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The composition of the drink you will need to use for hydration is different depending on the environment and the conditions in which you are going to practise.When you are running in a warm environment, you will need to be more hydrated, it will be more important for your health and your safety. By these weather conditions, you will prefer a less concentrated drink, opposed to a concentrated drink when the weather is cooler.
- Water: hydration.
- Carbohydrates: direct energy.
- Maltodextrin: gradually assimilated energy.
- Vitamins B1, B2 and B6: help the body to assimilate carbohydrates.
- Sodium: improve the hydration of the body and help to counterbalance the lost water evacuated by perspiration.
- Electrolytes (potassium, magnesium): decrease the energetic losses due to perspiration.
WHICH DRINK FOR WHICH ACTIVITY?
Like dehydration, the decreasing of the blood sugar level will also have a direct impact on your efforts and your performances. You will need to compensate these losses during the effort to save your level and your performances.
SHORT TERM EFFORTS
For 1-hour exercises, it would be advised to have carbohydrate drink to have regularly (150 to 300 ml every 30 minutes). This drink will give your body direct energy to continue your effort. This drink must contain simple carbohydrates, sodium and vitamin B1.
LONG TERM EFFORTS
For 2-hour exercises or more, you will need more supplies of carbohydrates and minerals, they will help you complete your effort. You will need different kinds of carbohydrates (maltodextrin, amidon...), as well as more minerals to insure your performance (sodium, potassium and magnesium) and vitamins (B1, B2, B6...). All of these nutrients will work together to support your body during this longer run.