Develop your personalised hydration strategy

Hydration: Whether you are working out, competing, training or working in a hot environment, you need to know how much fluid to replace and replenish electrolytes and amino acids.

1. Work out how much fluid you lose during a workday or exercise session.

  • This can be estimated by measuring your body mass before and after exertion, but to be effective, you need to remove clothing since considerable amounts of fluid can be held in the clothing.
    • To keep things simple, plan to measure the change in body mass over a period of 1 to 3 hours so that you can avoid the influence of ingesting food.
    • You can work out a change in body mass per hour and use this as a guide to estimate fluid losses over work shifts, or over days of competition.
  • You will also need to take account of how much fluid you consumed during the exertion
    • Add the volume of fluid (in litres) you consumed to the change in body mass (kg– approximately equivalent to litres) to estimate your fluid loss.
    • Here is an example:
      • Period of exertion: 3 hours
      • Before exertion weight: 75Kg
      • After exertion weight: 73Kg
        • Change in body mass: 2 Kg, which is approximately equivalent to 2L
      • Consumption of fluid: 1L during the exertion
        • Total fluid loss = 2 + 1 = 3L
        • Total fluid loss per hour = 1L
  • This quantity of fluid is then useful as a guide to work out how much water/fluid you should take to maintain hydration.

2. Make sure you are hydrated before you start the day at work or start your exercise session. If this is going to be an intensive long session, or day’s exertion in the heat,

3. Take a serving of ElectrAAte® during or immediately after the exercise/work session to help replenish fluid, amino acids and electrolytes.

  • If your fluid loss is more than the ElectrAAte® volume in your drink bottle, then make up the difference required for fluid intake with water.
  • If your exercise sessions are extreme or you work prolonged hours in a hot environment, then generalised modelling calculations would suggest that a serving of ElectrAAte® should be taken every three hours of exertion or for every 3 L of fluid lost.

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