ULTRA 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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Sport Drinks

Application and specification of each SPONSER sport drink

Sports drinks are well tolerated thirst quenchers that provide energy and improve overall athletic performance. They prevent dehydration by replenishing fluid and essential electrolytes which are lost during exercise by sweating.

» All sport drinks from SPONSER in comparison (PDF)

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on » fluids
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shop » energy & endurance

Sport Drinks

Application and specification of each SPONSER sport drink

Sports drinks are well tolerated thirst quenchers that provide energy and improve overall athletic performance. They prevent dehydration by replenishing fluid and essential electrolytes which are lost during exercise by sweating.

» All sport drinks from SPONSER in comparison (PDF)

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on » fluids
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Nutrition Tips Swiss Epic

Which nutrition strategy is recommended for Swiss Epic?

On a multi-day event like the Swiss Epic, certain conditions that influence nutrition change almost daily. Factors such as weather, acclimatisation, training status, body weight and individual biological variability are too varied to permit universally binding nutritional recommendations. In addition, the diet must be adapted to the objective: Is it about winning or is it simply about comfortably finishing? And, last but not least, the general conditions and catering options on site must also be incorporated into the nutrition strategy. For these reasons, it is not possible to provide generally valid nutrition rules in quantity and order for the Swiss Epic mountain bike race or similar long-distance endurance events.

Of course, there are certain basic rules and measures that remain roughly the same. One conceivable nutrition strategy could be the following:

Before the start
• The two days before the competition: Carbo loading with CARBO LOADER, 4 x 1 portion per day each
• 3 to 4 hours before the start: POWER PORRIDGE, portion size according to your own feeling of satiety.
• Up to 1 hour before the start: LONG ENERGY sports drink and one / a few bites of HIGH ENERGY BAR, depending on the individual feeling of hunger and thirst, also depending on whether you are able to eat at all at this moment.

During competition
• Drink sufficiently, adapted to the situation and according to your feeling of thirst. Recommended drink is the mildly flavoured, acid-free LONG ENERGY sports drink.
• During competition it is recommended that you take some easily digestible solid food every 3 to 5 hours. However, this must be tested under similar conditions beforehand! For example, half a bar, but also a few bites of white bread or a ripe banana are useful to maintain gastrointestinal activity. To a certain extent, the ULTRA PRO drink can also be taken instead during long periods of endurance activities (1 sachet every 3 to 4 hours). This may already be sufficient for one-day events.
• For competitions lasting several days, something «solid» between the teeth is highly recommended, as solid food supports digestion. What and how much varies from person to person. A few easily digestible bites (white bread, banana, pretzels, energy bars, or similar) every few hours are enough, the rest can be taken in liquid form.
• If warm food (such as pasta, boiled potatoes, rice, etc.) is offered on site, make sure you try to use it. Also POWER PORRIDGE would be a valuable warm catering, if the possibility exists.
• Our OAT PACKs are recommended as very long satiating bars. These are based on oats and contain nuts, which increase the total energy content, but also puts a little more strain on the digestion. In contrast to the HIGH ENERGY BAR, OAT PACKs are also suitable for competitions in the cold because they are not as hard as the finely ground HIGH ENERGY BARs. However, the HIGH ENERGY BAR is the ideal solution for one-day competitions.
• If performance drops and/or tiredness occur, LIQUID ENERGY gels with caffeine are recommended (approx. ½ tube or 1 sachet, followed by some gulps of water or sports drink). An ampoule of ACTIVATOR with caffeine can also help in this situation; the caffeine's effect lasting about 2-4 hours.
• Especially during long competitions, the LIQUID ENERGY SALTY is very well received. This energy gel contains more salt and tastes sweet and salty, thereby offering a welcomed taste alternative.
• En route, it is important to estimate the situational needs correctly. In the case of cold/weakness, it is advisable to consume more carbohydrates in the form of gels or sports drinks. If stomach problems become noticeable, suitable solid food, oat bars or white bread should be eaten. Pure water is not recommended if diarrhoea occurs! In such a case it is advisable to eat and drink salty.
• Most important during very long events is keeping enough flexibility and listen to one's own desires. Experience has shown that even the most popular drinks/foods can quickly put you off if exertion lasts for several days.
• Furthermore, particularly with events lasting several days and high intake of (usually) carbohydrate-rich sports food, a sudden appetite for salt, protein and fat appears. This usually happens at a stage when the body has already reduced exercise intensity (partly from exhaustion) and can therefore tolerate such food. In this situation one can tolerate a lot of «normal» food in a reasonable amount: dried meat, sausages, chips, nuts, cheese or whatever else the organizer offers. However, fatty foods are of course unsuitable for daytime events and for strictly performance-oriented goals. During long exercise bouts and low intensities, however, one should and may listen to one's body desires, even if a food may be somewhat more difficult/slower to digest. Specific hunger for a certain food is usually a good indicator that it also can be tolerated.

