Effective fluid and carbohydrate intake to prevent dehydration and a drop in performance
Summer poses particular challenges for endurance athletes: High temperatures and intense exertion lead to increased sweat loss and therefore to a significant loss of water and electrolytes. An optimal water and electrolyte balance is crucial to avoid a drop in performance, dehydration and health risks.
Scientific basis: Why are electrolytes and fluids so important?
Beim Schwitzen verliert der Körper neben Wasser vor allem Natrium, aber auch Kalium, Magnesium und Calcium. Studien zeigen, dass Defizite im Wasser- und Elektrolythaushalt (Hypohydration) die kardiovaskuläre und thermoregulatorische Belastung erhöhen und die aerobe Leistungsfähigkeit deutlich verschlechtern können.
Insbesondere bei intensiven Trainingseinheiten und heißem Wetter können Sportler täglich bis zu 4–10 Liter Wasser und 3500–7000 mg Natrium verlieren. Eine adäquate Zufuhr von Flüssigkeit und Elektrolyten ist daher essentiell, um die Homöostase zu erhalten und die Regeneration zu fördern. Bei erheblichem Flüssigkeitsverlust (>5 % des Körpergewichts) oder bei kurzen Regenerationsfenstern (<24 h) ist eine gezielte, aggressive Rehydratation mit isotonischen Getränken und Elektrolyten notwendig.
Hydration status and performance: what do current studies say?
Many athletes start training sessions in a hypohydrated state, which increases the risk of dehydration during training. Here, simple education and better accessibility to water led to significantly improved hydration and a marked increase in performance in the endurance test.
Isotonic drinks and gels: scientifically based products
Isotonic drinks are designed to have the same osmolarity as blood plasma and therefore enable rapid absorption of water and electrolytes. Optimal sodium concentrations are 400-1100 mg/l and a carbohydrate content of 4-8%, which supports fluid intake and at the same time provides quickly available energy.
AlpenPower Iso Drink combines quickly absorbable carbohydrates with a balanced electrolyte mixture - ideal for intensive sessions and competitions in summer. Studies show that the combination of carbohydrates and electrolytes improves performance and fluid intake during prolonged exercise. AlpenPower Gel 40 can also be a great supplement for fast, effective energy intake during intensive sessions.
Practical recommendations for summer training
- 2-3 hours before training: 500-600 ml liquid (ideally isotonic)
- During training: drink 150-250 ml every 20 minutes
- For longer or intensive sessions, specifically supply electrolytes and gels (e.g. via isotonic drinks, gels, powdered drink mixes)
- After training: replenish fluid losses promptly, supplement with electrolytes if necessary
Conclusion
Targeted hydration and electrolyte intake is scientifically proven to be essential during summer training to prevent dehydration and a drop in performance. Isotonic drinks and innovative gels are effective tools for optimally supporting your water and energy balance and getting the most out of your training. Ad libitum drinking (after feeling thirsty) is often not enough to compensate for fluid loss, especially if you are already hypohydrated.
A targeted intervention to increase fluid intake has been shown to improve hydration status and endurance performance, as shown in a study of young athletes during summer training.
Author: Laura Bahmann
Sources:
https://pubmed.ncbi.nlm.nih.gov/22150427/
https://pmc.ncbi.nlm.nih.gov/articles/PMC11989602/
