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A report commissioned by
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As an Olympian and sports scientist, people expect that Im only really
interested in elite sportspeople, but thats simply not the case. I know rst-
hand the physical and emotional benets that exercise can offer anyone
and everyone, which is why I want to encourage as many people as possible
to become physically active and enhance their tness.
But just getting out there and doing something is only the start. I know
from my research that getting the best out of your workout or sport, and
improving your performance, is down to three major components: training
structure, state of mind, and nutrition and hydration. That applies to
everyone from keep-t joggers, to Sunday league football players, and
to Olympic gold medallists.
In recent years there has been misunderstanding and inaccurate reporting
on the appropriateness, relevance and importance of sports drinks for
those participating in sport and exercise. They do have their place for those
looking to improve and get the most out of their performance but, as with
every food or drink we consume, context is key.
Thats why I welcomed the invitation to collaborate with the makers of
Powerade. Weve worked together to more clearly dene who sports
drinks are appropriate for, under what circumstances its appropriate to
drink them, and how they can help people get more out of their sport and
exercise.
I hope the information contained in the following pages helps to inspire and
inform everyone with an interest in exercise so that, like all the athletes
I work with, they can optimise their exercise, whatever their chosen activity.
PROFESSOR GREG WHYTE, OBE
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Inspiration for the Nation
London 2012 was a turning point for sport in the UK. Inspired by the
Olympics happening on our doorstep, we Brits went from being passive
spectators to passionate participants. And the likesof Bradley Wiggins
and Chris Hoy havea lot to answer for. Online fundraising site, JustGiving,
reported that between 2011 and 2012, the number of cycling events
registered on their site almost tripled, rising from 5,289 to 13,338 and
more than half of the cycling fundraisers they surveyed said they were
inspired by the success of Team GBs cyclists
1
.
Jessica Ennis and Mo Farrah can also take some credit, with gures from
Sport England showing that since 2005, the number of people taking
part in athletics in this country has increased by over 700,000
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PARTICIPATION IN ATHLETICS
IN ENGLAND 05/06 12/13
16
2005/2006 2012/2013
EAST
NORTH
WEST
NORTH
EAST
18%
44%
19%
32%
23%
25%
33%
36%
38%
YORKSHIRE
LONDON
EAST
MIDLANDS
WEST
MIDLANDS
SOUTH
WEST
SOUTH
EAST
We, the makers of Powerade, think its important
to clear up the myths, once and for all, and so we
commissioned this report to not only look at emerging
trends in exercise in the UK, but also, with the help
of our performance adviser and all-round physical
activity expert Professor Greg Whyte, provide
everyone with all the information they need to
get the most out of their workout
But, while we couldnt wait to hop into the saddle, pick up a racquet,
pump some iron, or pound a pavement, when it comes to looking at the
other aspects that are integral to sporting performance, particularly
within nutrition and hydration, confusion abounds.
3
THE NUMBER OF CYCLING EVENTS REGISTERED IN THE UK 2011/2012
2011
5,289
2012
13,338
152
%
The Power Behind Sports Drinks
Making sure your body has the right fuel and hydration to prepare
for exercise, optimise performance and fully recover is essential. A
signicant body of research shows that sports drinks undoubtedly have
a role to play
3
for people involved in exercise and sports. However, over
recent years, theres been some confusion about the benets they offer,
the optimum time to consume them, and whether theyre appropriate
for everyone.
4
1. ELITE ATHLETES & PROFESSIONAL SPORTSMEN
The Elites are the ones whose lives are based around sport, almost to
the exclusion of everything else. Theyre the Jessica Ennises, the Wayne
Rooneys, the Andy Murrays. Theyre the ones who train every day,
several times a day, for weeks on end, who compete nationally and
internationally. You probably wont spot them down your local gym,
instead theyll be training at Bisham Abbey, Lilleshall or Lee Valley,
where state of the art equipment measures their VO
2
max (an athletes
capacity to perform sustained exercise and aerobic tness) and
nutritionists carefully plan out everything they consume.
Within this group are the semi and professional sportspeople who
are committed and concerned about performance. They exercise or
participate in sport just as regularly as Elites but they might also be
associated in the performance of others personal trainers, team
coaches or performance experts.
