Since carbohydrates are the main energy source during exercise, the main ingredient of our during sports supplement should be carbohydrates. 02 During contains a mixture of different carbohydrate sources as this enables athletes to absorb and burn more fuel during exercise. Under normal circumstances, glucose uptake is limited to approximately 60 g per hour. The intake of multiple carbohydrate sources, like fructose, elevates carbohydrate absorption in the intestine up to 90 g. per hour. Furthermore, the use of multiple carbohydrate sources makes GI issues to be a thing of the past.

The ratio maltodextrin:glucose:fructose of 2:1:1.5 has been shown to elevate the rate of appearance of systemic glucose/lactate compared to the isocaloric amount of glucose only.

Sodium is the main electrolyte lost in sweat and the only electrolyte to impact performance during exercise. Other electrolytes (potassium, calcium, magnesium) are also lost in sweat, but in minimal quantities, and don't need to be replenished during activity.

The recommendation is to consume a sports drink with 0.5 – 0.7 g/L sodium for shorter than three hours and 0.7 – 1 g/L sodium for exercise sessions lasting longer than three hours. 02 During, contains a sodium concentration of 0.7 g/L. To one serving of 49 g, 620 mL of water should be added. It is strongly suggested to add sodium in the form of NaCl. One serving, therefore, contains 870 mg of NaCl salt / 343 mg of sodium.

Losing fluids through sweating can lead to dehydration, which impairs performance. It's crucial for athletes to remain hydrated by consuming liquids before, during, and after their activities.

Dehydration can cause muscle cramps and diminished performance if an athlete isn't adequately hydrated during their exercise. Ensure you mix 02 During with enough water, ideally 600-700 ml.

Insufficient hydration during sports can have various adverse effects. One primary concern is the loss of sodium through perspiration. Sodium is vital for maintaining the body's fluid balance and muscle function. A deficiency in sodium can result in hyponatremia, a condition where the blood's sodium levels become too low. This can lead to symptoms like nausea, headaches, weakness, cramps and gut issues.

Furthermore, carbohydrates play a pivotal role as an energy source during physical activities. Without adequate carbohydrate intake, an athlete can experience rapid fatigue, negatively impacting performance. The body relies on carbohydrates to replenish glycogen, the primary energy storage in muscles. A lack of glycogen can result in fatigue, reduced muscle strength, and decreased endurance.

In conclusion, it's essential for athletes to drink sufficiently and pay attention to their sodium and carbohydrate intake during sports to ensure peak performance and avoid potential health risks. To rely solely on gels, with some sips of water here and there, is not a good idea.