Page 43 - Mariners Cricket Club (Singapore) - Souvenir Magazine 2020

Can I drink just water?
Water can serve to rehydrate our body during or following short-duration exercises that lead to less

sweating and hence loss of lower amounts of fluid and electrolytes. However, it may not be the best

rehydration drink for longer duration exercise leading to higher extent of fluid and electrolyte loss.
Drinking excessive amounts of water can lead to dilution of blood and an imbalance of electrolytes
in the body. This condition is known as water intoxication and although very rare, it can be fatal.

It occurs when large quantities of plain water are consumed to replace the fluid and electrolytes
lost through heavy sweating caused by either hot weather or exercise, or a combination of the
two. The resulting low concentration of electrolytes can cause over-hydration, which can disrupt
the functioning of our nervous system and coordination. Interestingly, the symptoms of water
intoxication can be similar to that of dehydration. Moreover, excessive over-hydration due to water
intoxication can lead to disoriented behaviour, convulsions, coma, and sometime even death.

Conclusion

With the fast-growing population of fitness, exercise and sport enthusiasts, it is critical to raise the

awareness levels on strategies and practices for safe participation. It is of benefit to the physically

active individuals to be aware of the demands of the exercise or sport that participate in, and
make informed choices to support the requirements of the sport. Hydration is a key aspect of both
performance and recovery from exercise. With the wide range of sports drinks available in the
market, choosing the right sports drink depends on the individual needs and involves trade-offs
between fluid absorption and energy requirements. Hypotonic, isotonic and energy drinks are to

be consumed before or during exercise and recovery drinks after exercise. A clear understanding
of performance and recovery drinks will go a long away in achieving the desired benefi ts, enhance
exercise capability and promote faster recovery. Lastly, it needs to be emphasized that good
nutrition, regular training and adequate rest are other vital components of exercise performance
and recovery and must be a part of good exercise and sport practices.

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