As expected, Elites, Professionals and Semi Professionals arent the vast
majority of the population, its estimated to be less than 2% of exercising
UK adults
4
.
Broadly speaking, the UKs exercisers break down into
three dened categories.
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2. POWER PERFORMERS
These are the people who are inspired by the Elite athletes. They hold
down regular jobs but exercise features prominently in their lives. Some
of them will train for the sake of training - theyre the ones who regularly
plan more than one exercise session into their day and plan their meals
around their exercise. Others are working towards a marathon, a cycling
sportive event, an IRONMAN or triathlon. Theyre the ones doing
10-milers in the depths of winter on Sunday mornings when most of us
are still in bed. Perhaps surprisingly, the proportion of exercisers which
fall into this group is relatively signicant at approximately 11% thats
one in ten UK adults
4
.
2%
11%
24%
38%
24%
Elite, Professional, Semi Professional Athletes
Power Performers: > 60 mins exercise, 4+ times per week
Regular Exercisers: 30-60 mins 1+ times per week
Occasional Exercisers: <30 mins per session, or less than once a week
Inactive: Never exercise
18,000
13,500
9,000
4,500
0
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PORTRAIT OF A SPORTING NATION
4
v
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3. REGULAR EXERCISERS
This is the category that the majority of exercisers in the UK fall into and
in fact its around 38% of the total adult population
4
.
Theyre the ones who t a couple of gym sessions into their week, maybe
the odd spin class, swim or run after work. Specically around 53% of
these exercisers get active between two and six times per week for
30 60 mins per session
4
.
On the whole, they do it because they want to stay t, and keep healthy
- both physically and mentally. Sometimes they do it to lose or manage
weight, most of the time they do it so they can enjoy the odd curry or
chocolate pudding and not put weight on or feel guilty about it. Exercise is
a part of their lives but by no means the focus its fun, they enjoy being
part of a team or solitary sessions and they dont take it too seriously.
THE MOST POPULAR SPORTS AND EXERCISE BRITS ARE PARTICIPATING IN
4
POPULARITY OF GB TRIATHLON
MEMBERSHIP 2004-2012
17
18,000
13,500
9,000
4,500
0
04 / 05 05 / 06 06 / 07 07 / 08 08 /09 09 /10 10/11 11/12
6,400
6,748
9,450
9,931
10,429
12,359
14,298
15,274
SWIMMING
21%
FITNESS
AND GYM WORKOUTS
20%
RUNNING
19%
CYCLING
15%
KEEPFIT CLASSES,
YOGA, PILATES
12%
FOOTBALL
10%
INCREASE IN POPULARITY
While the number of Elite Athletes remains roughly stable
5
, the
numbers of Regular Exercisers and Power Performers are both on the
up. According to the 2013 State of the UK Fitness Industry Report, since
2009, the number of gym memberships has increased by 8.3% and the
number of tness facilities by 3.9%
6
.
And you only have to take a look at the historical membership numbers
of groups such as the British Triathlon Association and British Cycling to
see just how many more Power Performers there are today compared to
past years.
Clearly there is a distinct and large difference to the effort and intensity
involved in elite sports and regular, everyday exercise, and consequently
theres a genuine difference in the suitability of sports drinks, as well as
the benets, they can bring to these exercisers.
The main purpose for categorising and dening these
types of exercisers is to easily and clearly marry up
who sports drinks are appropriate for and who they
are not.
139
%
Membership
Powerade Zero, for example, is a
great tasting, zero sugar, calorie free
drink that provides uids to the body
without adding back the calories.
It was developed by the makers
of Powerade to provide optimum
refreshment without adding back
the calories for Regular Exercisers
who are typically engaged in lighter
intensity exercise sessions that
last less than 60 minutes.
66
For optimal performance, athletes and those participating in high
intensity sports for over 60 minutes - were talking about Elite Athletes
and Power Performers here - need to be hydrated and adequately
fuelled
7
.
