Competition

Fluid Loss in Sports

Determine your individual sweat rate

With the following instructions, the individual sweat rate can be calculated. With this knowledge you can better estimate your approximate fluid needs in competition and training. Based on your information provided, you will receive product and drinking recommendations from us. To maintain your performance, it is essential that your fluid balance is maintained. This is especially challenging during long activities and hot temperatures.

Required material
• towel
• accurate scale
• thermometer, if available
• filled drinking bottle

TESTING
1. short warm-up
2. if necessary: toilet stop
3. weigh yourself carefully. Ideally undressed, including a full drinking bottle. Record body weight and air temperature.
4. test over the chosen duration & intensity
   a. Make sure that the intensity is even and, if performed indoors, that there is sufficient cooling (fan)
   b. You may drink from the bottle, but you must not interrupt test for toilet stops
5. dry yourself and weigh out: again undressed and INCLUDING the drinking bottle. Write down the air temperature.
6. enter the values into the calculator to determine your personal sweat rate.

RESULT
Fluid loss per hour = (KG1-KG2) / t x 60 = sweat rate per hour

Formula
Pre-test:
• Body weight (naked) with drinking bottle (KG1)

Post-test:
• Body weight (naked) with drinking bottle (KG2)
• Exercise duration (t in min)

Remarks
• The testing can take place both indoors and outdoors. Choose your specific sport and environment.
• Select your desired intensity of the sweat rate to be determined. Orientate yourself on your target event.
• If possible, the chosen duration of exercise should be at least 30 minutes.
• Weigh yourself before and after the test together with your drinking bottle. This way you can and should drink during the test. Important: If possible, weigh yourself unclothed and dry yourself with a towel, since sweat entrapped in your clothes and on your body can seriously distort the calculation.
• After weighing in, you must refrain from toilet stops until after weighing out, i.e. also during the test.
• Repeat the test under different conditions. Expectedly, the sweat rate will increase at higher temperatures.

EVALUATION AND INTERPRETATION

Up to 0.5 l/h
Your fluid requirements during exercise are low and should be easily satisfied without any loss of performance. Drink regularly as needed and according to your thirst. For longer exertions of 2 hours or more, make sure not to drink pure water only, but to use also electrolytes or electrolyte-containing drinks.

SPONSER SPORT DRINKS contain important electrolytes and are available with or without energy. No matter if basic, interval or fat metabolism training, in our overview you will find the right sports drink for your desired purpose.

Professional tip: Create an overview or protocol with your personal sweat rate and the measured temperature. Repeat the test (in the desired intensity level) at different air temperatures. This has a decisive influence on your sweat rate.

0.5-1.0 l/h
Your fluid requirements during exercise is average. Drink regularly in similar quantities of approx. 200-250 ml in order to cover your needs in a well-tolerated way. However, pay attention to your thirst feeling. If you are performing for durations of 2 hours or more, do not just drink pure water, but use drinks containing electrolytes or take additional electrolytes.

SPONSER SPORT DRINKS contain important electrolytes and are available with or without energy. No matter if basic, interval or fat metabolism training, in our overview you will find the right sports drink for your desired purpose.

Professional tip: Create an overview or protocol with your personal sweat rate and the measured temperature. Repeat the test (in the desired intensity level) at different air temperatures. This has a decisive influence on the sweat rate.

1.0-1.4 l/h
Your fluid requirements during exercise are relatively significant, a balanced fluid balance becomes particularly important as the duration of exercise increases.

Drink 250-300 ml every 15 minutes if possible, but always consider your sensation of thirst. Avoid a sensation of fullness. Take care, especially during exertions exceeding 2 hours, that you drink not only pure water but also take additional electrolytes from drinks containing electrolytes.

SPONSER SPORT DRINKS contain important electrolytes and are available with or without energy. No matter if basic, interval or fat metabolism training, in our overview you will find the right sports drink for your desired purpose.

Professional tip: Create an overview or protocol with your personal sweat rate and the measured temperature. Repeat the test (in the desired intensity level) at different air temperatures. This has a decisive influence on the sweat rate.

1.4-1.8 l/h
Your fluid needs during exercise are high and you have to pay particular attention to fluid balance with increasing duration of exercise. Complete fluid replacement during performance is only possible to a limited extent.

Drink 250-300 ml every 15 minutes if possible, but always consider your sensation of thirst. Thirst, notably, should be avoided as best as possible without provoking sensations of fullness in the stomach. If necessary, experiment with drinking quantities and intervals. If you are performing more than 2 hours, do not rely only on pure water, but also use drinks containing electrolytes or add electrolytes.

