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Re-hydration strategies

Staying hydrated will help you perform towards the top end of your ability. But what strategy is the best for you?

How much and how often should you take in carbohydrates?



Intake Amounts:

Data already existing that shows for exercise of between 1-2.5hrs you will need 30-60 g/h and for greater than 2.5hrs you will need up to 90 g/h

For consumption greater than 60 g/h you should combine the carbohydrates, for example glucose and fructose.


Timing of Intake:

Recent study by Steve Mears of Loughborough University.
Study iconsidered whether the intake of carbohydrate sports drinks affected the exogenous carbohydrate oxidation rates and gastrointestinal (GI) comfort.

Runners were asked to complete 2 x 100 minute steady state runs using a treadmill set at a moderate tempo. The first 100 minutes “run” the runners were asked to consume 200ml every 20 minutes and during the second 100 minute run, they were asked to consume 50ml every 5 minutes.




Exogenous carbohydrate oxidation rates were 23% higher during exercise when larger volumes were ingested every 20 min.

Steve Mears said: ” This new study suggests that ingesting larger volumes would be better than frequently sipping smaller amounts”

The study also showed no difference in gastro-intestinal problems with this larger amount of intake. In other words, runners may be able to tolerate much more than they think they can.

Runners were given 3 gels per hour and asked to complete a series of high intensity 16km runs. It was observed that “minimal gastro-intestinal problems” despite expecting a “lot” of GI issues with this high intake of carbohydrate.



Like all changes, we strongly recommend that you try these changes during training and your training camp to make sure these strategies help you and that you do not develop any gastro-intestinal discomfort or problems, as you will need to allow your gut to adopt to the new volumes and timings.


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