Sports scientists have extensively researched the best uid to drink
during such exercise and sports drinks are one of the best researched
sports nutrition products available to Power Performers. It is accepted
that performance during prolonged endurance exercise can be
maintained by consuming sports drinks
7
. Powerade ION
4
, for example,
is a sports drink with a combination of carbohydrates - glucose and
fructose - and four electrolytes (in particular sodium) to help people
participating in prolonged, intense sports or exercise session to
performat their best for longer.
This is partially due to the effects
of the carbohydrates in the drink
providing additional fuel to the
muscles and also to the uid and
electrolytes minimising uid and
mineral disturbances that can
occur through sweating. The
evidence on which this is based
has been the subject of a number
of extensive reviews. Consuming
carbohydrates and sodium and
hydrating before and during exercise
has been demonstrated to enhance
performance when exercising for
longer than 60 minutes.
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FAST FACTS
What is a sports drink?
A sports drink is a carbohydrate-electrolyte solution.
The European Food Safety Authority (EFSA) determines that
carbohydrate-electrolyte solutions should contain 80-350
kcal/L from carbohydrates and at least 75% of the energy
should be derived from carbohydrates that induce a high
glycaemic response, such as glucose, glucose polymers and
sucrose. In addition, they should contain between 460 mg/L
and 1,150 mg/L of sodium, and have an osmolarity between
200-330 mOsm/kg water.
The target population for sports drinks is clearly specied as
active individuals performing endurance exercise.

The simple answer is yes, and [Link] you do,
whether youre just sitting at your desk typing, going at
out in a spinning class, or running a marathon, requires
your body to use both uid and energy and while youre
always going to want to replace the uid, depending on why
youre exercising you might not always want to replace the
energy.
Regular Exercisers are unlikely to need to replace energy so
a sports drink, a carbohydrate-electrolyte solution, is not
recommended because the carbohydrates which provide
fuel are unnecessary. However, a zero or low calorie drink
can play an important role in the overall enjoyment of a
sport or exercise session.
HYDRATION NEEDS
But what about the vast majority of the exercising population; the Regular
Exercisers, do they need to be concerned with hydration and fuelling?

Professor Greg Whyte

v
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Whether youre an Elite Athlete or Regular Exerciser, making sure you get the most out of what youre doing
comes down to three major elements as Professor Greg Whyte explains:
1. TRAINING TECHNIQUE
Although this covers a really broad area, for
me, the most crucial point is knowing what
your long-term goal is. Is it being able to take
part in a fun run? Is it weight management?
Or get round the London Marathon? Or is it
performing at your best for a team xture?
Whatever it is, knowing and setting your goal
helps you structure your exercise and its
your inspiration to keep going:
> Set a long-term goal, supported by short
and medium term goals
> Plan an appropriate training programme
to reach your goal
> Build in recovery time
> Monitor and track your progress
3. NUTRITION AND HYDRATION
You wouldnt expect a car to be able to run
without petrol and oil, and the same is true
of your body. And its not just about carb-
loading before a big event, you need to be
properly fuelled and hydrated throughout
your whole training period in order to
optimise performance.
Again, this is where your training goal
is important. While on the whole,
carbohydrate is your fuel and protein post-
training is your recovery, if youre training
to lose or manage weight, your requirements
are going to be different.
Just as important as the food you eat is the
uid you consume. Research shows that
not being adequately hydrated impairs
performance in a number of ways, including
through increased heart rate, impaired heat
regulation, increased perceived exertion
and even in reduced mental function
8
.
As a result you want to make sure not only
that you rehydrate after exercise, but that
youre properly hydrated before you begin
and that you try to remain adequately
hydrated as you exercise.
WHAT ARE THE BENEFITS OF A SPORTS DRINK?
There are two key benets to consuming a sports drink for Power
Performers participating in high intensity exercise for over 60 mins
hydration and fuelling. Consuming a sports drink with carbohydrates
and sodium and hydrating before and during exercise has been
demonstrated to maintain performance when exercising at moderate
to high intensity for longer than 60 minutes
9
.
FUELLING
Maintaining your best performance for longer during prolonged intense
exercise is partially due to the effects of carbohydrates in a sports drink,
such as Powerade ION
4
, because they provide additional fuel to the
muscles.
