Clevedon Amateur Swimming Club

  • Body fluid is lost when you swim.  Drinks provide fluid to help prevent dehydration

  • Some drinks also contain some carbohydrate (sugar) to provide some energy and some sodium or potassium (electrolytes)

  • Drinks provide both fluid & energy (isotonic) are well absorbed by the body

  • Avoid the very high sugar “high energy” or “designer” drinks as they can stop the body using the fluid efficiently

  • Try not to become thirsty – being thirsty means you are already dehydrated

There are 3 different types of drinks on the commercial market

Isotonic: these fluids are absorbed as quickly as water and provide a boost of carbohydrate for the working muscle.  It has shown that isotonic drinks, if taken around training can help performance.  They can be drunk before & after exercise.

e.g. Lucozade Sport, Powerade, High Five, Boots Isotonic & Gatorade.

Hypotonic: contain less carbohydrate but are still useful in providing fluid to the body.  They can be drunk before & after exercise e.g. Lucozade low calorie, replay

Hypertonic:  These fluids should only be used after a swim to help refuel the muscles carbohydrate (glycogen) stores e.g. Lucozade NRG

Commercial sports drinks are convenient but expensive.

 Try making your own.

Ingredient

Hypotonic

Isotonic

Hypertonic

Glucose / Sucrose

warm water

salt

20g

1 litre

1g ( a pinch)

50g

1 litre

1g ( a pinch)

100g

1 litre

1g ( a pinch)

Unsweetened fruit juice

Water

salt

250mls

750mls

1g ( a pinch)

500mls

500mls

1g ( a pinch)

1 litre

1g ( a pinch)

Orange squash

water

salt

100mls

1 litre

1g ( a pinch)

200mls

1 litre

1g ( a pinch)

400mls

1 litre

1g ( a pinch)