Abbott Nutrition, R&D, 18004 Granada, Spain.
Abbott Nutrition, R&D, Columbus, OH 43219, USA.
Nutrients. 2023 Dec 20;16(1):17. doi: 10.3390/nu16010017.
Hypohydration can impair aerobic performance and deteriorate cognitive function during exercise. To minimize hypohydration, athletes are recommended to commence exercise at least euhydrated, ingest fluids containing sodium during long-duration and/or high-intensity exercise to prevent body mass loss over 2% and maintain elevated plasma osmolality, and rapidly restore and retain fluid and electrolyte homeostasis before a second exercise session. To achieve these goals, the compositions of the fluids consumed are key; however, it remains unclear what can be considered an optimal formulation for a hydration beverage in different settings. While carbohydrate-electrolyte solutions such as sports drinks have been extensively explored as a source of carbohydrates to meet fuel demands during intense and long-duration exercise, these formulas might not be ideal in situations where fluid and electrolyte balance is impaired, such as practicing exercise in the heat. Alternately, hypotonic compositions consisting of moderate to high levels of electrolytes (i.e., ≥45 mmol/L), mainly sodium, combined with low amounts of carbohydrates (i.e., <6%) might be useful to accelerate intestinal water absorption, maintain plasma volume and osmolality during exercise, and improve fluid retention during recovery. Future studies should compare hypotonic formulas and sports drinks in different exercise settings, evaluating different levels of sodium and/or other electrolytes, blends of carbohydrates, and novel ingredients for addressing hydration and rehydration before, during, and after exercise.
脱水会降低运动时的有氧表现和认知功能。为了最大程度地减少脱水，建议运动员在至少处于水合状态时开始运动，在长时间或高强度运动期间摄入含有钠的液体，以防止体重损失超过 2%，并保持升高的血浆渗透压，并在进行第二次运动前迅速恢复和保持水和电解质的平衡。为了实现这些目标，所消耗的液体的成分是关键；然而，在不同情况下，什么可以被认为是一种最佳的补水饮料配方仍不清楚。虽然碳水化合物-电解质溶液（如运动饮料）已被广泛探索作为在剧烈和长时间运动期间满足燃料需求的碳水化合物来源，但在液体和电解质平衡受损的情况下，例如在炎热环境下运动，这些配方可能不是理想的选择。相反，由中等至高浓度电解质（即≥45mmol/L）组成的低渗配方，主要是钠，结合少量碳水化合物（即<6%）可能有助于加速肠道水吸收，维持运动期间的血浆容量和渗透压，并在恢复期间改善液体保留。未来的研究应在不同的运动环境中比较低渗配方和运动饮料，评估不同水平的钠和/或其他电解质、碳水化合物的混合物以及用于解决运动前后水合和再水合的新型成分。
