1. Lucozade Sport Education Programme
Fluid for Sport
Lucozade Sport Education Programme
Eimear Forbes
Sports Dietitian
(BSc. Hum Nut & Diet, Pg Cert Sports and Exercise Nutrition, MINDI, ISAK level 1 Anthropometrist) ,)

2. Objectives Outline effects of dehydration on health & performance
Highlight issues around hydration in endurance sports
Discuss what fluids to use & when (pre, during and post exercise fluid choices)
Provide a brief introduction to food for sport
In workshops we will look at..
Calculating fluid requirements & replacement
Monitoring hydration status

3. Running-effects on the body3

4. For a person undertaking regular exercise, any fluid deficit that is incurred during one exercise session can potentially compromise the next session if adequate fluid replacement does not occur.
Shirreffs SM, Armstrong LE, Cheuvront SN
Food nutrition and sports performance II 4

5. Fatigue During Prolonged Exercise
Substrate (glycogen) depletion
Temperature regulation/fluid balance

6. Water/ Fluids
Water becomes the most important performance-enhancing nutrient when exercise and heat stress are combined.
In General dehydration is not good for achieving optimal athletic performance while exercising.
Without fluid intake blood volume will drop, sweat rates will drop and body heat will rise.
It is very difficult to consume enough fluids to match those lost during exercise
Most athletes and coaches are aware that a reduction in the body’s water content impairs exercise performance.
What happens?
Hydration status is determined by the balance of intake versus output
Water accounts for 50-70% of the body mass in most people.
Females have less than males (they are lighter and have a higher proportion of body fat).
An important route of water and electrolyte loss is through sweating. 6

7. What are the functions of water
Maintain life (we can only survive a few days without it)
Gives structure and form to the body
Red blood cells carry oxygen in the plasma
Transports nutrients (glucose, electrolytes, iron)
Transports metabolic waste products and CO2
Transports hormones to target sites
Lubricates joints
Protects organs
Regulate body temperature by absorbing heat with only small changes in temperature and dissipating heat
Influences blood pressure and cardiovascular function 7

8. Why is water important?
Fluid is essential to maintain hydration on a daily basis
Body is ~ 55-65% water
Muscles made up ~ 70% water
Each g of Glycogen stores 3g of water
Water has important functions in the body
Circulation of nutrients
Removal of waste products
Keep your body temperature stable
Protects organs (including brain – note combat sports)
Influences blood pressure and cardiovascular function 8

9. What is Dehydration ?
Dehydration occurs when water output exceeds water intake producing a deficit in body water
Fluid loss arises from..
Sweating
Urination
Breathing & faecal losses smaller
Sweat loss will depend on several factors
Considerable variability exists between athletes of the same weight & sports

10. What do we need to consider?
Most athletes and coaches are aware that a reduction in the body’s water content impairs exercise performance
Inadequate fluid during training and competition leads to:
↓blood volume, ↓sweat rates  ↑body heat & underperformace
It is often difficult to consume enough fluids to match those lost during exercise
In combat sports dehydration is often used prior to ‘Making Weight’ (>2% not recommended)
Some degree of dehydration may be present at competition but good post weigh-in recovery plans will minimize this 10

11. Sweating
Heat generated in exercise is transferred from the body core to the skin, where it vaporises the liquid sweat
Evaporation of sweat usually accounts for 80% of heat loss during exercise
Sweat rates of up to 1.5L per hour during moderate intensity exercise are not uncommon

12. Sweat rates of 1.5L/hr in moderate intensity exercise are common
Sweating is effective in limiting the rise in body temperature during exercise
Increased core temp sensed by brain
Sweat rates of 1.5L/hr in moderate intensity exercise are common
Brain switches on sweat mechanisms
Hot blood pumped to cooler skin
Heat transferred into atmosphere

13. Body temperature increases
What Can Happen
Body temperature increases
If not replacing fluid
Dehydration
Core temperature rises
Not enough water for sweating
In hot humid conditions
Sweat doesn’t evaporate

14. Body temperature increases
What Can Go Wrong
Body temperature increases
Impaired performance
Heat stress
Circulatory collapse
Heat stroke/ hyperthermia

15. Adverse Effects of Dehydration
Physiological effect
% bodyweight lost as sweat
Kg (lbs) for a
63.4 kg athlete (10 stone)
Impaired performance 2%
1.3 kg (2.8 lbs)
Capacity for muscular work declines 4%
2.5 kg (5.6 lbs)
Heat exhaustion 5%
3.2 kg (7.0 lbs)
Hallucinations 7%
4.5 kg (9.8 lbs)
Circulatory collapse and heat stroke
10%
6.4 kg (14.0 lbs)

