlon or on your next bike ride?
Then take advantage of the 2012 Spring clothing order from Fluid!

Fluid has partnered with Pactimo clothing for our 2012 line of premium cycling and triathlon clothing. Our online clothing store is open through Pactimo's site until Sunday March  18! Now is your chance to get your hands on some great looking premium gear! Pactimo has several tiers of clothing. We have chosen their Ascent clothing line, top quality  clothing at very competitive pricing.

Available gear includes cycling jersey's (men's & women's), arm warmers, bib shorts (not shown), men's and women's tri-tops & tri-shorts, short-sleeve cycling vests, base layers (not printed) and clear rain jackets (not printed).

Order Instructions

1. Go to the website: www.pactimo.com and click on Custom Apparel and click on TEAM STORE

2. Enter your Team Store Password. Team Store Password for your store is: fluid.

3. If you already have an account set up in this store, Login by entering your user name and password. If you do not have an account click on Register as team member.

4. Fill in the required information to create an account. (You are creating your own personal account within the store, so enter a personal password as well) Please note that passwords must be at least 6 characters long and are case sensitive.

5. Begin shopping CAREFULLY selecting the items and appropriate sizes. Please note that  all sales entered and paid for on Pactimo’s Online Team Store are final, and sizes and quantities CANNOT be changed once you have paid for your order.

6. Enter your credit card information to complete your purchase.

Notes: If you have difficulties logging into the site using Explorer, please try switching to Mozilla or an alternate browser. 94% of our customers report Pactimo sizing to be "True to Size of expectations". Sizing is found here: https://shop.pactimo.com/product_images/uploaded_images/pactimo-fitsize-guide.jpg

BONUS!

Orders overs $100 qualify for a $25 gift voucher to www.LiveFluid.com.

Orders over $200 qualify for a $50 gift voucher to www.LiveFluid.com.

The pre-order closes Sunday, March 18, and if you snooze, you lose! So get your gear order in today!

In the meantime, happy training and racing!

Team Fluid

 

Whey is a big buzzword in the active world. Not just for bodybuilders, whey is a key ingredient of many muscle recovery drinks catering towards all kinds of athletes. But what exactly is whey and why is it so common in these products? What about its relatively unknown counterpart, casein? Is that good too? This article should help answer these questions and others that you may be curious about.

Whey and casein proteins are both derived from mammalian milk. Casein is predominant, constituting about 80% of protein found in milk. Whey makes up the remaining 20% of milk protein. Casein is commonly used to produce cheese, and whey is the natural byproduct of that process.

Protein structure

The difference in the molecular structures of whey and casein proteins accounts for the dissimilarities in how they act within the human body. Whey protein is simple, consisting of only amino acids in a globular structure, and is relatively soluble. Casein, in contrast, lacks a true tertiary structure, taking a form resembling a denatured globular protein. This results in the hydrophobic portions of the amino acid building blocks to be exposed, making the overall protein insoluble in water. Because of this, casein molecules aggregate into colloids when in solution.

Because both whey and casein are derived from the same source, their amino acid profiles are similar. Whey does contain greater amounts of glutamine and leucine, however both proteins have the amino acid content necessary to meet normal dietary needs.

Rate of metabolism

Whey is a fast acting protein with amino acid levels in the blood peaking 20-30 minutes post consumption, and fully metabolized within the hour. Casein is absorbed at a much slower rate, peaking in the blood 3-4 hours after it is consumed, with peak levels much lower than those experienced with whey.

Casein takes much longer to absorb than whey because of its property of coagulating when coming into contact with certain stomach enzymes, in a process very similar to the curdling of milk. This coagulation slows the digestion of all other contents in the stomach, which is the cause of milk making the drinker feeling full.

Protein synthesis

Because casein is slow to digest, it has an anti-catabolic, or muscle breakdown preventing, effect, keeping amino acids available in circulation over time, in order to prevent the breakdown of muscle tissue. Whey’s quick influx of blood amino acids provides muscle tissues with materials necessary to stimulate muscle synthesis and growth, making it an anabolic, or muscle building, agent.

