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Water alone is adequate fluid replacement for exercise under 60 minutes, but probably not for most distance competitions. Sports drinks can be helpful for athletes exercising at a high intensity for more than 60 minutes. Fluids supplying 60-100 calo-ries per 8 oz helps to supply the needed calories for continuous performance. It is not really necessary to replace electrolyte losses during exercise, as you are unlikely to deplete the body’s stores of sodium, potassium, or other minerals during normal training. If you are exercising under extreme conditions over 3-5 hours, you may want to add a sports drink with electrolytes. Before exercise, as a general guideline, drink 15-20 oz, 2-3 hours before exercise, and 8-10 oz 15 minutes before exercise. Weigh yourself before you start the exercise. During exercise, drink 8-10 oz every 15 minutes during exercise. If exercising more than 90 minutes, drink 8-10 oz of a sports drink with no more than 8% carbohydrate every 15-30 minutes. Drink even if you are not thirsty. After exercise, weigh yourself and replace fluid losses. Drink 20-24 oz of water for every pound lost. Consume a sports drink or fruit drink within 2 hours after exercise to help replenish glycogen stores. Please take care of yourself, so that you will be able to take care of your equine partner. |