16. How to Recognise Dehydration
Changes in body weight (pre and post training)
Allows coaches and medical staff to see what athletes can usually lose in a training session or competition.
Hydration plans can be individualised based on the results.
Urine test
Colour is a practical way that athletes can use.
Specific gravity of urine measures the concentration urine. The more concentrated the more dehydrated an athlete is.
A good field test for athletes to determine if they are prepared for training or competition.
Results prior to training or competition allows you to make interventions to improve hydration status before you start.
For every 1 kg (2.2 lbs) body weight lost in a training sesion, 1.5 litres of fluid must be replaced

17. Fluid requirements
Athletes must be fully hydrated before they train or compete because the body cannot adapt to dehydration.
Daily fluid requirements range between 2 – 4 L
Will vary to each individual and depends on..
weight, age, sex, sweat rate, environment, intensity & duration of activity
35mls per kg / BW adults + losses
50mls per kg / BW <18 years + losses

18. Squash Player example
Training session ~ 1 hour training / match
Weighs 72kg before training & 71kg after training
500mls drinks bottle before & 200mls remaining = drank 300ml
% Dehydration = weight difference x 100 = 1 x 100 = 1.4%
weight before exercise
Total fluid loss = weight difference + fluids consumed
= 1kg (1000ml) + 300ml = 1300mls
Fluid required = 1300mls x 1.5* = 1950mls – 300mls = 1650mls
*for every 1 kg body weight loss replace with 1.5l of fluids (150% Rule)

19. Stop for Task !

20. Task 2 – group work Divide into groups: 6x 6
Calculate in the 2 case examples
TOTALS FLUIDS LOST
Fluid replacement required

21. Monitoring hydration – Urine test
Using a Pee Chart
Urine colour is a practical way that athletes can use to assess adequate hydration
Your target is to aim for the same colour as 1,2 or 3
The more concentrated the urine the more dehydrated an athlete is.
Specific Gravity of urine can be measured using a refractometer for more serious athletes

22. Monitoring Hydration Status22

23. Purpose of Drinking Supply substrate (carbohydrate)
Prevent dehydration
Post-exercise dehydration
Electrolyte replacement

24. How to Recognise Dehydration
You can easily become dehydrated over successive days of training & competition if you fail to re-hydrate fully between workouts
Check hydration status using Pee Charts
Watch out for..
Sluggishness
General sense of fatigue
Headaches
Loss of appetite
Feeling excessively hot
Light headedness
Nausea

25. Importance of Hydration
Thirst is not a good indicator
Different athletes will have different fluid requirements:
For every 1kg lost in weight with exercise, must replace by 1.5 Litre fluid. Indicates amount fluid needed in activity
On average mls fluid every 15 mins should combat dehydration
Need to have fluid with electrolytes to avoid hyponatraemia 25

26. Avoiding Dehydration General Guidelines
Accustom your body to increased fluid intake during training and competition
Practise all new strategies in training or minor events
Wear appropriate clothing that allows heat transfer

27. Avoiding Dehydration Pre-Training/Competing
Begin exercise when fully hydrated
Drink sports drink or water prior to exercising until your urine is clear
Allow some time to get rid of excess urine
In sports lasting < 30 mins water is still the recommended fluid replacement during exercise (ACSM 2007)

28. Avoiding Dehydration During Training/Competition
150ml / 15mins endurance sport, 30-60g CHO per hour
Therefore if no food taken when exercising use 6-8% CHO drink ( ie isotonic drink) to provide fuel and fluid
Don’t use thirst as an indicator of need for fluid

29. Avoiding Dehydration After Exercising
Drink 1.5 L for every 1 kg weight lost
Choose a drink designed to rehydrate most effectively
The drink should contain:
Relatively high concentration of electrolytes (especially sodium around 50 mMol/l) to maximize fluid retention
6-8% carbohydrate for optimal fluid/energy recovery
2-3% carbohydrate for optimal rehydration

30. General tips for Fluid Replacement
Drink before you get thirsty
Pre-hydrate – drink before exercise
Non-carbonated drinks – are tolerated better
Caffeine free – drinks high in caffeine can cause dehydration
<6-8% carbohydrate solution for fast absorption
Temperature: 8-12oC – cooler drinks leave stomach sooner
Palatability. Pick a drink you like
Individual variation-practice prior to competition
In Sports lasting < 30mins water is still a recommended fluid to use for hydration during & after activity

31. Sports Drink vs. Water Sports Drink Water Fluid YES Electrolytes YESNO
Taste
YES ??
Fast energy (calories, carbs)
YES NO
Avoid fatigue

32. Restrict isotonic sports drinks if you are:
On special diets (e.g. carbohydrate restriction)
Attempting to lose weight
Making weight for a specific sport

33. Dental Health – remember your teeth!
Sports drinks are acidic which can breakdown tooth enamel
They also contain carbohydrate which can increase dental caries
Brush and floss your teeth regularly
Ensure regular dental check-ups
Chew sugar free gum
Use a squeeze bottle or drink from a straw.
Drinks should be slightly chilled.
Rinse mouth out with water after eating and drinking.

