Physical activity often leads to sweating as a natural response to regulate body temperature by dissipating heat and bringing it back within normal limits. The extent of sweating is influenced by various factors, including individual characteristics like body weight, metabolism, heat acclimatization, genetic predisposition, as well as the intensity and duration of exercise, clothing worn, and environmental conditions such as temperature, humidity, and altitude. The type of exercise also plays a role, with different sweating levels observed between constant load exercises and intermittent activities, like those in team sports.

Science Behind Hydration

Interesting News, August 20, 2024.

The Science Behind Hydration: Why It Matters for Your Health

Food Research Lab Circle Logo

Start your beverage
brand today

Food Research Lab Logo

To review your food with Professional
staying one Step ahead

Share

Physical activity often leads to sweating as a natural response to regulate body temperature by dissipating heat and bringing it back within normal limits. The extent of sweating is influenced by various factors, including individual characteristics like body weight, metabolism, heat acclimatization, genetic predisposition, as well as the intensity and duration of exercise, clothing worn, and environmental conditions such as temperature, humidity, and altitude. The type of exercise also plays a role, with different sweating levels observed between constant load exercises and intermittent activities, like those in team sports.

Sweating results in the loss of body fluids and essential electrolytes, primarily sodium, along with smaller amounts of potassium, calcium, and magnesium (Swaka, 2007). Dehydration caused by exercise, particularly when it reaches 2% of body mass, is generally recognized as detrimental to physical performance. (Casa et al 2005). Physiological consequences of dehydration include impaired thermoregulation, increased cardiovascular strain, and in severe cases, cognitive impairment. Additionally, exercise-induced fatigue can stem from depleted carbohydrate reserves in the body (EFSA 2015).

To combat these effects, consuming electrolyte drinks during and after intense exercise is beneficial for maintaining physical performance and rehydration. The European Food Safety Authority (EFSA) has assessed the health claims associated with carbohydrate-electrolyte solutions, noting their ability to reduce perceived effort, enhance water absorption, and sustain endurance during exercise. The EFSA concluded that drinks containing electrolytes (especially sodium) and carbohydrates are more effective than water alone in maintaining physical performance during prolonged exercise and in preserving fluid and electrolyte balance (EFSA, 2011)

Physical activity often leads to sweating as a natural response to regulate body temperature by dissipating heat and bringing it back within normal limits. The extent of sweating is influenced by various factors, including individual characteristics like body weight, metabolism, heat acclimatization, genetic predisposition, as well as the intensity and duration of exercise, clothing worn, and environmental conditions such as temperature, humidity, and altitude. The type of exercise also plays a role, with different sweating levels observed between constant load exercises and intermittent activities, like those in team sports.

Sweating results in the loss of body fluids and essential electrolytes, primarily sodium, along with smaller amounts of potassium, calcium, and magnesium (Swaka, 2007). Dehydration caused by exercise, particularly when it reaches 2% of body mass, is generally recognized as detrimental to physical performance. (Casa et al 2005). Physiological consequences of dehydration include impaired thermoregulation, increased cardiovascular strain, and in severe cases, cognitive impairment. Additionally, exercise-induced fatigue can stem from depleted carbohydrate reserves in the body (EFSA 2015).

To combat these effects, consuming electrolyte drinks during and after intense exercise is beneficial for maintaining physical performance and rehydration. The European Food Safety Authority (EFSA) has assessed the health claims associated with carbohydrate-electrolyte solutions, noting their ability to reduce perceived effort, enhance water absorption, and sustain endurance during exercise. The EFSA concluded that drinks containing electrolytes (especially sodium) and carbohydrates are more effective than water alone in maintaining physical performance during prolonged exercise and in preserving fluid and electrolyte balance (EFSA, 2011)

Create your own Beverage with Guires Food Research Lab

In 2015, EFSA provided scientific guidance on nutrition for athletes, affirming that beverages with both electrolytes and carbohydrates support physical performance during endurance activities and help maintain fluid and electrolyte balance over extended periods. The American College of Sports Medicine also supports this view, stating that electrolyte and carbohydrate-containing drinks can sustain fluid and electrolyte balance and enhance exercise performance. They emphasize that carbohydrate intake is particularly beneficial for maintaining intensity during high-intensity exercises lasting around one hour or more, as well as during less intense but prolonged exercise sessions. The guidelines also recommend that for rapid recovery from significant dehydration, individuals should consume about 1.5 liters of fluid for every kilogram of body weight lost, with sodium-rich drinks and snacks aiding in the quick restoration of hydration.

A systematic review examining the impact of carbohydrate supplementation on exercise performance across 61 studies found that 82% of the studies reported significant performance improvements with carbohydrate supplementation, compared to a placebo. The remaining studies showed no improvement (Stellingwerff et al, 2014).

While these findings were based on carbohydrate concentrations ranging from 6% to 18%, few studies have explored the effects of lower carbohydrate concentrations (below 5%) on hydration and performance. As a result, current regulations stipulate that electrolyte drinks must contain at least 5% carbohydrates, with most commercial products containing between 6% and 7.4%. However, some research suggests that lower carbohydrate concentrations might enhance gastric emptying rates and water absorption, offering potential benefits for hydration and performance.

At FRL, we specialize in assisting with the formulation of various types of hydration drinks, including hypertonic, isotonic, and hypotonic beverages. Our expertise ensures that each formulation is tailored to meet specific hydration needs, whether it’s for pre-exercise, during exercise, or post-exercise recovery. We focus on optimizing the balance of carbohydrates, electrolytes, and osmolarity to enhance hydration, improve endurance, and support overall athletic performance. Whether you need a hypertonic drink for rapid recovery after intense workouts, an isotonic drink for maintaining fluid balance during exercise, or a hypotonic drink for quick hydration, FRL provides comprcomehensive support in creating effective, science-based formulations.

FRL circle logo

Get in Touch With a Beverage Development Specialist