Why do we need to consume sports drinks?
They contain carbohydrates and electrolytes to fuel the body and maintain hydration levels. Only necessary while performing exercise lasting longer than 60 minutes.
When to use sports drinks:
may be appropriate for consumption to top up on carbs and hydrate
5-7 ml.kg of body weight 4 hours before exercise is ideal.
during events lasting longer than 60 minutes.
30-60g per hour if more than 60 minutes.
as part of your recovery routine.
Consume 1.5L of fluid per 1 kg of body weight loss.
Over consumption may lead to substantial weight gain during an event. May be detrimental to performance.
Be sure to talk with a sports dietitian / nutritionist for any advice on nutritional supplementation.
Source: The Irish Sports Council.