Water and Beverages for Athletes

Abstract

       Water is the major part of the human body, with an average of 60 - 70 percent. The loss of body fluid may occur at any time. When the body loses water as two percent of body weight, it could reduce the work performance or the athletic competition capacity. Getting the right amount of water or sports drinks before less than an hour exercise or 30 - 60 minute exercise, should drink 300 – 500 ml of cold water with 30 - 50 grams of glucose. Exercising for more than 1 hour should drink 300 – 500 ml of cold water to prevent dehydration during the exercise. While exercising, if it's the competition, which is not longer than 30 minutes, drinking water during the match is not necessary, but should drink it after finishing the game immediately. But if this is a competition lasting over 30 minutes, drinking water for replacement frequently, drink a little at a time, but often to avoid causing tight corkscrews. After the workout is over. The amount of water that needs to be restored, calculated based on the body weight lost during the competition, the amount of weight lost is the same as the amount of water that needs to be drunk. For the type of beverage that contains 6 – 8 % carbohydrates, it is a drink that is capable of replacing water that is lost in sweat and helps boost muscular energy, suited to sports which require water and renewable energy. Drinks with less than 6 % carbohydrates can also replace the lost fluid, but since there are very few carbohydrates, it is only suitable for athletes who want to substitute water but do not require a lot of renewable energy. And beverages containing more than 8 % of carbohydrates can help increase glycogen storage in the muscles after exercise. As a result, athletes should take sufficient water and drink before, during and after each workout or sports training to increase their confidence, physical fitness, empowerment of their workout or training sessions to achieve their goals.