How to hydrate intelligently: liquid carbohydrates and exercise

There are two things you need to pay special attention to when going through a hard workout: carbohydrates and fluids. You’ve probably heard about how carbohydrates provide the energy needed for running, swimming, cycling, hiking, weightlifting, build strength through weight training or something else your heart desires. Furthermore, you must be aware that filling your body with water during and after a sweaty workout is key.

But why should we eat carbohydrates and stay hydrated? And how much and when should we eat carbohydrates and drink fluids? Finally, what are some examples that combine carbohydrates and hydrating fluids?

Carbohydrates: The most important macronutrient

First, carbohydrates are one of three main macronutrients (fat and protein are the other two) that provide us with calories. This macronutrient occurs naturally in the following foods:

• Fruits
• Vegetables
• Legumes
• Whole grain products
• Rice
• potatoes

Foods that contain carbohydrates bring a variety of important nutrients into the diet – vitamins, minerals, phytochemicals, antioxidants and dietary fiber, to name a few. Carbohydrates are the main source of energy for the body. They break down into sugars to act as gasoline for the body. Athletes are advised to avoid low carb diets for weight loss, as reducing carbohydrates can damage productivity.

How sugar works

Zachary come in all sorts of “flavors”. The simplest sugars are called monosaccharideswhich literally means ‘one sugar’. Examples of monosaccharides include glucose, fructose and galactose. Disaccharides follow. If you think that means “two sugars”, then you are on the money. The most famous the disaccharide is sucrose, better known as table sugar. Sucrose consists of equal parts glucose and fructose, which are glued together by chemical bonds. Then come the disaccharides oligosaccharides (3-10 sugars) and then polysaccharides, which means “a lot of sugar”.

Our bodies convert most of the carbohydrates we eat into glucose, which our muscles use for easily available energy. In fact, glucose is what feeds our brains. Sometimes we have more glucose available than our body needs. Excess glucose is stored as glycogen or fat, both of which may be available for future energy use. The simpler the carbohydrates, the easier it is for your body to convert them into a quick source of energy. Depending on your activity level and calorie needs, the US Government Dietary Guidelines for Americans recommend that 45 to 65% of your daily calories come from carbohydrates.⁽¹⁾ Choose foods with complex carbohydrates (see list above) over simple carbohydrates. Simple carbohydrates are found in white flour products, carbonated beverages, fruit juices and pastries.

Carbohydrates and sports

To maintains energy levels during a workout or competition, we can turn to science for our information. Studies show that eating carbohydrates 3-4 hours before Exercise increases glycogen stores in the liver and muscles and improves exercise efficiency.⁽²⁾ During Exercise, aim to take about 20-35 grams every hour. This ensures that your blood glucose levels remain stable and that your glycogen stores are not depleted.

The right way to hydrate during a workout

This leads us to hydration. Water is needed for basic cellular function and therefore The American Academies of Science, Engineering and Medicine recommend drinking between 91 and 125 ounces (2.7-3.7 ml) of waterr every day.⁽³⁾

Calculate how much water you need:

Water is also crucial for consumption before, during and after strenuous exercise. Drink about 17 ounces. (500 ml) water about two hours before training. If you train for more than 60 minutes, you should also rehydrate during your workout. Drink about 5 ounces (150 ml) every 20 minutes. After a high-intensity workout, you need to replace electrolytes and lost fluid. Everyone is different and depends on how much you sweat.⁽⁴⁾

Why you need to change electrolytes

Supplementing water with electrolytes and simple carbohydrates can increase productivity, especially when you train for more than an hour. The electrolytes are charged minerals that provide energy for your muscles. They are crucial for the proper functioning of your muscles. The most important electrolytes for exercise are:

• sodium
• calcium
• chloride
• magnesium
• potassium

If carbohydrates are gasoline, then electrolytes are motor oil, which ensures that your body works smoothly.

Food gels, energy gums and sports bars are great (and portable!) Sources of electrolytes and simple carbohydrates. Sport drinks not so portable, but they combine the benefits of simple carbohydrate fuel with the benefits of hydration. That makes them perfect for strenuous exercises over 60 minutes.

Conclusion

Staying hydrated and replacing electrolytes during training is not rocket science if you follow a few guidelines. Long, hard workouts or runs are what you love? Liquid carbohydrates will give you the energy you need to keep going.

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