HYDRATING
The benets of staying hydrated for a Power Performer are undisputed
9

but why not just reach for the nearest water bottle? Water quenches
thirst but does not provide anything else. Heres why:
> Studies have shown that subjects stop drinking earlier before they
have replaced the uid their body lost during exercise when they are
drinking a non-avoured uid
10
> Water shuts down the thirst receptors prematurely, before youve
replaced the uid your body has lost through sweat
11
> It has been demonstrated that avour encourages you to drink enough
> Water doesnt have the performance-sustaining benets provided by
the combination of sodium and carbohydrates in a sports drink
12
2. MENTAL COMMAND
Being mentally prepared for exercise is
a fundamental part of training and, to be
honest, you cant separate the psychological
from the physiological - theyre inextricably
linked and you need to develop both your
physical ability at the same pace as your
mental ability. Much of the psychological
aspect comes down to condence building.
When you set targets, and achieve them,
it increases your condence and increases
your mental strength.
Its a common misconception that some
people are just naturally able to push through
pain barriers or can withstand more during
exercise and sport. There are instances when
thats true, but invariably its actually about
training. Arguably were all born sportsmen
and women, its a question of whether we
unlock our potential that sets the Regular
Exercisers apart from the Power Performers
and the Elite Athletes. Most people have
more to give to their exercise /sport than
they think.

Professor Greg Whyte

8
ESTABLISHING THE BENEFITS OF SPORTS DRINKS
Research carried out at Loughborough University by Professor Ron
Maughan and colleagues aimed to determine whether the composition
of carbohydrate-electrolyte sports drinks with different carbohydrate
levels (ranging from 3% to 6%) versus no uid or plain water would in-
uence either physical or cognitive performance during a series of tests
simulating the activity pattern characteristic of the game of football
(90 minutes) in young healthy males.
The results demonstrated consuming carbohydrate electrolyte
drinks resulted in improvements in exercise capacity, repeated sprint
performance and cognitive function.
The players time to exhaustion was increased by almost 10% with
consumption of carbohydrate-electrolyte drinks, compared to water
or no uid. This meant players were able to maintain their exercise for
an additional length of time as the point to fatigue was delayed, and
consequently players could exercise for longer
13
.
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POWERADE ION
4
Powerade ION
4
is an isotonic sports drink containing the electrolytes
your body loses during sweat, including sodium. When you drink
Powerade ION
4
, its combination of carbohydrates and sodium
encourages your body to absorb uid and maintain uid balance.
As carbohydrates are replaced too, your working muscles are supplied
with fuel and youre able to sustain your endurance (or physical
performance) when you exercise.
POWERADE ZERO
Drinks that do not contain sugar i.e. have no carbohydrates,
do not fall under the regulatory denition of a sports drink.
Powerade Zero is ideal for Regular Exercisers participating in light
training or tness sessions. It helps keep you refreshed and adequately
hydrated as part of your daily uid intake. Its a fast way to replace the
uid and sodium lost through sweat during your tness session.
Powerade Zero is designed to refresh and quench your thirst and give
you optimum refreshment when you are active without adding back
any calories.
Enhanced water absorption
+
Maintained endurance performance
Hydration with zero sugar for lighter exercise
sessions < 60 mins
Glucose +Fructose
WATER CARBOHYDRATES
ELECTROLYTES
+ +
X
THE PLEASURE FACTOR
Since sports drinks are not appropriate for Regular Exercisers and
those participating in light intensity exercise, is there any benet to
consuming zero calorie tness drinks such as Powerade Zero?
Glucose +Fructose Sodium, Potassium,
Magnesium, Calcium
WATER CARBOHYDRATES ELECTROLYTES + +
Enjoyment is a key motivator for Regular Exercisers and
largely they want to participate in sport or exercise relatively
[Link] a dryness in the airways mouth and
throat - can feel uncomfortable and thats when a zero calorie
tness drink can play a role. Theyre developed to provide
refreshment, and keep you adequately hydrated, but without
adding back unnecessary calories. And since weight loss or
management is another key motivator for Regular Exercisers,
zerocalorie electrolyte drinks are ideal.