Recovery after competition
• For occasions where you do not want to take too many different products with you, it is a good idea to use the ULTRA PRO as a regeneration drink. Also conceivable: LONG ENERGY Berry in double concentration (60-80 g + approx. 500 ml water). Like this, there is no need for additional recovery products. It is recommended to drink a portion within 30 minutes after finish arrival and possibly a second one, if there is no main meal within 90 minutes.
• On multi-day events, it makes sense to take another portion of CARBO LOADER or a portion of ULTRA PRO before going to bed in order to start the next day with energy stores refilled.

Rough nutrient dosage guideline

Carbohydrates
Approx. 60-80 grams per hour, during long-term endurance up to slightly more than 100 g/h can be absorbed and metabolised.

Liquid
Depends on and varies strongly according to the situation, 0.4 to 1 litres per hour advised. Note: with drinking volume also the ingested energy content changes, which has to be considered with the intake of other energy sources accordingly.

Protein
Basically not necessary, but some studies point to an increase in performance and recovery if protein is already taken during performance. Approx. 20 g protein every 3 to 4 hours for events lasting 6 to 8 hours or longer. Ideal for this: ULTRA PRO or AMINO 12500. The ULTRA PRO drink can be considered an alternative to solid food, but must be prepared with water immediately before consumption and cannot be mixed several hours in advance. On shorter occasions it is easier to add/take some protein directly in the sports drink or swallow capsules/tablets such as AMINO EAC or BCAA.

Fat
Fat intake only plays a role at endurance duration beyond approx. 10 hours, when performance intensity is very low and fat can be digested. It can be neglected and should not intentionally used in a one-day event as it may quickly act negatively, if exercise intensity becomes too high.

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Author: Remo Jutzeler
Head R&D SPONSER SPORT FOOD
Ing. Applied Food Sciences UAS
MAS Nutrition & Health ETHZ

Fluid Requirements

Fluid requirements during physical activity

Fluid loss in sports is more relevant than ever during the hot summer season. Besides sufficient energy, fluid replacement during training or competition is considered the most important performance factor. Read in this article what athletes should know about drinking and take advantage of our drinking guideline, which can be applied to many sports.
The body absorbs fluid through food and beverages and loses it again through urine, skin, stool and lungs. Physical activity and sweating significantly increases fluid losses, requiring also increased drinking volumes during and after exercise. The amount of sweat loss, besides from ambient temperature and selected intensity, depends also on other environmental conditions. For example, the choice of clothes and sunscreen play an essential role. If you wear heat-storing clothing, the captured heat will increase body temperature and the cooling effect of sweating is considerably diminished. Sunscreen which are poorly absorbed by the skin, will also hinder the evaporation of perspiration.

Individual variation of ideal drinking volumes
The maximum sweating rates range between 2 to 3 litres per hour at high-intensity loads and in a hot climate. In most sports and under normal conditions, however, the sweat losses are usually around 1 litre per hour or even lower. Numerous studies have shown that sweat losses vary substantially between athletes. For this reason, a generalization of fluid intake is difficult. The individual fluid intake and losses can be determined relatively easily by weighing. Decisive is the body weight before and after the activity. A helpful method to determine the individual drinking volume is provided by the hydration calculator (only available in German on the website of the Swiss Sports Nutrition Society). If this procedure is still too complicated, one should follow the following thumb rule: «Drink 0.4 to 0.8 litres per hour of activity, according to the feeling of thirst!»

