How to Use Sports Drinks for Peak Performance: Game Day & Training Hydration Tips
Hydration is essential for any kind of exercise. Many athletes drink ion beverages (sports drinks) on game day—but did you know there’s an optimal way to drink them for peak performance?
When it comes to hydrating and fueling your body before sports, timing is everything.
This time, we asked Otsuka Pharmaceutical to share the best hydration practices from the day before the game through to game day itself!
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【Advised by】Otsuka Pharmaceutical
Table of Contents
Quick Absorption into the Body with Ion Beverages (Sports Drinks)
Ion beverages (sports drinks) are effective for replenishing water, sodium, and other ions lost through sweat.
If you drink a beverage without salt after sweating heavily, you may not be able to properly rehydrate, which can hinder recovery from dehydration. That’s why it’s recommended to choose a drink like Pocari Sweat that contains a moderate amount of salt.
It also contains the right amount of carbohydrates, which provide energy and help the body absorb fluids more efficiently.
Start Drinking Sports Drinks Regularly the Day Before the Game
Sports drinks that contain carbohydrates should be consumed regularly starting the day before the game. When carbohydrates are broken down, they generate energy to fuel the brain and body.
However, because the body can store only a small amount of carbohydrates, it’s important to replenish them. According to the American College of Sports Medicine guidelines, consuming 30–60 grams of carbohydrates per hour is ideal to prevent fatigue. This is why it’s important to drink sports drinks containing carbs regularly.
In addition, glycogen—a form of carbohydrate—helps prevent the breakdown of body proteins such as muscles and bones, so be sure to get enough carbohydrates to preserve protein stores.
*Source: Diagram based on Otsuka Pharmaceutical Co., Ltd.’s “Nutrition: What to Eat Before and on Game Day”
As for meals, on the day before the game, increase your intake of staple foods like rice and reduce side dishes. It’s ideal to get more than 70% of your energy from carbohydrates, and supplement with fruits to get vitamins.
Before the game, avoid greasy or hard-to-digest foods. Instead, eat easily digestible, familiar, carbohydrate-rich meals like rice balls or udon noodles. Avoid consuming too much fiber from raw vegetables, seaweed, or mushrooms, as they can cause bloating. Also, steer clear of raw foods right before the game. If you can’t get enough nutrients from meals, supplements are a viable option.
With this approach, you’ll be ready to perform at your best on game day.
On Game Day: Drink Up to 200ml Starting About 30 Minutes Before
*Source: Diagram based on Otsuka Pharmaceutical Co., Ltd.’s “Nutrition: What to Eat Before and on Game Day”
On game day, it’s important to replenish fluids and minerals lost through sweating by drinking a carbohydrate-containing ion beverage (sports drink). Start hydrating about 30 minutes before the game, taking small sips of up to 200 ml at a time.
In terms of meals, it’s best to finish eating a light, carbohydrate-rich, easily digestible meal 3 to 4 hours before the game. To prevent energy depletion during the match, it’s also helpful to eat a light snack (such as a jelly drink) 1 to 2 hours before.
After the game, continue with sports drinks and jelly drinks, and have a proper meal as soon as possible.
After Regular Training, Combine Sports Drinks with Protein and Carbs!
For student athletes who participate in sports clubs, it’s essential to consume enough carbohydrates before early morning training for energy, and then follow up with protein and carbohydrates along with an ion beverage (sports drink) after training. This helps maintain the body’s condition and provides necessary nutrients to build muscle, organs, bones, and more.
Of course, don’t forget to stay hydrated throughout the training session as well.
When training intensity is high, it’s also recommended to supplement with essential amino acids like BCAAs to support your body.
Even the sports drinks you usually drink just for hydration can help you perform your best on game day—depending on how you drink them. Give it a try!
Founded in 1964, the company operates under the corporate philosophy of "creating innovative products that contribute to the health of people around the world." With a holistic approach to health—from disease treatment to daily health promotion—it has developed into a total healthcare company through its two core businesses: the Medical-Related Business and the Nutraceuticals Business. In the Nutraceuticals Business, the company develops original products backed by scientific evidence, offering a wide range of well-known items such as Pocari Sweat and Calorie Mate.
*The information is based on the time of reporting or creation, and may differ from the current situation.
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