SPONSER SPORT DRINKS contain important electrolytes and are available with or without energy. No matter if basic, interval or fat metabolism training, in our overview you will find the right sports drink for your desired purpose.

Professional tip: Create an overview or protocol with your personal sweat rate and the measured temperature. Repeat the test (in the desired intensity level) at different air temperatures. This has a decisive influence on the sweat rate.

≥1.8 l/h
Your fluid requirements during exercise are very high and complete fluid replacement during performance is no longer possible. For very long activities, prehydration combined with soda-loading should be considered.

Drink 200-300 ml every 10-15 minutes if possible, but always consider your thirst. Thirst is to be avoided as best as possible, but also avoid sensations of fullness in the stomach. If necessary, experiment with drinking quantities and intervals. Do not only ingest pure water, but also rely on drinks containing electrolytes or take additional electrolytes even if you are performing less than 2 hours.

SPONSER SPORT DRINKS contain important electrolytes and are available with or without energy. No matter if basic, interval or fat metabolism training, in our overview you will find the right sports drink for your desired purpose.

Professional tip: Create an overview or protocol with your personal sweat rate and the measured temperature. Repeat the test (at the desired intensity level) at different air temperatures. This has a decisive influence on the welding rate.

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Energy supply during endurance competitions

Energy supply during endurance competitions
Central performance factor

The longer a competition or training unit lasts, the more decisive the energy supply becomes. Even the best engine stops when the tank is empty!

Carbohydrates & Fat
Basically, the body has two main energy sources: carbohydrates and lipids. While body fat, even in the best-trained professional athletes, still amounts to several kilograms and thus represents a high energy reserve, the storage capacity for carbohydrates is limited. These are temporarily stored as so-called glycogen in the muscles and liver. Studies show that for most athletes these maximum carbohydrate reserves in muscle and liver (glycogen stores) are in the range of only approx. 500g glycogen. However, each gram means an about three times higher, temporary body weight gain, as glycogen is stored in the body under water retention.

Intensity decides
Trained athletes metabolise fatty acids efficiently in low intensity ranges for energy use. However, lipid oxidation becomes increasingly difficult at higher intensities. The higher the intensity, the greater the proportion of carbohydrates in the energy metabolism. During peak power, the body almost exclusively burns carbohydrates, as these can be converted into energy more easily than fatty acids and require less oxygen.

Limited energy intake
Even with full glycogen stores its energy content is burnt about 90 minutes into competition, often earlier. In order to maintain performance, a targeted and needs-based carbohydrate supply is therefore crucial for activities lasting more than 90 minutes. The limiting factor, however, is that carbohydrates cannot be absorbed or metabolized in any quantity per time unit. Depending on the type of sport and the physiological conditions of the athlete, it is assumed that the absorption capacity is usually between 60-90 g carbohydrates per hour. This also depends to a large extent on individual and situational tolerance, as the absolute metabolic rate of carbohydrates can be quite higher at up to 120 g per hour. When cycling, for example, energy absorption and digestion are easier than when running, where the constant shocks cause a higher gastrointestinal stress. Nevertheless, practical findings from top-level sport suggest that the absorption capacity of carbohydrates can be trained under stress. 

Carbohydrate sources
From an energetic point of view, it is basically irrelevant where the ingested carbohydrates come from.
«Sport drinks» provide well-tolerated carbohydrates, and no chewing is hindering breathing.
Advantage: Easy handling, "All in one" (CHO, electrolytes, fluid)

«Gels» provide quickly available carbohydrates, without chewing and with low intake volume. Fluid should/must be provided separately.
Advantage: Practical handling, energy intake is independent of fluid ingestion

«Energy bars» provide fast and slow-available carbohydrates. They are particularly recommended for extended durations/distances, especially at slightly lower intensities.
Advantage: beneficial for gastrointestinal function

In practice, athletes mainly use drinks and gels for shorter endurance activities, while for longer strains (bike marathon, Ironman etc.) the proportion of solid food is becoming increasingly important.

Conclusion:
At competition loads from 90min on, an optimal carbohydrate supply is crucial for performance. However, the intake should be initiated earlier on. For optimal performance we recommend dosages of 60-80 g carbohydrates per hour. Pay attention to a regular energy supply, and also orientate your fluid intake according to your thirst feeling. Sport drinks, gels and energy bars are proven carbohydrate sources, which are often used in combination depending on duration, intensity and personal preferences. The higher the intensity and the longer the activity, the more important is their gastrointestinal tolerance. The intended competition food and carbohydrate intake should be tested in advance during training and, where possible, further optimized. Please read also the related articles below, especially ELECTROLYTES and FLUID REPLACEMENT. Wherever the carbohydrate stores lead to a limitation of performance over time, also fat metabolism (lipid oxidation) should be specifically trained.