Professor Greg Whyte

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YES
LESS THAN
3 TIMES
LOW
LESS THAN
60 MINS
MODERATE
3 OR MORE TIMES
HIGH
60 MINS
OR MORE
NO
ARE YOU EXERCISING TO
MANAGE YOUR WEIGHT?
HOW OFTEN ARE YOU
EXERCISING A WEEK?
Weve worked with Professor Greg Whyte to establish an algorithm
to help Power Performers and Regular Exercisers determine when
to choose a sports drink and when a zero-calorie tness drink, like
Powerade Zero, is sufcient.
HOW MUCH EFFORT/ INTENSITY
ARE YOU USING?
HOW LONG ARE YOU TYPICALLY
EXERCISING FOR EACH SESSION?
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e FAST FACTS
How intense is your exercise?
Low intensity: you can have a full, uent conversation while
doing exercise of this type eg. walking.
Moderate intensity: you can talk but the conversation will
be broken as you need time to recover eg. brisk walking or
jogging,
High intensity: conversation is impossible, you may be able to
speak in single words, but no more than that eg. running hard,
football, speed cycling
You really need to be exercising for 60 mins or more,
consistently more than three times a week and at a
moderate to high intensity, for sports drinks to have a
performance-sustaining benet. Anything less than this
and a zero-calorie tness drink or water is all you need.
As weve established there are denite and
different benets to consuming sports drinks or
zero-calorie tness drinks. However, whats not
always clear to those participating in sports and
exercise is which one to choose and when.
FITNESS FREQUENCY IN THE UK: HOW OFTEN ARE BRITS EXERCISING
4
DURATION OF EXERCISE
SESSIONS IN THE UK
4
10%
15%
20%
51%
30 mins or less
30 to 60 mins
61 to 90 mins
over 90 mins
SUN MON TUE WED THU FRI SAT
9%
17%
21%
6%
24%
Every day
or more
4 to 6 times
a week
2 to 3 times
a week
1 time
a week
Never
exercise

It comes down to three factors which are inextricably linked: Intensity,

duration and frequency of the sports or exercise.
Professor Greg Whyte
10
BEFORE EXERCISE?
If you had an early light lunch but still plan to train in the evening, you
could nd you dont have the power you need to work out. Thats when
a sports drink like Powerade ION
4
can be helpful. It will not only hydrate
you pre-exercise, but also provide you with the carbs you need as fuel for
your workout.
DURING EXERCISE?
If your exercise lasts less than an hour, theres no physiological need to
replenish your levels of carbs or hydration during your exercise. This is
unless youre working at a really high intensity, when small amounts of
carbs, have shown to be benecial in some studies. Even just rinsing your
mouth with a sports drink, can improve performance via effects on the
central nervous system
14
.
But once you go beyond that hour, its been proven that a sports drink
can not only keep you going for longer, but can also help you keep
working at a higher level for longer during intense exercise
15
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GREGS RULE OF THUMB? LITTLE AND OFTEN.

You normally know when your session is going to last
longer than an hour and so you shouldnt wait 60 minutes
before refuelling. Its impossible to replace your energy
and hydration levels on a one to one basis while youre
exercising - youre always going to be left with a decit at
the end. But the idea is to keep topping things up so you
limit dehydration, and energy depletion.
You dont want a stomach full of uid for a start it
probably wont feel very comfortable but it could also
cause gastrointestinal distress (upset stomach). Instead
go for little, often and early. The biggest issue most people
have is leaving it too late and then taking on too much.
Even as early as 15 minutes in, you should be having a few
swigs of a sports drink that will give you both hydration
and energy. Keep that going, a little at a time, on a regular
basis, until the end of your session.
When should you reach for a sports drink?
AFTER EXERCISE?
For most Elite Athletes and Power Performers, the aim is to get back
to balanced levels of hydration and glycogen (or energy) as soon as
possible after an exercise or sports session, because theyre often doing
more than one within a 24-hour period. You should think of your cool
down as your warm up for the next session, says Professor Greg Whyte.
If youre exercising three times a day, its very easy to get attrition
of hydration status and glycogen stores throughout the day so your
nutritional strategy should be a part of your cool down. Basically power
up with a sports drink as you power down from your session.
