Keep hydrated throughout your workout and replenish afterwards
Correct use of gym equipment and supportive shoes and bras aren't the only essentials for working out, keeping hydrated is of the utmost importance.
If you’re a budding gym bunny, it can be tempting to try any means necessary to boost your new gym regime, and sports drinks are just one of the range of accessories fitness fans are turning to in hopes of boosting results. But popular sports drinks maker Lucozade has recently been slammed, as The Advertising Standards Authority has published a ruling that the high profile advertising campaign using the slogan ‘Hydrates and fuels you better than water’ has breached their Code.
Despite being designed for those who are highly physically active, a further piece of research from the Natural Hydration Council (NHC) in 2012 revealed that over 11 million adults across Britain consume sports drinks while sitting at their office desks. In addition, a further third of low-intensity exercisers also consume these drinks when exercising for “extra energy”- despite not even breaking a sweat.
Professor Paul Gately, Carnegie Professor of Exercise and Obesity and Director of MoreLife at Leeds Metropolitan University, has commented:
“The claims made in this advert were not supported by the scientific evidence for carbohydrate electrolyte solutions. Sports drinks can help to hydrate during and after intense, endurance exercise, but there are many factors to take into consideration, including how physically active the person is to begin with and what they have consumed that day. Most people exercise for less than 60 minutes per day and tend not to participate at an intensity in which sports drinks could make a positive contribution. For the majority of people water is the best choice”.
Dr Emma Derbyshire, Senior Lecturer in nutritional physiology at Manchester Metropolitan University and advisor to the Natural Hydration Council also said:
“It is great to hear the outcome of this investigation as sports drinks are really only relevant for a small percentage of people engaged with exercise and sport. Most of us don’t exercise for over 60 minutes at the kind of intensity that would require a sports drink and therefore, water is perfectly adequate and contains zero calories, sugar and additives”.
For those who are still looking to up their exercise ante, but don’t want to turn to exercise aids, Dr Emma Derbyshire has some top tips for healthy hydration during exercise
Five tips for healthy hydration DURING EXERCISE
1 For most light intensity types of exercise including recreational swimming, golf and walking, and for any physical activity lasting less than 1 hour, water will rehydrate you adequately.
2 Sip water in small amounts before, during and after exercise.
3 Replenish fluids regularly especially when sweat rates are high and/or exercising in warm environments.
4 Perform at your best and pack a bottle of water with the rest of your sports gear.
5 Sports drinks may be beneficial for those undertaking regular high-intensity training and performance exercise lasting for more than 1 hour[5].
Tagged in Health exercise Healthy Body fitness tips Workout Hydration