PDF(Pubmed)
Abstract：
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.
摘要：
在运动过程中，水分不足会损害有氧表现并恶化认知功能。为了尽量减少水分不足，运动员被建议至少开始运动，在长时间和/或高强度运动期间摄入含钠的液体，以防止体重损失超过2％并保持血浆渗透压升高，并在第二次锻炼前迅速恢复和保持液体和电解质稳态。为了实现这些目标,所消耗流体的成分是关键；然而，目前尚不清楚在不同的环境下什么可以被认为是水合饮料的最佳配方.虽然运动饮料等碳水化合物电解质溶液已被广泛探索作为碳水化合物的来源，以满足激烈和长时间运动期间的燃料需求，在流体和电解质平衡受损的情况下，这些公式可能并不理想，比如在高温下练习。或者，由中等至高水平的电解质组成的低渗组合物(即，≥45mmol/L)，主要是钠,结合少量的碳水化合物(即，<6％）可能有助于加速肠道水分吸收，在运动期间保持血浆容量和渗透压，并改善恢复过程中的流体保留。未来的研究应该比较不同运动环境下的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，以及解决之前水合和再水合的新成分，during,锻炼后。