Recommendations

For athletes, whey is an excellent choice to deliver a quick and abundant supply of protein to the muscles, especially post exercise when a strong and immediate influx of protein is necessary to start the recovery process. It would be advisable to avoid sources of protein that include casein, however, as its coagulating effect will slow the absorption of all else consumed, delaying the delivery of protein and other nutrients needed for proper muscle recovery. For those who are looking for a protein supplement during times of inactivity, such as between workouts or before sleep, casein would be the optimal selection in order to slow the catabolic breakdown of muscle and to give the athlete a good, full feeling.

References

Goeff HD & Hill AR. 1993. Chemistry and physics. In Y.H. Hui (ed.), Dairy Science and Technology Handbook Vol. 1: Principles and Properties, 1-82. VCH Publishers, New York.

Mahe S, Roos N, Benamouzig R, Davin L, Luengo C, Gagnon L, Gausserges N, Rautureau J & Tome D. 1996. Gastrojejunal kinetics and the digestion of [15N]beta-lactoglobulin and casein in humans: the influence of the nature ad quantity of the protein. American Journal of Clinical Nutrition, 63: 546-552.

Walstra P & Jenness R. 1984. Dairy Chemistry and Physics. John Wiley and Sons, New York.

Wong NP, Jenness R, Keeney M & Marth EH (eds.). 1988. Fundamentals of Dairy Chemistry, 3^rd edit. Von Nostrand Reinhold, Yew York.

 

After months of research & development, and testing by world class athletes, Fluid is proud to announce the launch of it's latest creation: Fluid Performance. Designed for sustained energy & optimal hydration during exercise, Performance is the perfect partner to our award winning recovery drinks and is unlike anything else in its class.

Fluid Performance Features:

• 24g of high starch, low sugar carbohydrates for immediate energy & sustained performance.
• 200mg Sodium Citrate + medical grade electrolytes in the precise ratios lost in sweat.
• 95% Daily Value Vitamin C for combating free radicals produced during exercise.
• Hand selected, premium fruit flavors for a wonderfully light, refreshing taste.
• Gluten Free + Dairy Free + Vegan Friendly formula & designed to be gentle on the stomach.
• Available in delicious Blueberry Pomegranate, Raspberry Lemonade, & Passion Fruit Tea.
• Made with 100% natural ingredients in the USA - no artificial colors, flavors, or sweeteners.

Performance is available in convenient 8 count single serving boxes or in 30 serving canisters. 

As if this launch wasn't exciting enough, we've decided to kick things up a notch...

For every pre-order placed before November 7, you will be entered into a drawing to win FREE Fluid Performance for a year!!!

Orders are shipping November 7, so reserve yours today and discover the performance you've been missing!

By: Taro Moberly, pursuing BS, Biology, Cal Poly San Luis Obispo, 2012
Fluid Sports Science Research Team

Glutamine supplementation has long been used in medicine to treat those suffering from burns, trauma, and even cancer. In addition, glutamine has been used to increase the rate of wound healing and to quicken the recovery of those who undergo surgical operations. The supplement has been growing in popularity in the bodybuilding world for its ergogenic effects, which may prove beneficial for endurance athletes as well. 

What is it?

Glutamine is the most abundant of 22 standard amino acids in the human body, accounting for up to 60% of the body’s free amino acid supply. Glutamine is synthesized primarily in skeletal muscle, but production also takes place in adipose fat tissue, the lungs, the liver, and the brain.

Glutamine has several roles within the body during normal function. Aside from being a building block for protein synthesis and important in skeletal muscle protein regulation, glutamine acts as a nitrogen donor, transporting nitrogen and nitrogenous wastes between organs. In addition, glutamine serves as a source of fuel for several key parts of both the immune system and the gastrointestinal tract. The brain also utilizes glutamine to create substances associated with neurotransmitters.

The American Dietetic Association lists glutamine as a conditionally essential amino acid. This means the body regularly synthesizes an adequate amount of glutamine for normal function. During times of increased metabolic stress such as during injury, illness, or exercise, the body’s glutamine requirement exceeds production, and provision becomes necessary.

What will glutamine supplementation do to increase my performance?

Because exercise is a form of increased metabolic stress, it causes the depletion of glutamine in the body. The rate of depletion depends on the intensity and length of exercise. Glutamine levels that become too low can have damaging effects on the body. Supplementation can ward off these effects in several ways.

