Recipe for a Sports Drink that will help Prevent Dehydration

Adapted from: "Sport Nutrition" published by Milk Maritime Inc.

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

A Sport Drink

Why drink a Sports Drink?

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.