Drinking water with meals – does it help with weight control?

The Introductiondrinking with meal

Water comprises about 60% of human body weight and is critical for life. Without water, we can survive for just 2–4 days. For we masters athletes, water is critical to allow us to perform at our best in training and competition. However, there are many unanswered questions about whether consuming water is superior to consuming other fluids or about the exact effect of replacing water with other fluids (e.g. milk and diet drinks) in the diet. Consensus is emerging that food intake is not reduced when energy-rich beverages are consumed and there is a need to further explore how energy intake and weight status are affected by the selection of various beverages compared to water in the diet. This research suggests water taken near a meal reduces the daily energy intake and thus helping us lose weight.

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Does the temperature of my water or sports drink effect my performance?

The Introduction

cool drinkAll of us know that training or competing in the heat means drinking to prevent fatigue or getting a heat illness. As we dehydrate, our body temperature increases, our heart rate increases and we fatigue, especially during prolonged exercise in the heat. We know we need to drink sports drinks (> one hour of exercise) that contain a variety of sugars, especially glucose, regularly and in fairly large volumes to ensure we maximize the absorption of the water, sugars and electrolytes in the drink. However, this study is one of the few to show that the temperature of the fluid is equally important to benefit endurance performance. It highlighted that endurance performance improved by up to 10% with cold fluids (<100C) compared to a drink at body temperature (370C) when exercise was conducted in hot (>280C) and humid (>30%) conditions.

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What are the causes of muscle cramps in athletes?

The research and the so whats?

Muscle cramps during endurance and team sport exercise are common, even in the fittest masters athletes. One of the international experts in the area, Michael Bergeron, an American sport scientist, recently reviewed the limited research in the area of muscle cramping. He concluded that as the research evidence grows, it’s becoming increasingly clear that there are two distinct and different categories of exercise-associated muscle cramps.

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