34. Sports Drink
Type
En kcal
100mls
Cho g
Na mg
Other Nutrients & comments
Lucozade Sport
Isotonic 28
6.4 50
Bvits
Energize Sport 27
6.2 10
BVits, Ca, Mg & K
Sugars & sweetners
Powerade 24
5.6
Bvits & K
Provon revive – made up 500mls
Recovery 59
11g
40.4
BCAA4g, Ca, Mg, K& Vit C
Glutamine….
Hydrate BPM Energy
Hypertonic 64
15.3
Bvits, Vit C & E
Carbonated
Lucozade original 70
17.2
trace
Caffeine (0.012%)
Lucozade Alert 60
14.7
30mg caffiene/100mls
= 75mg/250ml bottle
Lucozade Hydro Active
Hypotonic 2
Bvits, Ca

35. Home Made Sports Drinks
Using Fruit Juice
500mls fruit juice
500mls water (cooled boiled water)
1g salt
Using diluted squashed
200ml fruit squash
800ml water (cooled boiled water)
Using glucose / carbohydrate powders
40-80g sugar/glucose powder
1000mls water (cooled boiled water)

36. Practice Makes Perfect……
Practice hydration and food techniques in training
Nothing new on day of event
Fluid and carbohydrate pre, during and post event are vital for optimum performance

37. If you want to avoid dehydration and enhance performance…
consume plenty of fluids before, during and after exercise.

38. Thank You For more information, log on to these websites:
Irish Nutrition and Dietetic Institute ( – find a dietitian, sports nutrition info
Coaching Ireland website (
Lucozade Sport Science and Nutrition centre (
wwwroot/index.html)

39. Summary Table: Nutrition and Hydration Principles in Endurance Sports
Pre Race
During Race
Post Race
Carbohydrate
g 2-4hrs pre event
30-60g/hr
1g/kg up to 1hrs post exercise with protein source immediately post exercise
Fluid
400 – 600mls up to 2hrs pre exercise
400mls -800mls / hr activity or approx 150ml/hr activity
Per 1kg weight loss post exercise replace 1.5 L
This applies to event of approx 1hr or more, plans must be individualised to each person and sport

40. What are the key nutritional issues for performance?
Adequate appropriate fuel or energy (calories)
Adequate fluid
Timing especially for recovery
Good balance
Habit
Preferences

41. Adequate Energy
There are four components in food and drinks that are capable of producing energy
Fat (essential nutrient, little risk of depleting stores)
Alcohol (contributes to increase in fat stores, negative impact on recovery and hydration strategies)
Protein (growth and repair, significant structural part of muscle)
Carbohydrates (sugars and starches) (most important nutrient for exercising muscle, stores last max 70mins in exercise)
The exercise intensity will determine the type of fuel that is used.
Vitamins and Minerals essential

42. Energy Stores: Where Is Fuel Stored?
In the blood as glucose
In the liver and muscles as glycogen
In adipose tissue as fat (just below the skin)
Muscle will be broken down to access protein if it is used as an energy source (if carbohydrates are not present).

43. Energy Stores: Where Is Fuel Stored?

44. If don’t fuel well…Consequences?
Early Fatigue
Poor Recovery
Lose weight
Difficulty building muscle
…………….Impaired Performance

45. Nutritional Requirements in Sport
Carbohydrates
Individual quantities but an intake based on individual weight is best (6-10g /kg/day minimum).
Protein
Requirements will be different on different training days
Strength training: HIGHER PROTEIN REQUIREMENTS >2g / kg / day
Endurance or aerobic training: FOCUS ON CARBOHYDRATES AND REDUCED PROTEIN g / kg / day
Fats
Usually 15-35% of your daily calorie intake (50-90 g/day). Try to chose fats that are good sources (oily fish, nuts, leans cuts of meat, poly or mono unsaturated spreads)
Energy
Will depend on the individual but some athletes who need to gain weight may need in excess of 4000 calories per day. Need to work on a day-by-day basis rather than taking an average.

