Recipe for a Sports Drink that will help Prevent Dehydration

Water's most important role during activity is body temperature regulation. Active muscles generate heat which must be removed. The evaporation of sweat from skin is the most effective way to cool the body. Heavy or prolonged sweating can lead to dehydration. Dehydration is a major cause of fatigue and poor performance. It also increases the risk of cramps, heat exhaustion and heat stroke.

Preventing Dehydration (during your soaring flight)

Before Exercise:

Schedule water intake throughout the day. Drink at least 2L or 8 cups per day.

Prior to Flying.

Drink water up to 2 hours before start time, then stop drinking. Five or ten minutes before the getting in the glider consume as much water as is comfortable (2 cups or more). This allows time for the bladder to empty, then provides fluid (that will not reach the bladder) to help keep the body hydrated.

During exercise or flying.

drink 1/3 -1/2 cup every 15 to 20 minutes. On very hot days drink more.

After exercise or flying.

Quenching thirst does not satisfy the body's need for water

• Drink 1 litre for each kilogram of weight loss.
• Monitor urine color and amount. A small amount of dark urine is a sign of dehydration. Plenty of pale urine during the day is a sign of sufficient fluid intake.
• Limit or avoid tea, coffee, or cola beveridges. All are "diruretics". These may increase urine output and fluid loss.

A Sport Drink

• Plain, cool water is sufficient for events or training lasting one hour or less.
• Beverages containing 2.5-10% carbohydrate (glucose or sucrose) are beneficial when activity lasts longer than one hour.
• The addition of a small amount of sodium enhances CHO absorption.
  RECIPE: To make a 2 litres of a Sports Beverage, mix
  • 1 mL of salt (1/4 teaspoon)
  • 150 mL sugar (2/3 cup)
    A package of flavor crystals subsititutes nicely for some (about 100ml) of this sugar to enhance the flavor of the this drink.
  • 200 mL (7/8 cup) of unsweetened orange juice
  • 1.8 L (7-1/4 cups) of water

Weight Loss Due to Dehydration

Rapid weight loss accompanies dehydration. Check your weight. Weight drops 1 kilogram for every litre lost (or 1 pound for every pint = two 8 oz glasses of water). Persistance weight loss due to dehydration has detrimental effects on performance with significant decreases in strength, blood volume, cardiac function, gycogen stores and oxygen consumption. There are marked losses in electrolytes. The cumulative affect is compromised performance and endangered health.

For more information contact a sport dietitian/nutritionist or your local sports medicine council.