How much water are we able to absorb in given amount of time in rest or during exercise? I have came across different values and can't really figure out what is to be advised to ultra endurance athletes performing in the heat, as accumulation of unabsorbed fluid can cause gastrointestinal problems ...
According to our University Lectures, a maximal amount of 1 Liter isotonic liquid per hour can be absorbed in the small intestine. As long as this fluid contains 6gr NaCl/Liter and 5-10% Carbohydrate, a take up and retention of this fluid occurs. Having a lower osmolarity will affect the retention of the fluid, however the absorption, I would think, would stay the same. I believe the source of this information is from "Exercise Physiology" by McArdle.
While not pertaining to fluid ingestion per say, this nifty study showed the effects ingesting 1-Alanyl-1-Glutamine (different concentrations per 500ml) has on the time to exhaustion in endurance athletes. Worth the read in order to expand some knowledge on this topic.
Article Effects of l -Alanyl- l -Glutamine Ingestion on One-Hour Run...
The water needs are important and often overlooked, of about 3.5 liters per day 1.75 liter of beverage, the remainder being included in the diet.
However, sweat losses may be higher (the above 4 in a few hours) in hot environments. During the year, the water intake should be supplemented with minerals to avoid hemodilution, especially during long-term exercise
In team sports (during the half-time) or in individual sports (in the rest) contributed approximately 200 ml of water containing 20 g of glucose, 1 g of sodium chloride and 1 g potassium gluconate seems desirable.
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