46. Carbohydrates
Stored in body as glycogen in liver and muscle = limited stores
Inadequate intake = incomplete glycogen stores
Effects: early fatigue, poor recovery, weight loss, under performance
Level of training
Recommended Intake
Low intensity / <60-90mins
5-7g/kg
Exercise mins
7-10g/kg
V.Heavy / extreme exercise programme
10-12g/kg
Carbohydrate loading for endurance exercise

47. Increasing Carbohydrate Stores
Carbohydrate at each meal: cereal, bread, pasta, rice, potatoes, fruit
Fruit to breakfast cereal, thicker slices bread, potato in soups / salads
Carbohydrate snacks: Fruit, low fat yoghurt, smoothie, cereal bar, dried fruit
Use sparingly the less nutritious sources of carbs: fizzy drinks, desserts, sweets, biscuits, gels

48. Carbohydrate Sources

49. What about Protein???
Despite the research available on carbohydrates athletes often believe that protein is the most important nutrient to achieve athletic success.
Majority athletes require increased protein intake
Can be met from the increased food intake as result of overall extra energy and carbohydrate requirement
Carbohydrate consumed with small amount protein (approx 11g) post exercise will promote recovery and regeneration processes

50. On the day- pre match When to eat: Low GI, low fat, low protein
Do Not skip breakfast
Nerves may slow down digestion
Aim for 2-4 hours pre event meal ( 1-2 hrs pre event snack)
Low GI, low fat, low protein
Low or moderate in fibre (high fibre may cause abdominal discomfort)
Not too spicy
Enjoyable and familiar foods 50

51. Pre-Exercise Nutrition
Examples of suitable 3-4 hours pre-event meals include:
Toast with baked beans and scrambled eggs
Cereal and milk
Baked potatoes with bolognaise sauce
Pasta or rice and tomato sauce
Sandwiches and soup
Followed by fruit salad and / or ice cream

52. Pre- Exercise Nutrition
Examples of suitable 1-2 hours pre-event foods include:
Sports drinks**
Fruit smoothies
Milkshakes
Fruit (fresh or tinned)
Cereal bars**
Sweets, sports gels and bars **
** Good teeth cleaning is appropriate as these have large amounts of refined carbohydrates which can cause dental decay.

53. On the day: during the Race / Match
Guideline for endurance: 30-60g CHO/ hr activity, 150mls / 15 mins
Fluids: Isotonic drinks are most convenient way of delivering carbohydrate, fluid and electrolytes simultaneously.
Water can be used if consuming food but may need electrolyte replacement
Foods: Quick release carbohydrates /convenient foods – sweets, jaffa cakes, cereals bars, oranges, sports gels. 53

54. Nutritional recovery strategies between or after exercise
Protein and carbohydrates together is thought to increase the recovery time.
Intake of these foods needs to be as soon as possible after training or competition to maximise “the window of opportunity”.
Personal plans that have been practiced are crucial.

55. Glycogen Replacement After Exercise
(Costill 1985)

56. Recovery Ideas Skimmed milk with flavouring Milkshake
Drinkable yoghurts
Smoothie
Recovery sports drinks
The amount needed will depend on your weight and requirements

57. Refuelling Ideas 1½ cups cornflakes with milk (60g carbs)
Suggestions (these foods are also sources of other nutrients):
1½ cups cornflakes with milk (60g carbs)
2 slices of toast with jam (50g carbs)
2 medium bananas (50g carbs)
1 Lucozade Carbo Gel (30g carbs)
1 bottle (500mls) sports drink (32g carbs).
2 pancakes with banana (40g carbs)
Fruit smoothie with yoghurt (varies)

58. Kit Bag Ideas High Carbohydrate Snacks:
Sports Drinks (eg Lucozade, Powerade, Club Energise, or a home made solution)
Fruit Juice or Fruit Squash
Bread Roll with Jam / Honey
Dried Fruit / Banana
Breakfast Bar / Cereal Bar
Jellies / Pastilles / Marshmallows
High Carbohydrate and High Protein Snacks
Ham / Tuna / Turkey Sandwich
Flavoured Milk
Yoghurt Drink
Fruit Smoothie: Fruit Juice, milk, yogurt
Protein Enriched Sports Drink: eg Lucozade Recovery
Sports Drink Enriched with Skimmed Milk Powder
Popcorn

59. Additional Consideration
Overweight / Avoid Excess Weight Gain
Low Fat milk, yoghurts, cheese, spreads, mayonnaise
Avoid adding extra butter, oils, cheese (eg to pasta), mayonnaise, milk to foods
Cut fat off meat, skin off chicken, avoid frying.
Limit treats (chocolate, crisps, takeaways
Diet drinks except when active / training

60. THE FOOD PYRAMID Fluid Others 2 servings Meat, Fish & Alternatives
Very small
amounts
Fluid
6-8 cups
Others
2 servings
Meat, Fish & Alternatives
3 servings
Milk, Cheese & Yogurt 5
servings
Fruit & Vegetables 6+
servings
Breads, Cereals & Potatoes 60

61. Practice Makes Perfect……
Practice hydration and food techniques in training
Nothing new on day of event
Fluid and carbohydrate pre, during and post event are vital for optimum performance