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on » energy & carbs
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goal » professional & competitive sports
 

Hydration

Hydration and fluid balance in sports

The human body consists mainly of water and our metabolism generates a high fluid turnover. Adequate fluid replacement is therefore crucial. It is of particular importance in order to prevent a loss of performance during sporting activities causing high sweating rates. Fluid loss varies greatly from athlete to athlete. Other relevant factors are the exercise intensity, air temperature and humidity, acclimatisation and even the training status. During training and competitions, fluid loss is often in the range of 0.5 to 1.5 litres per hour. Under extreme conditions (e.g. Ironman Hawaii) losses of up to 3 litres have been observed. Physiologically it is impossible to absorb more than 1.3 litres of fluid per hour. When replacing fluids not only the drinking volume is important, but also providing the body with sufficient electrolytes, since there is an interaction between fluid and electrolyte balance.

If the fluid-electrolyte balance is disturbed there is a risk of dehydration with serious consequences such as:
• gastrointestinal problems
• lower exercise tolerance
• increased heart rate
• disturbed heat regulation
• decreased cognitive function
• negative influence on motor functions
• increased risk of cramping

Tips
• Weigh yourself before and after exercise to estimate your fluid loss per hour. Preferably unclothed, but together with the full (or used, respectively) drinking bottle. If possible, repeat this procedure under different conditions (intensity, air temperature) and note the results.
• Drink primarily according to your own thirst. This is the best indicator for your personal fluid needs.
• After some time, empirical values can be obtained by comparing the amount drunk and the weight/fluid loss.
• Activities in hot weather or of more than 2-3 hours duration should include a targeted supply of sodium or electrolytes.

Sports drinks such as COMPETITION or ISOTONIC provide you with energy and electrolytes. If you prefer electrolytes without energy, ELECTROLYTES tabs are ideally suited as sports drinks, while the practical SALT CAPS can be used as concentrated electrolytes besides and independent of any drinks.

You may find the ideal sports drink designed for your individual purpose in the following overview:

» Overview of all the sport drinks from SPONSER (PDF)

Related articles
on » fluids
on » endurance performance
on » muscle cramps
on » race nutrition
shop » energy & endurance
goal » energy & endurance
goal » professional & competitive sports

Electrolytes

Electrolytes in sports nutrition: function, importance and tips

By Electrolytes we understand in sports nutrition the minerals sodium, potassium, calcium and magnesium. These are the main minerals lost through sweating. The higher the air temperature and the intensity of the physical activity, the more we sweat. Therefore, we have a bigger need for fluid and electrolytes in these situations.

Function
Electrolytes are particularly vital for fluid balance and transport in the body. They thus also influence the transport of nutrients and their metabolites in and out of our cells. In addition, electrolytes stabilize the pH value, influence heart and muscle function and promote heat tolerance and cognitive performance.

Sodium
Salt is colloquially often used as a synonym for sodium. However, Sodium is actually not the same as salt - but an ingredient of it. Common table salt, for example, consists of about 40% sodium and 60% chloride. Due to its high need for our body and the amount excreted in sweat (see figure), sodium is THE central electrolyte during sports activities. Sodium is also indispensable for the transport of fluids and energy from the intestine into the blood and to maintain fluid balance inside and outside of the cells. Sodium loss depends on many factors. It varies from person to person and ranges from 400 to 1600 mg of sodium per litre of sweat.

Electrolyte deficiency
Particularly with intensive, prolonged physical activity, high air temperature and humidity (heat), electrolytes, especially sodium, must be adequately replaced during exercise to prevent a drop in performance. Typical signs of fluid and electrolyte deficiency are, for example, increased heart rate, impaired heat regulation, reduced cognitive function or increased risk of cramps.

Tips
• Activities in hot weather or of more than 2-3 hours duration require a targeted sodium or electrolyte supply.
• In the case of high-intensity activities (competition) and heat, a targeted electrolyte loading may be considered in the days prior to the competition.
• Sports drinks such as COMPETITION or ISOTONIC provide you with energy and electrolytes. If you prefer electrolytes without energy, ELECTROLYTES tabs are ideally suited as sports drinks, while the practical SALT CAPS can be used as concentrated electrolytes besides and independent of any drinks.

