Adequate Alkaline Anytime alkaline water helps maintain hydration and, promotes the health, safety,and optimal physical performance of individuals participating in regular physical activity.

Adequate Alkaline Anytime alkaline water helps maintain hydration and, promotes the health, safety,
and optimal physical performance of individuals participating in regular physical activity.
Med Sci Sports Exercise
1996 Jan;28(1):i-vii.
amended 2019
Jan;25(2):i-viii

American College of Sports Medicine position stand. Exercise and fluid replacement.
Convertino VA, Armstrong LE, Coyle EF, Mack GW, Sawka MN, Senay LC Jr, Sherman WM.
It is the position of the American College of Sports Medicine that adequate fluid replacement
helps maintain hydration and, therefore, promotes the health, safety, and optimal physical
performance of individuals participating in regular physical activity. This position statement is
based on a comprehensive review and interpretation of scientific literature concerning the
influence of fluid replacement on exercise performance and the risk of thermal injury associated
with dehydration and hyperthermia.Based on available evidence, the American College of Sports Medicine makes the following
general recommendations on the amount and composition of fluid that should be ingested in
preparation for, during, and after exercise or athletic competition:
1) It is recommended that individuals consume a nutritionally balanced diet and drink adequate
fluids during the 24-hr period before an event, especially during the period that includes the
meal prior to exercise, to promote proper hydration before exercise or competition.
2) It is recommended that individuals drink about 500 ml (about 17 ounces) of fluid about important site 2 h
before exercise to promote adequate hydration and allow time for excretion of excess ingested
water.
3) During exercise, athletes should start drinking early and at regular intervals in an attempt to
consume fluids at a rate sufficient to replace all the water lost through sweating (i.e., body
weight loss), or consume the maximal amount that can be tolerated.
4) It is recommended that ingested fluids be cooler than ambient temperature [between 15
degrees and 22 degrees C (59 degrees and my website 72 degrees F])] and flavored to enhance palatability
and promote fluid replacement. Fluids should be readily available and served in containers that
allow adequate volumes to be ingested with ease and take a look at the site here with minimal interruption of exercise.
5) Addition of proper amounts of carbohydrates and/or electrolytes to a fluid replacement
solution is recommended for exercise events of duration greater than 1 h news since it does not
significantly impair water delivery to the body and may enhance performance. During exercise
lasting less than 1 h, there is little evidence of physiological or physical performance differences
between consuming a carbohydrate-electrolyte drink and plain water.
6) During intense exercise lasting longer than 1 h, it is recommended that carbohydrates be
ingested at a rate of 30-60 g.h(-1) to maintain oxidation of carbohydrates and delay fatigue. This
rate of carbohydrate intake can be achieved without compromising fluid delivery by drinking
600-1200 ml.h(-1) of solutions containing 4%-8% carbohydrates (g.100 ml(-1)). The
carbohydrates can be sugars (glucose or sucrose) or starch (e.g., maltodextrin).
7) Inclusion of sodium (0.5-0.7 g.1(-1) of water) in the rehydration solution ingested during
exercise lasting longer than 1 h is recommended since it may be advantageous in enhancing
palatability, promoting fluid retention, and possibly preventing hyponatremia in certain
individuals who drink excessive quantities of fluid. There is little physiological basis for the
presence of sodium in n oral rehydration solution for enhancing intestinal water absorption as
long as sodium is sufficiently available from the previous meal.

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