Powerade ION
4
can help you quickly and efciently replenish both
hydration levels and fuel reserves so you go into your next session fresh.
UP YOUR GAME
Want to make the move from Regular Exerciser to Power Performer?
Its not as hard as you might think, says Professor Greg Whyte.

Commit, commit, commit. Dont just talk about what youre
going to do, take action. Pick an event. Join a team. Sign up.
Take part. Thats your goal right there, and every aspect of
your training is working towards that.
Once youve signed up whatever it might be from
joining a football team to going for the London Marathon
tell everyone! Your family, your neighbours, your work
colleagues, everyone; theyll all be right behind you, it will
boost your inner motivation and theyll help you dedicate
time to training.
When people know and understand that you are working
towards a goal, it creates time and space for you to be able
to do it. Were all busy people, but when youve shared your
reasons for going for a run at lunchtime, or for not being able
to go for a drink after work, it becomes a lot easier to achieve
your goal.
Professor Greg Whyte
Professor Greg Whyte

RUNNING CYCLING
TRIATHLON FOOTBALL
SWIMMING
[Link] has
details of over 3,500 running
events in the UK ranging from
5ks all the way up to ultra
marathons and forums will
help you nd a running partner
if you need one.
Take a look at [Link]
for a calendar of sportives - the name
given to cycle racing events - as well
as information about how to train.
Keen to challenge yourself in more
than one sport? [Link]
tells you all you need to know about
clubs and events around
the country.
Want to be part of a team and
play the nations favourite sport?
[Link]/my-football/justplay can
help you nd a club local to you.
If you prefer your exercise water
based, [Link] can help
you nd your nearest pool and
club and give you an insight into
some of the events.
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Its clear that sports drinks have a role to play in improving performance
in certain circumstances and, according to Professor Greg Whyte,
trends suggest that, in the future, more and more of us will be in those
circumstances, because more and more of us will be making the shift
from Regular Exercisers to Power Performers.
Theres no doubt that in the last couple of years theres been an interest
in short, sharp bursts of exercise, known as High Intensity Interval
Training and, because were all so pushed for time, I dont doubt that
this sort of exercise, which has been proven to be effective, and doesnt
require hours in the gym, will continue to rise in popularity. But at the
other end of the scale, endurance events are on the up and I think this is
going to continue to be a bigger growth area in sport. said Greg.
In the early 1980s, we saw an explosion in interest in marathon running
and I think that now people want to take things a step further, so theyre
looking at longer events or diversifying into things like swimming, cycling
and triathlons. Were seeing more and more people take on major
challenges that were once seen as elite events - such as climbing
Everest or Kilimanjaro, or taking on the Marathon Des Sables. I think in
part thats because theres greater awareness that these things are out
there, but also because of things like Sport Relief that show just how far
ordinary people can push themselves. And I think this trend is only going
to grow.
Furthermore, psycho-socially were also starting to realise that the
boundaries of human achievement arent as set as we thought they
were. Were beginning to accept not just that people can go for longer,
but more people than we thought can go for longer. Once you know that,
its only natural to want to push the boundaries of human performance
as much as you can.
MORE POWER THAN YOU THINK
We arent a nation of spectators, were committed exercisers some
intensely and others just for the taking part and staying healthy. One
common fact applies to all exercisers though; you have more power
than you think. Theres always a way to get more out of your sport and
exercise whether thats through mental command, training techniques
or nutrition and hydration.
Powerade supports and promotes all levels of exercise - with Powerade
ION
4
for Elite Athletes and Power Performers, and Powerade Zero for
Regular Exercisers.
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1. Source of JustGiving gures [Link]
2. Assumed population 53m; increase in number of people taking part in any athletics at all in England in
2005/6: 5.05%, 2012/13: 6.53%, 1.48% of population=784400.
3. SCF, Report of the Scientic Committee on Food on composition and specication of food intended
to meet the expenditure of intense muscular effort, especially for sportsmen. Adopted by the SCF
on 22/6/2000, corrected by the SCF on 28/2/2001. European Food Safety Authority (EFSA) (2011).
