The loss of electrolytes in sweat (primarily sodium) is also exacerbated during prolonged exercise or in hot weather. Failure to replace electrolytes, or dilution through excessive intake of plain water can result in hyponatremia (low levels of sodium) leading to muscle cramps, lethargy, nausea, headaches and in severe cases, death.

When you exercise, your core body temperature increases and your body sweats to cool you down and prevent overheating. Adequate hydration ensures that you replace the water lost while sweating and is integral in preventing cramps, heat exhaustion and heat stroke. Sure enough, I've been able to take on the full amount without experincing any stomach issues – even when pushing at high intensity.

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Glucose and fructose are two different types of simple carbohydrate and they each get absorbed into the body in slightly different ways. Now, there is a limit to have many carbs your body is physically able to process in an hour – typically it's about 60 grams. In addition to ensuring optimal carbohydrate stores and hydration status before exercise, delivering additional carbohydrate and fluid during exercise is known to improve performance, race times and delay the onset of fatigue. The specific formulation of SiS GO Electrolyte represents a strategic approach to offset the negative effects of carbohydrate depletion and dehydration on your performance. SiS Go Electrolyte is designed for those long endurance efforts that really call for carbohydrate fuelling during exercise,’ says Ben Samuels, performance nutritionist at Sceince In Sport. Best used within the last hour of a race, with only one Beta Fuel + Nootropics Gel to be consumed per day If you do choose one, the rule of thumb is to start your ride well hydrated, and to adopt a regular pattern of drink intake, aiming for 125ml every 15 minutes. This will help to maintain fluid balance.

Bear in mind that to achieve the stated 90g an hour, you'd need to get through two servings - so either a concentrated mix, or two bottles an hour. Are 2:1 fructose drinks better than real foods? An advanced range of sports drinks, powders, bars and gels containing a blend of carbohydrate in a 2:1 ratio of glucose to fructose with added electrolytes. Why use 2:1 fructose drinks? Carbohydrate drinks are a convenient option, which have the added bonus of facilitating the replacement of fluid and electrolytes. Most sports science studies agree that dehydration can have a negative impact on performance (basically, you get tired sooner), and that drinking the correct amount of water helps avoid this. But after that, there's a divergence regarding electrolytes. Some studies show that replacing the electrolytes lost via sweat helps further improve performance, and avoid cramp. Other studies show that you don't need extra electrolytes, and that drinking water is enough.

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Ingesting carbohydrate during exercise also has positive effects on the central nervous system, which can provide an additional mental ‘boost’. How do I use carbohydrate energy drinks effectively? Remember, any change in your fuelling strategy should be tried and tested, so don’t make the switch on the day of a competition – work towards titrating your usage upwards from the standard 60g per hour. Lemon: Citric Acid, Electrolytes 37% (Sodium Bicarbonate, Sodium Chloride, Calcium Carbonate, Potassium Chloride, Tricalcium Phosphate, Magnesium Carbonate), Sorbitol, Inulin, Green Tea Extract, Colour (Beetroot Red), Natural Flavouring, Elderberry Powder (2.3%), Starch, Sweetener (Sucralose), Vitamins (Pyridoxine Hydrochloride, Riboflavin, Thiamin) With multiple types of energy gels to choose from, we commonly get asked what type of energy gel you should use and when? So to help, we’ve put together an overview of the different types of energy gels available and when is best to use each during training or competition. Combine with other energy supplements from the Beta Fuel range to achieve hourly 80-120g carbohydrate intake

Studies show that consumption of a carbohydrate drink during rides lasting over 60 minutes is an effective way to boost endurance. By providing the working muscles with additional fuel you can delay fatigue, with some research suggesting up to a 20 per cent improvement in performance during exercise lasting 90 minutes or more. Our Go Electrolyte Hydration Powder combines energy sources and electrolytes to enhance your body’s ability to absorb water on the go, and to maintain energy and endurance. Our electrolyte energy powders are easy to mix and are perfect for use during exercise.The 150mg caffeine energy gel is designed for individuals who want to see the performance benefit from caffeine in a ‘double strength’ format. Unlike the 75mg gel, the 150mg provides a larger dose of caffeine and should be used when the individual needs a mental boost. It is recommended that this gel is taken towards the end of endurance exercise, with the caffeine effect lasting until the end. From our classic energy powder to electrolyte powders that boost hydration and Turbo+ isotonic powders, you’ll find the right product to maintain your energy reserves and take your workout to the next level. Just like the Beta Fuel Energy Gel, our Nootropics Gel contains 40 grams of carbohydrate, with added nootropic substances that can enhance cognitive performance, giving you that mental lift you might need, especially at the latter phases of exercise. Current recommendations to consume 30-60g of carbohydrate an hour during prolonged exercise are based on research showing that glucose absorption is capped at around one gram per minute (or 60g per hour), with studies showing that higher concentrations are simply not absorbed, and can result in stomach upset. The thing is, whilst pacing is also an important aspect to managing your energy levels, the most fundamental point is ensuring you're consuming the right cycling nutrition.

As such, I can only say how well I think it works, and get the details behind the product from the people who make it. Hydration drinks are a mix of water and electrolytes (such as sodium and potassium) with little or no added carbohydrate, designed to replace the fluid and salts lost during exercise. Why use electrolyte / hydration drinks? Flavoured beverages increase your desire to drink, and fluid consumption is more closely matched to sweat loss when athletes are offered a flavoured drink over plain water during exercise. In hot and humid conditions they’re an effective way to maintain adequate hydration, although during longer rides you’ll need to consider a carbohydrate source.

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But do you actually need Go Hydro (or any other similar product), with all these added electrolytes, just to stay hydrated? The answer is not straightforward. Avoid concentrated drinks containing more than six-eight per cent carbohydrate (hypertonic), as these slow the rate at which fluid is absorbed, and can also cause gastrointestinal discomfort. Are carbohydrate energy drinks better than real foods? Take a 75mg caffeine gel one hour before you are due to finish training or racing to provide increased focus Use this gel in combination with other SiS GO products to take in 60g of carbohydrate per hour for exercise lasting over 90 minutes. Fuelling every 20 minutes with a gel is a simple way to hit this carbohydrate target and keep performance at its peak with enough readily available energy for the body to perform