1. Glutamine is an anticatabolic agent, meaning it prevents the breakdown of muscle tissue to be metabolized. Boosts in glutamine levels increases the hydration of muscle cells, a promoter of anabolic processes. When glutamine levels drop during intensive exercise, catabolism takes place and muscle tissues become damaged. This may also be useful in athletes undergoing a calorie deficient diet in order to drop to competition weight, as calorie deficiency triggers catabolic metabolism in the body.

2. Because glutamine fuels the immune system, depletion of glutamine stores can have detrimental effects on the athlete’s health. Supplementation of glutamine keeps the immune system fueled during intensive exercise, preventing ill effects associated with overtraining. In a study in which athletes consumed a glutamine supplement after a marathon race, only 19% experienced illness during the following week, compared to 51% of athletes who did not take such a supplement.

3. Glutamine is an essential for the synthesis of glutathione (GSH), the body’s natural antioxidant. Studies have linked glutamine deprivation to increases in cell sensitivity to neuroblastoma, or cancerous tumors. This is likely due to the body’s inability to produce enough GSH to protect cells from oxidative damage. Glutamine should therefore be replenished sufficiently especially in those who partake in intensive exercise.

4. Glutamine has an anti-inflammatory effect that reduces inflammation in muscle tissues post exercise or injury. This helps reduce swelling and delayed onset muscle soreness after a workout and assists in proper recovery. Because of this benefit, glutamine supplementation is used by medical professionals to help patients recover from surgery, and to treat patients of trauma, burns, and other ailments.

5. Glucose and glycogen synthesis has been linked to glutamine levels in the body. Glutamine acts as a substrate for gluconeogenesis and glycogenesis. Studies have shown a sevenfold increase in glucogenesis after glutamine supplementation, and a twofold increase in muscle glycogen after post-exercise glutamine consumption. It is not known, however, if glutamine is as effective of a substrate as carbohydrate for glucose and glycogen synthesis.

6. There is some evidence that glutamine may reduce glucose and insulin resistance due to a high fat diet, as well as reduce weight gain due to high fat consumption. A study in mice predisposed to obesity and hyperglycemia found that glutamine supplementation reduced body weight as well as hyperglycemia and hyperinsulinemia.

Is glutamine supplementation safe?

Glutamine supplementation has not been found to have any negative or harmful effects in humans, even when used in the long term. Dosages as high as 0.3g per kg body weight (21g glutamine for a 70kg athlete) per day have not shown any evidence of toxicity. That said, those with liver or kidney problems should avoid glutamine supplementation.

Recommendations

Supplementing your diet with even smaller dosages of 2.5 to 5g of glutamine daily can have positive results on your training and performance. By replenishing the glutamine utilized by your body during exercise, you increase your body’s ability to perform during and recover after your workout while maintaining bodily health. As there are no known adverse side effects, glutamine supplementation can be recommended to athletes looking to get the most of their body during exercise.

References

Antonio, J. & Street, C. “Glutamine: A Potentially Useful Supplement for Athletes.” Canadian Journal of Applied Physiology 24.1 (1999): 1-14.

Bowtell, J., Gelly, K., Jackman, M., Patel, A., Simeoni, M. & Rennie, J. “Effect of whole body carbohydrate storage during recovery from exhaustive exercise.” Journal of Applied Physiology 88.6 (1999): 1770-7.

Castell, L. & Newsholme, E. “The effects of oral glutamine supplementation on athletes after prolonged, exhaustive exercise.” Nutrition 13.7 (1997): 738-42.

Haussinger, D., Lang, F. & Gerok, W. “Regulation of cell function by the cellular hydration state.” American Journal of Physiology 267 (1994): 343-55.

Izaki, S., Goto, H. & Yokota, S. “Increased chemosensitivity and elevated reactive oxygen species are mediated by glutathione reduction in glutamine deprived neuroblastoma cells.” Journal of Cancer Research and Clinical Onocology 134.7 (2008): 761-8.

Ziegler, T., Benfell, K., Smith, R., Young, L., Brown, E., Ferrari-Balivierra, E., Lowe, D. & Wilmore, D. “Safety and metabolic effects of L-glutamine administration in humans.” Journal of Parenteral and Enteral Nutrition 14 (1990): 137-46.

