An insight into how much an athletes performance can be altered by water intake - and how to restore your own mineral balance. Written and published by Allsports Nutrition - specialists in the manufacture of sports nutrition products since 1971.

1. The Sports Nutrition Specialists

2. Most athletes focus on nutrition intake such as
protein, carbs, minerals etc., using sports drink
supplements alongside bars, gels or mini-shots.
However, correct water intake is vital for athletes
– too much or too little will result in performance
and health problems. Water is our one vital
nutrient for life.

3. If you take too little water in you become dehydrated –
although taking in much more than is needed (over
hydration) can be just as big a problem.
An explanation of some basics might help in
understanding.
The body of a 65kg man contains approximately 40litres of
water (25litres within the body cells and 15litres in fluid
outside the cells).
Body fluids also contain important minerals such as
potassium, sodium, calcium and magnesium; the principal
ones being potassium and sodium in the form of ions or
electrolytes.
Potassium lies within the body cells and sodium lies
outside – one of the most fundamental processes in
biology is to maintain the correct balance of these two
electrolytes across the cell membrane.

4. Mineral
balance is a
highly
important
biological
process and
can be greatly
affected by
exercise.

5. • By balancing the amount
of water you take in.
• The electrolytes in your
diet.
• The outputs in excretions.Water Intake
Fluid drunk
Water in food
Oxidation of carbs, protein
and fat (metabolic water)
Water Output
Urine and faeces
Sweating
Breathing

7. Too little water =
hypotonic
Hypotonic condition causes
dehydration which results in:
Muscle cramps
Nausea
Headaches
Tiredness
Muscle weakness
Too much water =
hypertonic
Hypertonic condition usually
only results in too many trips
to the toilet. HOWEVER,
plain water drunk over a
prolonged period dilutes the
electrolyte balance resulting
in hyponatremia which can
end with hospitalisation (or
worse). NEVER rely on plain
water to et you through tough
physical events.

8. Opposed to gels, bars
and sweets, Allsports
Nutrition powder blends
come with directions for
mixing with the correct
amount of water for the
amount of physical
activity you are
undertaking. We have
done the maths so that
you don’t have to. You
can see more of our
products at
www.allsports-
int.co.uk

9. Allsports Nutrition Ltd
21 Wheatley Business
Centre
Wheatley Hall Road
Doncaster
South Yorkshire
DN2 4LP
For more information
or to request a FREE
leaflet detailing more
about the importance
of water please get in
touch!
Tel: +44(0)1302 325163
Email: sales@allsports-
int.co.uk
Web: www.allsports-int.co.uk