Held every four years, the Olympic Games is a once-in-a-lifetime opportunity for athletes to join the elite and conclude years of dedicated training. With the action-packed 2020 Summer Olympics in full swing, you may wonder how these athletes maintain their hydration throughout the competition. We’ve pulled together five of their biggest hydration secrets to help your workouts reach Olympian-level standards.

1. Consuming Energy-Generating Carbohydrates

Carbohydrates are the primary fuel for endurance exercise and a significant nutrient for athletic performance. Isotonic sports drinks typically contain 14-15 g per 8 oz of fluid, and carbohydrate gels have anywhere from 18-36 g per packet. iPRO Hydrate – Sport Edition contains a vegetable-based carbohydrate called Maltodextrin. Maltodextrin is one of the highest glycemic index carbohydrates available. Athletes can only store so much glycogen in their bodies. Drinking a slow-absorbing low glycemic beverage in between competing forces athlete’s bodies to rely on its stored glycogen. Consuming fast-absorbing carbohydrates (like Maltodextrin in a bottle of iPRO Hydrate – Sport Edition) is the best way for athletes to fuel their energy and support their hydration.

2. Electrolytes to Optimize Hydration

When athletes sweat, they lose vital salts and minerals. These salts and minerals lost to sweat are known as sodium, potassium, magnesium, and chloride. Electrolytes play a primary role in maintaining hydration and rehydrating because they are responsible for directing water to the areas in the body that need it the most. Electrolyte imbalance can increase cardiovascular strain and impair athletic performance. Hydration drinks such as iPRO Hydrate – Sport Edition contain added electrolytes, which are more effective at rehydrating the body than drinking water alone.

3. Avoiding Excessive Caffeine Consumption 

Caffeine is a diuretic ingredient known to advance dehydration in large amounts, so athletes must be cautious about their caffeine intake. It’s a truism that it makes us feel more energetic as caffeine is a mild stimulant that speeds up the messages between our brain and body. However, too much caffeine intake can cause withdrawal symptoms and hidden complications that can affect athletic performance. An example of this is headaches (which is primarily linked to caffeine withdrawal). The blood vessels in our brain start to depend on the effect of caffeine, so when you stop consuming it, a headache develops. This kind of complication could be detrimental to athletic performance.

4. Having a Practical Hydration Plan

Athletes take a pragmatic approach to their hydration preservation by having an individual hydration plan. Their hydration plan can change depending on where they are and the weather conditions. Changes in temperature, humidity, and altitude can have a significant impact on fluid losses. Athletes are advised by their coaches to carry fluids at all times so that they regularly have easy access to fluids before, during, and after competitions. Athletes are also encouraged to drink between 300-600ml of fluids 2-4 hours before they start or until their urine colour reflects an adequate hydration level. General guidelines suggest athletes should drink 0.4-0.8 litres per hour for most sports during competing (source: ukcoaching.org). After the competition, 150% of fluid loss should be consumed within a 2-3 hour timeframe, or until their urine colour reflects an adequate hydration level.

5. Supplying the Body with Vitamins

It’s not only drinks that can help athletes maintain their fluid levels. Eating a diet rich in fruit and vegetables is also a great source of hydration. In fact, around a fifth of daily fluid intake comes from foods (source: www.bupa.co.uk). A well-planned, nutritious diet should meet most of their vitamin and mineral needs. However, athletes have alternative ways of ensuring they get their daily vitamin and minerals intake, such as drinking nutritional and functional beverages. iPRO Hydrate – Sport Edition is a healthy hydration drink rich in 100% Daily Vitamin C and packed with essential Vitamins B5, B6, B7, and B12. These vitamins are a powerhouse of replenishment for athlete’s physical health, so getting their intake from beverages and supplements is just as beneficial to their diet.

Get what the pros are drinking by ordering a case of iPRO Hydrate – Sport Edition for less than £1 a bottle at www.iPRO.Direct.