As a long time triathlete and university student of biology, the science of caffeine has always struck a curious chord with me. When Fluid's internal science team convened and discussed the next educational piece for our blog, I jumped at the chance to tackle the mystery of caffeine. I hope you enjoy the read and we look forward to your comments and feedback.

All the best,

Taro Moberly
Fluid Scientific Research Team

Caffeine: The World's Drug of Choice

When we think of drugs, many things come to mind. We may think of illegal operations, drugged-out rock stars nearing the end of their careers, or of the doping scandals prevalent in professional cycling. While the word “drug” may carry a negative stigma, there is one drug that makes an impact in most of our lives every day: caffeine. Perhaps the most popular and widely used drug in the world, caffeine is commonly found in coffee, tea, sodas, and energy drinks. Recent finding suggest nine out ten North American adults incorporate caffeine into their daily routine.

How It Works

Caffeine is a stimulant of the body's central nervous system in two ways:

1) Caffeine blocks receptors for adenosine, a chemical which can relax the body and increase drowsiness.

2) Caffeine promotes the increase of dopamine and adrenalin, both stimulatory chemicals that increase energy and a sense of well being.

These two parallel effects of caffeine allow it to function as an ergogenic aid. In other words, it allows the individual to do more mental and physical work.

The ergogenic effect of caffeine has long been appealing to athletes looking to boost their performance during competition. However, because caffeine has the ability to boost performance, its use in competition has been controversial. The World Anti-Doping Agency (WADA) once listed caffeine as a banned substance, however this ban was lifted in 2004 due to the widespread use of caffeine in everyday life.

Performance Benefits

Caffeine's effect in athletes has been well researched.

Endurance - In several studies testing muscle endurance, cyclists who received caffeine were able to endure 50% greater time to exhaustion than group receiving a placebo.

Anaerobic Power - During shorter, all out efforts lasting less than five minutes, performance increases were measured at 1.5-1.7%.

Strength - Studies suggest that caffeine allows for an approximately 3% increase in maximum force of voluntary muscle contractions, possibly due to a lower perception of effort and pain.

Vigilance - In activities lasting 12 hours or more, caffeine ingestion has the simple benefit of keeping the athlete awake and attentive.

Concerns

Several concerns arise in the use of caffeine as an ergogenic aid.

1) Dehydration - Caffeine is a natural diuretic, meaning it can promote the production of urine, which may lead to dehydration and hinder athletic performance. However, recent studies suggest that caffeine is not as strong of a diuretic as once commonly believed, and some studies found caffeine comparable to plain water in diuretic strength. Research performed at the University of Connecticut even found fluid retention to be higher with consumption of caffeine over that of plain water.

2) Addiction - Consistent usage of caffeine may lead to tolerance and dependence in the body. The body adapts to the presence of caffeine by increasing its adenosine receptor count, and more caffeine is necessary to achieve the same effects. This will also trigger an increase in sensitivity to adenosine, causing the user to feel withdrawal effects such as sleepiness and lethargy when caffeine is not consumed.

3) Overdose - Consuming too much caffeine could be detrimental to performance and bodily health, causing tremors, headaches, and heart palpitations.

Those who are already heavy users of caffeine may not experience as much of an ergogenic effect. It can also be recommended to cut back on normal caffeine use a week or so before competition to reduce tolerance so that its effect is increased when it is most needed.

Recommended Usage

Caffeine Content of Selected Products
Product	Caffeine/serving
Generic brewed coffee, 8 oz.	~100 mg
Starbucks® coffee, Grande 16 oz.	320 mg
Red Bull®, 8.3 oz.	80 mg
Coca-Cola®, 12 oz.	54 mg
CLIF® Shot Gel Double Expresso Turbo	100 mg
CLIF® Shot Gel Strawberry w/ Caffeine	40 mg
Hammer® Gel Espresso	50 mg
Hammer® Gel Tropical	25 mg
GU® Roctane Blueberry Pomegranate	35 mg
PowerBar® Gel Double Latte	50 mg
Jelly Belly® Extreme Sport Beans	50 mg
Hammer® Perpetuem Caffe Latte	25 mg

More is not necessarily better in terms of caffeine dosages. About 3-6 mg of caffeine per kg of body weight is the recommended upper limit of caffeine intake (about 200-400 mg for a 160 lb athlete). Ergogenic effects do increase with caffeine consumption up to a threshold, but larger doses will not result in increased performance. Consuming caffeine in excess of these guidelines could also be unsafe.