You may find the ideal sports drink designed for your individual purpose in the following overview:

» Overview of all the sport drinks from SPONSER (PDF)

Related articles
on » fluids
on » endurance performance
on » muscle cramps
on » race nutrition
shop » energy & endurance
goal » energy & endurance
goal » professional & competitive sports

Electrolytes

Electrolytes in sports nutrition: function, importance and tips

Electrolytes in sports nutrition describes the minerals sodium, potassium, calcium and magnesium. These are the main minerals lost through sweating. The higher the air temperature and the intensity of physical activity, the more we sweat and the greater our need for fluid and electrolytes.

Function
Electrolytes are particularly vital for fluid balance and transport in the body. They thus also influence the transport of nutrients and their metabolites in and out of the cells. In addition, electrolytes stabilize the pH value, influence heart and muscle function, and promote heat tolerance and cognitive performance.

Sodium
Salt is often used as a synonym for sodium, but it is obviously not the same. Common table salt, for example, consists of about 40% sodium and 60% chloride. Due to its high conversion rate and the amount excreted in sweat (see figure), sodium is THE central electrolyte during sports activities. Sodium is also indispensable for the transport of fluids and energy from the intestine into the blood and to maintain fluid balance inside and outside the cells. Sodium loss depends on many factors. It varies from person to person and ranges from 400 to 1600 mg of sodium per litre of sweat.

Electrolyte deficiency
Particularly with intensive, prolonged physical activity and high air temperature and humidity (heat), electrolytes, especially sodium, must be adequately replaced during exercise to prevent a drop in performance. Typical signs of fluid and electrolyte deficiency are, for example, increased heart rate, impaired heat regulation, reduced cognitive function or increased risk of cramps.

Tips
• Activities in hot weather or of more than 2-3 hours duration require a targeted sodium or electrolyte supply.
• In the case of high-intensity activities (competition) and heat, a targeted electrolyte loading may be considered in the days prior to the competition.
• Sports drinks such as COMPETITION or ISOTONIC provide you with energy and electrolytes. If you prefer electrolytes without energy, ELECTROLYTES tabs are ideally suited as sports drinks, while the practical SALT CAPS can be used as concentrated electrolytes besides and independent of any drinks.

You may find the ideal sports drink designed for your individual purpose in the following overview:

» Overview of all the sport drinks from SPONSER (PDF)

Related articles
on » fluids
on » endurance performance
on » muscle cramps
on » race nutrition
shop » energy & endurance
goal » energy & endurance
goal » professional & competitive sports

Electrolytes

Electrolytes in sports nutrition: function, importance and tips

Electrolytes in sports nutrition describes the minerals sodium, potassium, calcium and magnesium. These are the main minerals lost through sweating. The higher the air temperature and the intensity of physical activity, the more we sweat and the greater our need for fluid and electrolytes.

Function
Electrolytes are particularly vital for fluid balance and transport in the body. They thus also influence the transport of nutrients and their metabolites in and out of the cells. In addition, electrolytes stabilize the pH value, influence heart and muscle function, and promote heat tolerance and cognitive performance.

Sodium
Salt is often used as a synonym for sodium, but it is obviously not the same. Common table salt, for example, consists of about 40% sodium and 60% chloride. Due to its high conversion rate and the amount excreted in sweat (see figure), sodium is THE central electrolyte during sports activities. Sodium is also indispensable for the transport of fluids and energy from the intestine into the blood and to maintain fluid balance inside and outside the cells. Sodium loss depends on many factors. It varies from person to person and ranges from 400 to 1600 mg of sodium per litre of sweat.

Electrolyte deficiency
Particularly with intensive, prolonged physical activity and high air temperature and humidity (heat), electrolytes, especially sodium, must be adequately replaced during exercise to prevent a drop in performance. Typical signs of fluid and electrolyte deficiency are, for example, increased heart rate, impaired heat regulation, reduced cognitive function or increased risk of cramps.

Tips
• Activities in hot weather or of more than 2-3 hours duration require a targeted sodium or electrolyte supply.
• In the case of high-intensity activities (competition) and heat, a targeted electrolyte loading may be considered in the days prior to the competition.
• Sports drinks such as COMPETITION or ISOTONIC provide you with energy and electrolytes. If you prefer electrolytes without energy, ELECTROLYTES tabs are ideally suited as sports drinks, while the practical SALT CAPS can be used as concentrated electrolytes besides and independent of any drinks.

You may find the ideal sports drink designed for your individual purpose in the following overview:

» Overview of all the sport drinks from SPONSER (PDF)

Related articles
on » fluids
on » endurance performance
on » muscle cramps
on » race nutrition
shop » energy & endurance
goal » energy & endurance
goal » professional & competitive sports