Drinking during physical activity
Body fluid loss mainly origins from the blood plasma, which leads to a reduction in blood volume and thus to a drop in blood pressure. A fluid loss of 2% of body weight, which corresponds to approximately to 1.4 kg in a 70 kg athlete, leads in the medium term already to a reduced performance. Beyond a fluid deficit of 5%, performance can no longer be maintained. The consequences are fatigue, apathy, vomiting and cramps, usually leading to exhaustion and failure to maintain any physical activity. As with everything else, the same applies to drinking volumes: «All with measure».

Beware of excessive drinking!
Excessive drinking is just as critical as insufficient intake. Therefore, both amateur and competitive athletes should primarily try to drink after thirst. Usually this routine will fit the individual needs. Excessive fluid intake can not only impair performance, but in extreme cases even become life-threatening if it leads to so-called hyponatremia due to sodium deficiency. Hyponatremia is a state of (too much) diluted blood plasma with a concomitant lack of sodium, as the kidneys cannot excrete water quickly enough. Such incidents became known at well-known running events in the USA. The examination showed that especially slow runners were prone to hyperhydration, who only consumed plain water and while running at a low intensity during marathons. If, on the other hand, electrolyte drinks are consumed, there is only a minimum risk to develop hyponatremia. A disadvantageous side effect of hyperhydration with plain water is that you would have to urinate very frequently.
There are clear risk factors identified with regard to excessive drinking:

• slow running speed and/or low intensity
• lacking experience
• female athletes
• high availability of beverages
• duration > 4 h
• unusually cold or warm climate/weather

Suitable sports drinks
The stomach fulfils the function of a reservoir which controls its emptying into the small intestine. Factors such as nutrient content, food consistency, amount of solids and temperature of fluid or food affect emptying time. For athletes who are exposed to hot temperatures, the energy density of the drink is particularly important. Because with higher energy concentration the gastric emptying time is delayed. As a result, liquid is released in portions into the intestine. If the drink also contains glucose and sodium, the liquid is optimally absorbed from the intestine into the blood. It is recommended to ensure that a drink has a slightly lower osmolarity (slightly less electrolytes and sugar components) than the blood. In addition, the acid content should be relatively low, which supports gastrointestinal tolerance. The following factors play a role in the choice of a suitable sports drink:

Osmolality
Osmotic pressure is determined by the substances contained in a solution, such as sugars and electrolytes. The osmotic pressure of a sports drink should be equal to or lower than the osmotic pressure of the blood. If the osmotic pressure of a drink is higher than that of the blood, the liquid in the intestine would first draw water from the body until equal pressure, i.e. concentration, is reached. This would cause the opposite, at least until equal osmolality is reached, namely dehydration.

Isotonic/Hypotonic
Isotonic drinks contain the same concentration of dissolved substances as blood. Fluid and nutrients thus enter the circulation quickly. Hypotonic drinks, on the other hand, have a slightly lower concentration and are generally better tolerated. Usually they also contain a broader sugar spectrum, which serves a long-lasting energy supply.

Carbohydrates
The type of carbohydrates is also important for rehydration speed. Since small carbohydrate molecules such as maltose, glucose and sucrose increase osmolarity and thus indirectly lead to a temporary reflux of fluid into the intestines from the blood, long-chain carbohydrates such as maltodextrin and starch are preferably used. Furthermore, sotonic/hypotonic beverages containing only glucose or maltose increase blood sugar content very quickly. And last but not least, fructose in a certain ratio helps to further increase energy intake per time unit, since it is absorbed differently and metabolised by the liver.

Sodium
Sodium is important to maintain the body's water balance. It is absorbed together with carbohydrates into the blood, which increases blood osmolality and in turn causes further absorption of water.

Electrolytes and vitamins
Other electrolytes and vitamins are not directly needed for rehydration purposes. However, they are partly added due to subordinate functions.

The ideal drinking routine in various sports
This drinking guideline summarises what is important when it comes to hydration and gives tips for putting together an individual drinking schedule.

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» all sports drinks from SPONSER in an overview (PDF)

Author: Remo Jutzeler
Head R&D SPONSER SPORT FOOD
Ing. Applied Food Sciences FH
MAS Nutrition & Health ETHZ