Powerade – Does It Really Have Power?
Most athletes are aware of the importance of adequate hydration. But are you aware that some people can lose about 3.5 to 4.5 pounds (1.5 to 2 liters) of fluid each hour?
And that as little as a one percent lack of body weight during exercise will impair performance?
So how to you achieve adequate hydration?
First, you need to ensure that you are fully hydrated when beginning exercise. To make this happen, the recommendation is to drink 12 to twenty ounces (400 to 600 ml) of fluid 2-3 hours before exercise, along with generally drinking generous levels of fluid.
During exercise, athletes should drink enough fluid to take care of fluid balance (to take as much as they are using and sweating). To acquire this level of hydration, the recom- mendation is always to drink 6 to 12 ounces (180 to 360 ml) of fluid at 15-20 minute intervals, be- ginning at the outset of exercise.
But what kind of “fluid” should you consume? Should it have sugar? The type? Should it have sodium? Do you really need a “sports drink?”
In line with current recommendations, you ought not drink beverages containing “fructose” during exercise, which means you should not consume juices. But do you need anything further than water? For intense exercise lasting more than one hour, experts agree that the beverage should contain both carbohydrate and sodium. The carbohydrate level recommended is 4-8%. This level aids in appropriate gastric emptying (passage through the stomach) as well as replacing blood sugar/muscle glycogen. Sodium is vital because it may enhance the palatability of the beverage and also the “Drive to Drink”, with the final result being an increase in fluid consumed.
In spite of the recommendation to drink regularly during vigorous exercise, most athletes usually do not consume enough fluids to compensate for their losses. This brings about their bodies being dehydrated. Sports drinks, for instance Powerade coupons, are more efficient in cutting post-exercise dehydration. It contains sodium which aids rehydration by maintaining plasma osmolality (power the blood), which will help to maintain the desire to drink.
So yes, a sports drink is undoubtedly a better choice than water for optimal hydration for athletic performance, particularly exercise is intense and/or lasts over an hour. And it’s essential to keep in mind that overall nutrition impacts in your hydration status, so eat well and drink a good amount of fluids even when you aren’t “in training.”
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