The Science of Sports Drinks: What Works and What Doesn’t for Endurance Riders

When you're spending hours in the saddle, whether training for a 160km or even a 40km, hydration and nutrition become critical to your performance and overall experience, especially on a hot day when your sweat loss will be significantly higher than usual. Among the myriad of hydration options available, sports drinks often promise to enhance endurance, replenish electrolytes, and fuel your ride. But how do they really work, and which ones live up to the hype? Let's delve into the science of sports drinks and figure out what works and what doesn’t for endurance riders.

The Basics of Sports Drinks

Sports drinks are typically formulated to address three primary needs:

1. Hydration: Replenishing fluids lost through sweat.

2. Electrolytes: Replacing essential minerals like sodium, potassium, and magnesium.

3. Carbohydrates: Providing a quick energy source to sustain performance.

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Hydration: The Foundation of Performance

Dehydration can impact performance by reducing endurance, increasing fatigue, and impairing mental function. How many times have you got lost on the last loop because you found it harder to concentrate or you didn't have as good reaction times when your horse tripped? Dehydration makes the heart work harder and muscles tire faster. Heat regulation also becomes inefficient, risking heat-related illnesses. Even mild dehydration can significantly hinder physical and cognitive abilities during endurance activities. And it's so easy to stop yourself from becoming dehydated in the first place!

I suggest make sure you drink 500ml for every 2hrs of riding!

What Works:

- Isotonic Drinks: These have a similar concentration of salt as the human body, promoting quick absorption of minerals lost in your sweat. They are effective in maintaining hydration and often pretty tasty.

What Doesn’t:

- Hypertonic Drinks: Higher in sugar, these can cause gastrointestinal distress and are slower to absorb, they can also give you peaks and troughs in energy which isn't what you need for endurance! They could possibly be useful for recovery when combined with additional water intake if they are your palatable to you. However, I would also suggest a protein-rich recovery drink instead of a hypertonic drink!

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Electrolytes: Balancing the Essentials

Electrolytes are essential for any athlete and endurance riders are no different. These key minerals are essential in maintaining fluid balance in your body, preventing muscle cramps (very, very important for riding effectiveness), and support nerve function (pretty important for life!). Key electrolytes like sodium, potassium, and magnesium help replace what's lost through sweat, ensuring optimal performance, reducing fatigue, and promoting recovery. Proper electrolyte balance is crucial for sustained energy and hydration.

What Works:

- Balanced Electrolyte Content: Sodium is the most crucial electrolyte, aiding in fluid retention and preventing cramps. Potassium, magnesium, and calcium also play vital roles. Effective sports drinks provide a balanced mix to replace what is lost through sweat.

- Electrolyte Tablets: Riders can tailor their electrolyte intake based on personal sweat rates and climate conditions. Tablets or powders can be added to water, allowing for flexibility and control. However, these sometimes aren't as palatable so it's worth trying these at home first!

What Doesn’t:

- Insufficient Electrolytes: Some drinks marketed as sports drinks contain really low levels of electrolytes. Generally, look for sport brands rather than mainstream marketed sport drinks.

- Excessive Sugars: Drinks that are too high in sugars can lead to dehydration by drawing water into the gastrointestinal tract, thus away from the muscles where it's needed. Another reason to be considerate when choosing your electrolyte source.

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Carbohydrates: The Fuel for Your Ride

Carbohydrates are essential for endurance riders, providing a quick and efficient source of energy. Whether you prefer to eat or drink your carbohydrates, they are key to help replenish glycogen stores in muscles, enhancing performance and delaying fatigue. Effective sports drinks contain moderate carbohydrate levels to maintain energy without causing gastrointestinal distress, ensuring sustained power and optimal performance on long rides.

What Works:

- Moderate Carbohydrate Content: Ideally, sports drinks should contain about 6-8% carbohydrates. This concentration supports energy replenishment without causing stomach issues.

- Multiple Carbohydrate Sources: Using a mix of glucose, dextrose, sucrose, and fructose can improve absorption and utilisation, providing sustained energy over long rides.

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Practical Tips for Choosing and Using Sports Drinks

1. Test in Training: Never introduce any new food or drink on race day. Experiment during training to see how your body responds.

2. Read Labels Carefully: Check for appropriate electrolyte and carbohydrate content and avoid unnecessary additives.

3. Consider the Conditions: In hotter climates or longer rides, your electrolyte and fluid needs will increase.

4. Personalise Your Approach: Each rider has unique hydration and energy needs. Some might require additional plain water alongside sports drinks, while others might benefit from electrolyte tablets and gels/bars.

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Endurance Sports Drink Comparison

Brand	Product	Carbs p/serving	Electrolytes p/serving
Voom	Fusion Fuel	90g	1.6g
OTE	Super Carbs	80g	0.9g
Precision	Carb & Electrolyte Drink Mix	60g	1g
High5	Energy Drink	44g	0.6g
SiS	Beta Fuel	80g	0.01g
Tail Wind Nutrition	Endurance Fuel	25g	0.8g
Maurten	Drink Mix 320	79g	0.5g

Conclusion

The effectiveness of sports drinks hinges on their ability to provide hydration, replace lost electrolytes, and supply energy through carbohydrates. By understanding what works and what doesn’t for them, endurance riders can optimise their performance and ensure a more enjoyable ride. Choose wisely, listen to your body, and adjust based on your specific needs and conditions.

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