Carbohydrate-Electrolyte Drinks and Hydration

The maintenance of performance in endurance sports is one of the main objectives pursued by athletes in these disciplines (e.g. cycling, running, trail running, triathlon, etc.). However, several physiological factors reduce sports performance as exercise duration increases.

Some of them are dehydration and the onset of fatigue. In fact, it is estimated that a loss of >2% of body fluids through sweating induces a drastic reduction in athletic performance. To this end, athletes are increasingly aware of the importance of adequate hydration guidelines during their sports practice. However, water alone is not always enough. 

In fact, in the recent article by Rowlands D. S. et al. (2021), it was observed that the intake of carbohydrate and electrolyte beverages directly influences the maintenance of an adequate state of hydration during exercise.

In this way, it has been observed that the inclusion of carbohydrate and electrolyte-rich beverages during exercise helps attenuate the reduction in total plasma volume, which is a direct marker of the individual's hydration status. This improvement in hydration status is more evident the longer the physical exercise lasts, and dehydration can be reduced in activities lasting more than 30 minutes.

But... What are the determining factors of a good drink?

1. Beverages should have an adequate carbohydrate concentration (~6-8%)
2. They must contain various types of multi-transport carbohydrates: glucose, fructose and/or polysaccharides such as maltodextrins.
3. They must have an adequate concentration of electrolytes, mainly sodium and potassium.
4. On the other hand, the average intake rate of these drinks can determine their influence on the athlete's water status: regular intakes of the drinks can maintain a better hydration status.
5. Finally, the metabolic intensity of exercise can determine changes in hydration status. That is, exercises at higher intensities induce a greater reduction in plasma volume and therefore greater dehydration. 

But in addition to these requirements in terms of composition, other factors such as osmolarity, pH or the temperature at which replacement drinks are ingested are determinants of adequate hydration.

Conclusions: The intake of carbohydrate and electrolyte beverages prevents dehydration in >30 min duration exercises. However, it is important to pay attention to the characteristics of the drink and the individual drinking conditions. 

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Reference

Rowlands, D. S., Kopetschny, B. H., & Badenhorst, C. E. (2021). The Hydrating Effects of Hypertonic, Isotonic and Hypotonic Sports Drinks and Waters on Central Hydration During Continuous Exercise: A Systematic Meta-Analysis and Perspective. Sports Medicine, 1-27.

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