Scientic Opinion on the substantiation of health claims related to carbohydrate-electrolyte solutions
and reduction in rated perceived exertion/effort during exercise (ID460, 466, 467, 468),enhancement
of water absorption during exercise (ID314, 315, 316, 317, 319, 322, 325, 332, 408,465, 473, 1168,
1574, 1593, 1618, 4302, 4309),and maintenance of endurance performance (ID466,469) pursuant
to Article 13(1) of Regulation (EC) No 1924/20061. EFSAJournal 9(6):2211.
4. ICM Omnibus research conducted on 2,00018y+ people living in the UK via online survey omnibus,
February 2014.
5. Figures provided in 2014by Gagandeep Bedi, Communications Ofcer for UK Sport.
6. [Link]
price.
7. Coyle EF (2004) Fluid and fuel intake during exercise. J Sports Sci. 22: 39-55.
8. Adapted fromMaughan SM et al. (2007) Exercise, heat, hydration and the brain. Journal of the Ameri-
can College of Nutrition 26(5): 604S-12S.
[Link], RJ, Montain, SJ, Stachenfeld, NS(2007) American College of Sports Medicine Position Stand:
Exercise and Fluid .Replacement. Med Sci Sports Exerc. 39(2): 377-39.
10. Coyle EF (2004) Fluid And Fuel Intake During Exercise. J Sports Sci 22:3955. Jeukendrup AE (2004)
Carbohydrate intake during exercise and performance. Nutrition. Jul-Aug; 20(7-8):669-77. Montain
SJ, Cheuvront SN, Sawka MN (2006) Exercise associated hyponatraemia: quantitative analysis to
understand the aetiology, Br J Sports Med.40:98106. Maughan RJ and Shirreffs SM (1998) Formulating
sports drinks. Chemistry and Industry. 28-32, January 19. Maughan RJ, Fenn CE, and Leiper JB (1989)
Effects of uid, electrolyte and substrate ingestion on endurance capacity. Eur J Appl Physiol 58:481-
[Link] RJ, Leiper JB (1993) Post exercise rehydration in man: effects of voluntary intake of
four different beverages. Med Sci Sports Exerc. 25:13581364. Maughan RJ, Leiper JB (1995) Sodium
intake and post-exercise rehydration in man. Eur J Appl Physiol 71:[Link] RJ, Leiper JB,
Shirreffs SM (1996) Restoration of uid balance after exercise-induced dehydration: effects of food
and uid intake. Eur J Appl Physiol 73:317325. Maughan RJ, Merson SJ, Broad NP, Shirreffs SM (2004)
Fluid and electrolyte intake and loss in elite soccer players during training. Int J Sport Nutr Exerc Metab
14:333346. Maughan RJ, Shirreffs SM, and Leiper JB (1996) Rehydration and recovery after exercise.
Sport Sci Exch 9:[Link] SM, Taylor AJ, Leiper JB, Maughan RJ (1996) Post-exercise rehydration
in man: effects of volume consumed and drink sodiumcontent. Med Sci Sports Exerc 28:12601271.
Shirreffs SM (2009) Hydration in sport and exercise: water, sports drinks and other drinks, Nutrition Bul-
letin 34(4): 374379. Vrijens, DM and Rehrer NJ (1999) Sodium-free uid ingestion decreases plasma
sodiumduring exercise in the heat. J Appl Physiol 86:1847-851.
11. Passe DH, Horn M, Murray R(2000) Impact of beverage acceptability on uid intake during exercise.
Appetite 35:219. Wilk B and Bar-Or O (1996) Effect of drink avor and NaCl on voluntary drinking and
hydration in boys exercising in the heat. J Appl Physiol 80:11121117. Hubbard RW, Sandick BL, et
al.(1984) Voluntary dehydration and alliesthesia for water, J Appl Physiol 57:868-875. Montain SJ,
Cheuvront SN, Sawka MN (2006) Exercise associated hyponatraemia: quantitative analysis to under-
stand the aetiology. Br J Sports Med40:98106. Maughan RJ, Leiper JB (1993) Post exercise rehydration
in man: effects of voluntary intake of four different beverages. Med Sci Sports Exerc 25:13581364.
