![]() Sodium concentrations of ~ 10–25 mmol/L enhance the palatability and voluntary consumption of fluids consumed during exercise, although higher sodium/electrolyte concentrations may increase fluid retention. ![]() ![]() The electrolyte content of sports drinks, particularly sodium, helps to preserve the thirst drive.Such intake may also be beneficial to bone health by reducing the effect of exercise with low carbohydrate availability on markers of bone resorption.Consuming carbohydrate before, during and/or after prolonged intensive exercise may help to protect immune function by being associated with a reduction in the detrimental changes in cytokines and immune system cells normally induced by exercise stress.These roles are based on studies that investigate the acute response to exercise further work is needed to determine if these actions translate into a reduced risk of illness and injury. There may be other roles for carbohydrate support during prolonged strenuous exercise that are of benefit to athlete health, particularly for high performance athletes.Mouth sensing: the exposure of receptors in the mouth/oral cavity to carbohydrate creates a favourable response in the brain and central nervous system (CNS), decreasing the perception of effort and enhancing pacing strategies.Performance benefits have been clearly demonstrated in a range of sporting events when carbohydrate is consumed during exercise to provide an additional fuel to the muscle.Guidelines for carbohydrate intake during different sporting activities vary according to the importance of these effects. Carbohydrates consumed during exercise can support or enhance performance via two different mechanisms: provision of fuel for the muscle and a mouth sensing benefit to the brain and central nervous system.According to various expert position stands, the composition which provides rapid delivery of fluid and fuel and maximises gastric tolerance and palatability is within the range of 4–8% (4–8 g/100 ml) carbohydrate and 23–69 mg/100 mL (10–30 mmol/L) sodium.Sports drinks are designed to deliver a balanced amount of carbohydrate and fluid to allow an athlete to simultaneously rehydrate and refuel during and after exercise.
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