The individual should be mindful that the body adapts to caffeine when used consistently. Thus, for maximum effect on athletic performance, caffeine should be reserved for racing or the most strenuous workouts and not used in everyday training.

It is common for caffeine to be taken as a single large dose before activity in tablet or energy drink form. (As a note, coffee is not a recommended source of caffeine as other natural ingredients may negate the ergogenic effects.) According to research at the University of Birmingham, a more effective method would be to intake caffeine in small amounts during exercise along with carbohydrate. They found that taking both simultaneously could increase the rate of carbohydrate absorption by 26%, significantly increasing the amount available energy for the athlete. Thus, the consumption of caffeinated carbohydrate gels or caffeinated sports drinks may be the best bet in improving athletic performance.

The Bottom Line

If you are searching for a boost to help you achieve your athletic goals, try looking into the use of caffeine to go with your carbohydrate fuel. Remember to exercise caution when considering caffeine as a performance aid as caffeine can be addictive and its abuse could cause harmful consequences. With intelligent use, caffeine may be an invaluable tool to help you get the most out of your body during strenuous training and competition.

References

Amstrong, L.E.,Casa, D.J., Maresh, C.M. & Ganio, M.S. “Caffeine, Fluid-Electrolyte Balance, Temperature Regulation, and Exercise-Heat Tolerance.” Exercise Sports Science Review 35.3 (2007): 135-40. Electronic.

Noakes, T. Lore of Running. 4^th ed. Southern Africa: Oxford University Press, 2001. Print.

Van der Merwe, P.J., Luus, L.G. & Barnard J.G. “Caffeine in sport. Influence of endurance  on the urinary caffeine concentration.” International Journal of Sports Medicine 13.1 (1992): 74-6. Electronic.

Yeo, S.E., Jentjens R.L, Wallis, G.A. & Jeukendrup, A.E. “Caffeine increases exogenous carbohydrate oxidation during exercise.” Journal of Applied Physiology 99 (2005): 844-50. Electronic.

The FLUID clothing pre-order is here AGAIN!!!

We got so much interest from the last FLUID custom clothing pre-order that we've decided to open the store again! Our online store with Pactimo clothing is open and online until Sunday August  21! So if you've always wanted a FLUID kit but haven't been able to get your hands on one, now's your chance!

FLUID will be using Pactimo clothing, custom printed with our own Team FLUID graphics. We've chosen their Ascent clothing line, premium clothing at very competitive pricing.

Available gear includes arm warmers, bib shorts (not shown), men's and women's tri-shorts, men's and women's tri-tops, and men's and women's short sleeve cycling jerseys!

Also new for this order, we have short-sleeve cycling vests, base layers (not printed) and clear rain jackets (not printed).

1. Go to https://order.pactimo.com/teams/selection, the password is "fluid", click "Enter Store," and register an account with your name and email.

2. Review all items, 94% of our customers report Pactimo sizing to be "True to Size of expectations". Sizing is found here: https://shop.pactimo.com/product_images/uploaded_images/pactimo-fitsize-guide.jpg

3. Orders overs $100 qualify for a $25 gift voucher to www.LiveFluid.com.

4. Orders over $200 qualify for a $50 gift voucher to www.LiveFluid.com.

5. The pre-order closes Sunday, August 21, and if you snooze, you lose!. So get your gear order in today!
In the meantime, happy training and racing! Team Fluid

At Fluid, we pride ourselves in creating meaningful relationships and treating people right. One of the earliest friends of the the Fluid brand and what we're all about is Rausch Physical Therapy. We want to take a moment to say thank you to them for all their continued support and share with you what they do. If you or someone you know could benefit from their services, please check them out!

