With water comprising almost two thirds of our bodies, staying hydrated is an important consideration for everyone. It has many important functions including the transportation of key nutrients and oxygen around the body, removal of waste products, supporting digestion, and regulating body temperature.


The average adult man is recommended to consume 2.5 litres of water through fluid and food per day and women are recommended to consume 2 litres per day. If you don’t drink enough water you will become dehydrated which can cause headaches, tiredness, dizziness, and reduced physical performance. One of the main ways that we become dehydrated is through sweating. We sweat more when it is hot or humid outside, if we exercise, if we’re stressed, or if we are unwell. Therefore, to replace the additional water we are losing we need to increase our fluid intake accordingly.


However, when we sweat, we lose more than just water; we also lose key salts and minerals that will require replacement to keep the body’s natural fluid balance, specifically sodium, potassium, magnesium and chloride, all of which are found within iPRO Hydrate. These salts and minerals are typically known as electrolytes and their function in the body is to help maintain normal cell functioning by supporting the transport of substances into and out of cells. They also have a key role to play in re-hydration because they are able to stimulate water uptake in the small intestine and maintain the drive to drink [1] thus increasing the effectiveness of re-hydration compared to water alone. 


Another nutrient that is able to support the re-hydration process is carbohydrate. A drink containing a concentration of up to 6% carbohydrate can help maximise fluid absorption [2]. A higher concentration than this appears to reduce the rate of fluid release from the gut and therefore decreases the rate of fluid absorption when compared to water alone, thus reducing the effectiveness of re-hydration. iPRO Hydrate contains maltodextrin as the source of carbohydrate. Maltodextrin is a long chain molecule unlike glucose or fructose which are short chain simple sugars. Maltodextrin has a lower osmolality than simple sugars, meaning less water is required to make the liquid isotonic. Maltodextrin therefore empties from the gut more quickly, which reduces the risk of stomach upset [3].


Whether you are an elite sportsperson, you just go for a jog at the weekend, or you fall anywhere in between, particular attention should be paid to hydration status around exercise for wellbeing and performance. Merely a 2% reduction in bodyweight due to sweat loss can cause dehydration and therefore negatively impact exercise performance [4]. Specific recommendations regarding fluid quantities and timings will vary based on the duration, type and intensity of the exercise. 


You should aim to start exercise well hydrated. A simple method of judging your hydration status is to look at the colour of your urine. Any darker than a pale-yellow colour indicates dehydration and that you should drink some more fluid. During exercise you should aim to remain hydrated throughout. A good method of estimating how much fluid you need to consume during exercise is to weigh yourself before and after to estimate your sweat rate and consume fluids with the goal of not losing more than 2% of your body mass. Try to drink small quantities of fluid regularly rather than large quantities less frequently to avoid potential gastrointestinal issues. After exercise you should aim to replace 150% of the fluid lost through sweat within the hours immediately following exercise completion [5]. 


iPRO Hydrate is a 6% carbohydrate concentration isotonic drink containing all the key electrolytes, sodium, potassium, magnesium and chloride, to improve fluid absorption and maximise re-hydration. It contains less than 3 grams of sugar per serving using maltodextrin as the source of carbohydrate to reduce the risk of stomach upset. It contains no artificial colours, flavours or sweeteners, and has added B vitamins which are important for helping the body utilise energy from food. It uses Stevia, which is a natural plant-based sweetener, instead of artificial lab-created sweeteners. Artificial sweeteners have been associated with increased appetite, and increased food intake, whereas this is not the case with Stevia. Evidence also indicates that Stevia may have a beneficial effect on blood glucose and insulin response, an effect that is not observed with artificial sweeteners. These features make it an excellent re-hydration fluid, suitable for anyone, particularly before, during and after exercise.   

Article Author:

Jack Lennard
BSc Sport & Exercise Science
MSc Sport Nutrition
SENr Accredited Nutritionist
UK Anti-doping Advisor

Instagram: jack_lennard

Information Sources:


[1] Maughan, R. J. (2001). Sports drinks before, during and after running. In: Marathon Medicine (D Tunstall Pedoe ed), pp. 147-158. Royal Society of Medicine Press, London. 


[2] Jeukendrup, J., Currell, K., Clarke, J., Cole, J., & Blannin, A. K. (2009). Effect of beverage glucose and sodium content on fluid delivery. Nutr Metab (Lond), 6, 9.


[3] Neufer, P. D., Costill, D. L., Fink, W. J., Kirwan, J. P., Fielding, R. A., & Flynn, M. G. (1986). Effects of exercise and carbohydrate composition on gastric emptying. Medicine and Science in Sports and Exercise, 18(6), 658-662.


[4] Shirreffs, S. M. (2009). Hydration in sport and exercise: water, sports drinks and other drinks. Nutrition Bulletin, 34, 374-379.


[5] Casa, D. J., DeMartini, J. K., Bergeron, M. F., Csillan, D., Eichner, E. R., Lopez, R. M., & Yeargin, S. W. (2015). National Athletic Trainer’s Association position statement: exertional heat illnesses. Journal of Athletic Training, 50(9), 986-1000.