During moderate to intense exercise, we can produce up to 2 litres of sweat per hour depending on individual sweat rates and the environmental conditions that surround us. Sweat contains vital electrolytes which are essential for numerous bodily functions such as hydration and the regulation or nerve and muscle function. SiS Hydro Tablets contain essential electrolytes such as sodium, calcium and magnesium to help keep us hydrated during exercise. If fluid and electrolyte losses are not replaced, dehydration arises which is a major cause of fatigue. Dehydration will augment fatigue through elevated cardiovascular strain, thermal strain, increased heart rate and rate of perceived exhaustion (how hard we perceive the exercise to be), muscle lactate production and glycogen utilisation (we deplete carbohydrate stores quicker meaning we have less for the exercise bout). SiS GO Hydro can help prevent this, with the aim not to lose more than 2% of our body mass through sweat. General recommendations* Before Exercise 2 hours before exercise, drink 6 to 8ml of fluid per kg of body weight to allow time for absorption and removal of any excess, having sodium before exercise will stimulate thirst and promote the retention of fluids. During Exercise Drink regularly, in small amounts with the aim of consuming enough to prevent excessive dehydration (reductions from baseline body weight greater than 2%). Using SiS GO Hydro during exercise will also replace essential electrolytes, though you can consume before or after exercise also (do not consume over 4 tablets per day). After Exercise Post exercise you should aim to consume 1.5 L for each kg of body weight lost (this is enough to also take into account the fluid that is naturally lost from the body via urine). This does not need to be consumed all at once though, aim for ~ 500ml immediately post-exercise then regular intervals after that. The easiest way to calculate your fluid loss is to weigh yourself before and after training. Guidelines taken from American College of Sports Medicine guidelines on fluid intake for exercise (2002) and Position stand: Exercise and fluid replacement (2007). *Note. These guidelines are for general use and do not constitute specific advice for individuals and you should always try and find what works for you. References: American College of Sport Medicine. 2009. ACSM position stand: Exercise and fluid replacement. Medicine and Science in Sport and Exercise 39 (2): 377 – 390. Maughan R. J. and L. M. Burke. 2002. Sport nutrition. Handbook of sports medicine and sciences. Oxford: Black-well science. Jeukendrup A. and Gleeson M. 2010. Sport nutrition. An Introduction to Energy Production and Performance. Human Kinetics. Written By Dr Emily Jevons - PhD in Exercise Physiology & Nutrition, Clean Sport Advisor Emily has worked with Science in Sport since 2021. With a PhD in Exercise Physiology & Nutrition, she currently provides nutritional advice for endurance athletes. Emily not only understands the science behind performance nutrition solutions, but also the physiological and psychological demands of sport after competing competitively in swimming and triathlon for a number of years.