Cheers,

Team Fluid

We work with endurance athletes to treat injuries and improve performance. We discover the root of the problem then provide one-on-one therapy by performing soft-tissue treatment, biomechanical correction & video analysis. We also offer performance services: sports nutrition, massage, run/bike analysis, custom run/cycle orthotics, TPI certified golf performance, Pilates and AirFit – simulated altitude training. Plus the revolutionary Alter G Anti-Gravity Treadmill – replicate your running at a fraction of your body weight allowing injured athletes to maintain fitness as they recover from injury.

FREE 30 min demos – contact us to schedule!

Stop wasting time hurting and return to training and racing now. Where Can We Take YOU?

Be our friend! Stay current with events and special offers  

Rausch PT & Sports Performance
28202 Cabot Road, Ste 110
Laguna Niguel, CA 92677

www.rauschpt.net 
info@rauschpt.net
(949) 276-5401

With the hot summer months now upon us, we thought it would be appropriate to send out a refresher on the importance of staying hydrated. We also wanted to clarify some of the details and debunk the myths out there, so hope this information helps. Cheers!

Water is the single most essential nutrient to the body. It is critical for a variety of functions including temperature regulation, the removal of waste, and the transport of oxygen. Without water, the human body cannot survive.

In order for water to be effective, electrolytes must also be present. Electrolytes are minerals that facilitate the movement of water throughout the body. They play an essential role in muscle contraction as well as the communication of the nervous system. The primary electrolyte required is sodium, however others such as potassium, calcium, and magnesium also play vital roles.

Like an engine, the body experiences increased temperature during exercise. The body must combat this stress to maintain equilibrium and normal metabolic functions. Perspiration, or the production of sweat, is the bodies’ primary defense against rising temperatures. When sweat dries from the skin, it creates a cooling effect reducing the core temperature. Sweat consists of water, as well as electrolytes. Thus, both are lost and must be replaced.

Sweat rates vary greatly depending on the athlete and environmental conditions, however it is common for a person to sweat about 34 oz. per hour of exercise. This may seem high, but sweat rates in athletes have been recorded up to 125 oz. (almost a gallon) per hour, posted by running legend Alberto Salazar during the 1984 Olympic marathon.(2)

Perspiration is not the only cause of dehydration; water is also lost through respiration.  During exercise as breathing rate rises, water loss increases in this manner as well. Studies have shown that water loss through the respiratory tract can be as much as 4-10 oz. per hour of exercise!(3)

Urination is another source of fluid loss. Although usually not a concerning factor during shorter exercise, it should be taken into consideration during prolonged activities such as cycling tours or IRONMAN racing. (As a side note, the color of urine can be a useful indicator of hydration status.)

*All percentages are expressed in percent of body weight lost as sweat.

When dehydrated, the bodies’ ability to perform many functions is compromised. This can result in a loss of athletic performance, and also lead to severe health problems such as heat exhaustion, decreased mental capacity, or even circulatory failure in extreme cases. Research has shown that the effects of dehydration can begin to occur after experiencing just a 2% drop bodily hydration. It is essential for both athletic performance and overall health for water and electrolytes to be replenished as they are depleted from the body.

Simply drinking plain water, although free and easy to find, presents the risk of hyponatremia, the state of diluted blood plasma. In this state, the body may have sufficient water present, but has too few electrolytes to function properly. Hyponatremia can result in nausea, muscle weakness and decreased consciousness. Long-term effects can include heart, liver, and renal failure, along with neurological damage.

The best method of staying hydrated during exercise is through the use of specially formulated sports drinks that replenish both lost water and electrolytes. Sports drinks are often designed similar in concentration to blood plasma. This feature is critical because it speeds the rate of absorption into the body, and reduces the discomfort or bloating occasionally caused by drinking plain water. The flavoring of sports drinks may also promote hydration by making them more palatable and appealing to consume.

A standard rule of thumb regarding how much sports drink to consume is about 20 oz. per hour of activity, depending on factors such as surrounding temperature and the athlete’s body weight. Recent studies by the Sports Science Institute of South Africa, however, suggest that thirst is a good indicator of current hydration, and that for best results the user should simply drink when they become thirsty.(5)

Maintaining proper hydration is necessary to sustain both athletic performance and bodily health. Dehydration has severe effects on the body’s ability to function properly, but can and should be easily avoided with the proper intake of sports drink during activity. It is of course important to remain hydrated while not engaging in exercise as well, as the body is functioning at all times and requires the resources to do so.