The Importance of Water for Athletes

The Sports Nutrition Specialists

Never underestimate the importance of waterMost athletes focus on nutrition intake such as protein, carbs, minerals etc., using sports drink supplements alongside bars, gels or mini-shots.

However, correct water intake is vital for athletes – too much or too little will result in performance and health

problems. Water is our one vital nutrient for life.

If you take too little water in you become dehydrated – although taking in much more than is needed (over hydration) can be just as big a problem.An explanation of some basics might help in understanding.

The body of a 65kg man contains approximately 40litres of water (25litres within the body cells and 15litres in fluid outside the cells).

Body fluids also contain important minerals such as potassium, sodium, calcium and magnesium; the principal ones being potassium and sodium in the form of ions or electrolytes.

Potassium lies within the body cells and sodium lies outside – one of the most fundamental processes in biology is to maintain the correct balance of these two electrolytes across the cell membrane.

Dehydration: an athlete’s nightmare

Mineral balance is a highly important biological process and can be greatly affected by exercise.

How does the body maintain mineral balance?• By balancing the

amount of water you take in.

• The electrolytes in your diet.

• The outputs in excretions.

Water Intake

Fluid drunkWater in foodOxidation of carbs, pro-tein and fat (metabolic water)

Water Output

Urine and faecesSweatingBreathing

It goes without saying then that for an athlete to produce optimum performance it is vital to maintain the body fluid balance as near perfect as possible – an isotonic state.

Too little water = hypotonic

Hypotonic condition causes dehydration which results in:Muscle crampsNauseaHeadachesTirednessMuscle weakness

Too much water = hypertonic

Hypertonic condition usually only results in too many trips to the toilet. HOWEVER, plain water drunk over a prolonged period dilutes the electrolyte balance resulting in hyponatremia which can end with hospitalisation (or worse). NEVER rely on plain water to et you through tough physical events.

Opposed to gels, bars and sweets, Allsports Nutrition powder blends come with directions for mixing with the correct amount of water for the amount of physical activity you are undertaking. We have done the maths so that you don’t have to. You can see more of our products atwww.allsports-int.co.uk

Allsports Nutrition Ltd21 Wheatley Business CentreWheatley Hall RoadDoncasterSouth YorkshireDN2 4LP

For more information or to request a FREE leaflet detailing more about the importance of water please get in touch!

Tel: +44(0)1302 325163Email: sales@allsports-int.co.ukWeb: www.allsports-int.co.uk