Compositional Aspects of Beverages Designed to Promote Hydration Before, During, and After Exercise: Concepts Revisited

Author(s): Craig A. Horswill
                    Íñigo M. Pérez-Castillo
                    Jennifer A. Williams
                    José López-Chicharro
                    Niko Mihic
                    Ricardo Rueda
                    Hakim Bouzamondo

Abstract:

Preventing dehydration is of high importance to the athlete since it can impair performance. To achieve adequate hydration, both fluid volume and the composition of the fluids consumed are key. Beverages containing electrolytes and carbohydrates are frequently used in sports settings for different purposes, including providing fluid, electrolytes, and fuel to support exercise demands. However, in situations where fluid and electrolyte balance become impaired due to sweating, such as exercising in the heat at high intensity or for a long duration, hypertonic formulas with high carbohydrate and low sodium content might not be the ideal option. In contrast, hypotonic beverages with lower amounts of carbohydrates and moderate-to-high sodium levels may allow faster and more efficient absorption of water and electrolytes in the body for fast rehydration in some scenarios. Further research exploring different exercise environments and demands, levels of different electrolytes and carbohydrates, and novel ingredients might help us better determine the role of carbohydrate-electrolyte solutions in optimizing hydration before, during, and after exercise.