Shirreffs SM (2009) Hydration in sport and exercise: water, sports drinks and other drinks. Nutrition
Bulletin 34(4): 374379. Shirreffs SM, Argon-Vargas LF, Keil M, Love TD, Phillips S (2007) Rehydration
after exercise in the heat: a comparison of 4commonly used drinks. Int J Sport Nutr. Exerc. Metab 17:
244-258. Maughan RJ and Murray R(2002) Sports Drinks: Basic Science and Practical Aspects. CRC
Press LLC, Boca Ranton, FL, USA.
12. Maughan RJ, Noakes TD(1991) Fluid replacement and exercise stress. Abrief review of studies on
uid replacement and some guidelines for the athlete. Sports Med. Jul 12(1):16-31. Shi X, Passe DH
(2010). Water and solute absorption fromcarbohydrate-electrolyte solutions in the human proximal
small intestine: a review and statistical analysis. Int J Sport Nutr Exerc Metab. Oct;20(5):427-42.
Jentjens RL, Underwood K, Achten J, Currell K, Mann CH, Jeukendrup AE (2006) Exogenous carbohydrate
oxidation rates are elevated after combined ingestion of glucose and fructose during exercise in the
heat. J Appl Physiol 100(3):807-16. Maughan RJ, Leiper JB (1993) Post exercise rehydration in man: ef-
fects of voluntary intake of four different beverages. Med Sci Sports Exerc 25:13581364. Maughan RJ,
Leiper JB (1995) Sodiumintake and post-exercise rehydration in man. Eur J Appl Physiol 71:311319.
Maughan RJ, Leiper JB, Shirreffs SM (1996) Restoration of uid balance after exercise-induced dehydra-
tion: effects of food and uid intake. Eur J Appl Physiol 73:317325..Maughan RJ, Merson SJ, Broad NP,
Shirreffs SM (2004) Fluid and electrolyte intake and loss in elite soccer players during training. Int J
Sport Nutr Exerc Metab14:333346. Maughan RJ, Shirreffs SM, and Leiper JB (1996) Rehydration and
recovery after exercise. Sport Sci. Exch. 9:1-5. Shirreffs SM (2009) Hydration in sport and exercise:
water, sports drinks and other drinks, Nutrition Bulletin 34(4): 374379. Shirreffs SM, Argon-Vargas
LF, Keil M, Love TD, Phillips S (2007) Rehydration after exercise in the heat: a comparison of 4commonly
used drinks. Int. J. Sport Nutr. Exerc. Metab 17: 244-258. Sawka MN, Burke LM, Eichner ER, Maughan RJ,
Montain SJ, Stachenfeld NS. (2007) American College of Sports Medicine position stand. Exercise and
uid replacement. Med Sci Sports Exerc.39:377-390. Below RP, Mora-Rodriguez R, Gonzalez-Alonso J,
Coyle EF (1995) Fluid and carbohydrate ingestion independently improve performance during 1h of
intense exercise. Med. Sci. Sports Exerc. 27: 200-210. Maughan RJ (2001) Sports drinks before, during
and after running. In: Tunstall Pedoe D(Ed) Marathon Medicine, Royal Society of Medicine Press, London.
pp 147-158. Maughan RJ and Murray R(2002) Sports Drinks: Basic Science and Practical Aspects. CRC
Press LLC, Boca Ranton, FL, US.
13. Watson P, van Langen F, Quigley J and Maughan RJ (2010) Asystematic examination of the inuence
of carbohydrate supplementation on physical and mental performance in warmconditions. ISSSMC
Conference, Newcastle, August 2010. Br J Sports Med 44:i21doi:10.1136/bjsm.2010.078972.62.
14. [Link]
drates%20for%20training%20and%20recovery.
15. Castell LM, Burke LM, Stear SJ, et al. (2010) BJSM reviews: AZ of nutritional supplements:dietary
supplements, sports nutrition foods and ergogenic aids for health and performance Part 8. Br J Sports
Med 44: 468-470.
16. Figures conducted using Sports England Active People Survey Tool.
17. [Link]
FOR MORE INFORMATION OR INTERVIEWS WITH
PROFESSOR GREG WHYTE PLEASE CONTACT
Sinead Paton
E: [Link]@[Link]
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