when athlete needs more water

If an athlete is involving in physical activity & training more than 1 hour then he/she must hydrate his body with additional fluid it is also obvious that a great skilled athlete has practised long lasting hours daily to reach a height of excellence  in his field.



Thus it become necessary to watch the fluid intake of an athlete to optimise his performance index.

an athlete doing extra hard work to reach his peak performance has to add fast digesting carbs to boost his performance and reduce fatigue during training. In general thumb rule he should add 20 -60 g of carbs per hour  to boost his performance .

the use of sports drink with a carbohydrates content approx 4 to 7% per 100 ml gives up the boost pop energy to maximise his performance in most of his training and competition.

For example a distance runner should use a sports drink to support his performance.

bonus tip for athlete :-
1.Include sodium in fluid consumed during event lasting more than 90 minutes to cope up with the sodium loss during training in the form of sweat.

2. Take 2g of caffeine to boost both physical and mental performance(for any win you have to first win in your mind before appearing in field, and maintaining this strong mentality during event).