During exercise, plain water is poorly absorbed. Research shows that water absorption increases approximately 600% when it is "paired" with a source of carbohydrates. This does not mean you must mix your water with a carbohydrate fuel (although that is easiest and ensures pairing), however the mixing of water and carbohydrates is necessary for water absorption to be enhanced. Given that energy gels are typically absorbed very quickly (3-15 minutes depending on the individual), as are other typical race day nutrition sources, I recommend that you take in water at the same time as taking in your nutrition.
It appears that small amounts of sodium also enhance water absorption, and appear to enhance carbohydrate absorption as well. Most race day nutrition contains sodium, therefore this rarely requires special consideration in forming your race day nutrition/hydration strategy.
In summary, carbohydrate drinks significantly improve hydration status compared to plain water.
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