Hydration

Staying hydrated during an endurance race is important, if an athlete becomes dehydrated it is dangerous and can negatively impact performance. During training and events, athletes will sweat which causes lost electrolytes. Drinking beverages that have carbohydrates is very effective to replace these lost electrolytes. It has been recommended 4-8% of carbohydrate solution to help prevent dehydration and maintain fluid levels (Von Duvillard et al., 2004). Additionally, pre-exercise has been recommended 900ml+ fluids within four hours. During training and competitive exercise, it is suggested that 600-1200 ml/h of water. Research states 0.5-0.7 g/L of sodium is effective. For post exercise, it has been proposed that 1500ml of fluid for every kilogram lost (Ranchordas et al., 2017). Furthermore, if training is in a hot environment, drinks should have between 10-30 mmol for best absorption. This also reduces risk of hyponatraemia (Von et al., 2004).

References:

Ranchordas, M., Dawson, J., & Russell, M. (2017). Practical nutritional recovery strategies for elite soccer players when limited time separates repeated matches. Journal Of The International Society Of Sports Nutrition, 14(1). 

Von Duvillard, S., Braun, W., Markofski, M., Beneke, R., & Leithäuser, R. (2004). Fluids and hydration in prolonged endurance performance. Nutrition, 20(7-8), 651-656.

Von Duvillard, S. P., Braun, W. A., Markofski, M., Beneke, R., & Leithäuser, R. (2004). Fluids and hydration in prolonged endurance performance. Nutrition, 20(7-8), 651-656.