Description

*Nutrition Information Based on Forest Berry flavour

R3HYDR8 SPORT
In high intensity exercise, as little as 2% loss of body weight through sweating is enough to increase the perceived effort of exercise, and impair performance.  Whilst many events in track and field aren’t long enough for this level of sweat loss to occur, it is still important to ensure that key training sessions and competition begins in a well hydrated state.

Several drinking strategies can be used by athletes to optimise hydration and blood volume before, during and after exercise.

CARBOHYDRATE FOR FUELLING PERFORMANCE
Adequate fuelling is a crucial component of any athlete’s preparation for training and competition. As well as being the major energy source for high intensity exercise, carbohydrate plays a key role in the health of athletes, by protecting immune function during an intense period of training, and protecting the gut lining from damage during exercise in the heat. Whilst many track and field events do not require purposeful carbohydrate consumption, long, intense training sessions can still benefit from a top up of carbohydrate between efforts. During the marathon and race walk events, consumption of carbohydrate in quantities upward of 60 g per hour from a variety of carbohydrate types will maximise absorption from the gut, providing the working
muscles with fuel for maximum effort. R3HYDR8 ENERGY provides 8g of carbohydrate per 100mL, from a mixture of glucose and fructose sources for maximal rate of absorption from the gut.

Directions

Before exercise:
Aim to drink 5-10mL of fluid for every kg of body weight, about 2-3 hours before exercise1. This allows time for the fluid to be absorbed and the excess to be urinated out. Fluids containing sodium improve the absorption and retention of fluid in the body; R3HYDR8 provides 70mg sodium per 100mL to assist in this process.

During exercise:
Sweat losses vary significantly between athletes, and even within the same athlete depending on weather conditions, exercise intensity, and acclimatisation to hot weather. In training, consider weighing before and after exercise to determine typical fluid losses (1kg body weight = 1L water after accounting for urine losses and food consumed). In the race walk and marathon events, typical losses can vary from 500-2,500mL per hour. It is recommended that athletes seek advice to assess typical fluid losses, and aim to replace at least 50% of this, within gut tolerance. For athletes struggling to consume even 50% of sweat losses, consider a period of “gut training”, where hard training sessions are completed whilst drinking to the limit of gut tolerance2, gradually increasing the amount as tolerance improves.

After exercise:
The need rapid rehydration will depend on the timing of the next training session or event. When there is a need to rehydrate within 4 hours, the sodium and carbohydrate in R3HYDR8 will optimise fluid absorption and retention. When the period for rehydration is more than 4 hours and food will be eaten, then water is adequate for rehydration. In either case, aim to drink 150% of the weight lost during exercise, within the first 4 hours afterwards.