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Proper hydration is important to maintain optimal athletic performance.1 During exercise lasting longer than 40 minutes, hydrating with fluids that include carbohydrates may maintain athletic performance throughout the activity whereas for activity lasting more than 1-2 hours, sodium should also be included in the rehydration fluid.1 Replacing salt lost through sweat is an important part of recovery and can help an athlete prepare for the next activity session.1 While athletes are often educated on fluid intake to combat exercise-associated dehydration, education on the proper composition of carbohydrate-electrolyte (CE) solution is not as common, therefore athletes may not recognize a simple meal or snack instead of a sports drink may adequately replenish their salt stores.1,2 Sweat has become a target of interest for technology focused on detecting biomarkers that can determine a person’s physiological status, such as their electrolyte loss or hydration levels.3 |
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"Oral rehydration beverages for treating exercise-associated dehydration: a systematic review. Part I: carbohydrate-electrolyte solutions" Borra et al, 2025. Recommendations exist regarding the amount of fluids to consume in order to rehydrate post-activity, but there is limited guidance on the type of fluid that is best for rehydration. Fluids that are 0-3.9%, or preferably 4-9% CE solution may be beneficial for rehydration. ATs can educate patients about the optimal carbohydrate-electrolyte solution and recommend commercial sports drinks when whole foods are not available. "A systematic review on oral rehydration beverages for treating exercise associated dehydration Part II. The effectiveness of alternatives to carbohydrate-electrolyte drinks" De Brier et al, 2025. When compared with water for rehydration, skim or low-fat cow’s milk without additional food may improve fluid volume/hydration status, though evidence is of low certainty. Fresh coconut water showed no significant difference in these metrics compared with water. There is no evidence to suggest beer for rehydration, and it is not recommended due to other potential adverse effects.
"The effects of a sugar-free amino acid-containing electrolyte beverage on 5-kilometer performance, blood electrolytes, and post-exercise cramping versus a conventional carbohydrate-electrolyte sports beverage and water" McIntosh et al, 2024. Multi-ingredient, low calorie dietary supplement (MIDS) compared with CE beverage and distilled water during a 5-kilometer time trial showed no difference in time trial completion, indirect calorimetry, urine specific gravity, or body mass. Blood potassium and sodium/potassium ratio were better maintained with the MIDS. Furthermore, post-exercise cramp prevalence and severity was higher with CE beverage and trended higher with water as compared to MIDS. These findings suggest MIDS may be favorable to CE beverage for rehydration. |
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"Battery of Testing in an Athlete With Recurrent Exercise Associated Muscle Cramp Episodes: A Case Study" Mathers DJ, Latorre JE, Johnson PD: University of Michigan, Ann Arbor, MI (2022, S-212) |
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References Tambalis, K. D. (2022). The effect of electrolytes and energy drinks consumption on athletic performance–a narrative review. European Journal of Fitness, Nutrition and Sport Medicine Studies, 3(1). http://dx.doi.org/10.46827/ejfnsm.v3i1.127. Borra, V., De Brier, N., Berry, D. C., Zideman, D., Singletary, E., De Buck, E., & International Liaison Committee on Resuscitation First Aid Task Force. (2023). Oral rehydration beverages for treating exercise-associated dehydration: a systematic review. Part I: carbohydrate-electrolyte solutions. Journal of Athletic Training. https://doi.org/10.4085/1062-6050-0682.22 Asadi, M., Golbashy, M., & Hosseini, M. (2024). Potassium Wearable Potentiometric Biosensors and Related Sweat Collection Methods: A Review. Analytical and Bioanalytical Electrochemistry, 16(4), 377-388. DOI: 10.22034/abec.2024.712924
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