e load™ is a physiologically formulated sports drink with the emphasis on four important performance factors:
e load™ can and should be used during both pre-exercise and exercise phases. For optimal post exercise recovery, check out our recovery drink, EMEND ™
The use of e load™ prior to activity is an important way to ensure that you are physiologically ready to perform, addressing the following:
The purpose of preloading is to make sure that no water, electrolyte or carbohydrate deficits exist prior to starting. Starting your activity dehydrated, electrolyte depleted or relatively hypoglycemic with reduced glycogen stores will limit performance for sure! e load™ is also ideal for rehydrating after a night's sleep and before a morning training session or race-early morning dehydration is the norm after your typical night's sleep.
Regarding when, we suggest using e load™ up to one hour before activity, thus giving yourself time to urinate if necessary. You can also sip e load™ within 15 minutes of starting to ensure that you start with some fluid in your stomach, thus facilitating stomach emptying during your event. Regarding how much, if in the morning, you must drink back what you have lost overnight in terms of water. Weigh yourself before going to bed (after urination) and upon arising (after urination). Each kilogram (2.2 pounds) deficit equals one liter. For optimal rehydration in the morning, drink 1.5 times this volume of fluid back up to one hour before activity is to begin. The added amount in the 1.5 times ratio helps compensate for some of the fluid which will inevitably be urinated. For example, if Sharon weighs 63 kilograms before retiring (after urination), and 61 kilograms upon arising (after urination), she has a deficit of 2 kilograms (4.4 lbs.), or 2 liters of fluid. Ideally, she should ingest up to 3 litres of e load™ up to one hour before starting activity.
With start times occurring at other times of the day, after your morning rehydration is complete, we suggest drinking 10 - 15 ml of e load™ per kilogram body weight (5 - 7 ml per lb.), again up to one hour before starting.
For example, if Sharon generally weighs 65 kilograms, and her activity is to start later in the day, after her morning rehydration is complete, she ideally should consume 65 x 10 = 650 ml to 65 x 15 = 975 ml of e load up to one hour before starting activity.
Use of e load™ during your activity is important to:
How much to ingest entirely depends on how much you are sweating, and for help in figuring this out, please refer to our Nutrition Calculator section. In short, if you sweat one liter per hour in the conditions in which you are exercising, than you should try to replace these losses at a maximum of this rate, in order to optimize hydration and to balance sweat electrolyte losses.
For example, Sharon is running 20 miles today, with a temperature of 90° F and 35% humidity. Before she starts, she weighs 65 kilograms (143 pounds). After she finishes, she weighs 63 kilograms (139 lbs.). She also drank 2 liters of e load™ during the run, which equals 2 kilograms - this must be added back. See our Nutrition Calculators for further help with these calculations.
Therefore, she lost (65 - 63) + 2 = 4 kilograms or 4 liters of fluid. Lets say Sharon did this run over 3 hours. She therefore lost 4 liters in 3 hours, or 1.33 liters per hour.
Finally, the question of whether or not you need to FULLY replace all lost fluid is still under investigation. Likely, however, full replacement is not completely necessary, in cooler to moderate temperatures especially (i.e. up to 22° C), as up to 2% dehydration may be tolerated by some without substantially impairing performance (43). Using this figure, it is possible to calculate a minimum fluid need per hour for use during more moderated temperatures. For details, please see our Nutrition Calculator section.
However, "when exercising in a hot environment ( > 30 degrees C), dehydration by 2% of body weight impairs absolute power production and predisposes individuals to heat injury"(43). It is therefore recommended that as much as possible during hot weather activity, you endeavour to replace as close to the volume of fluid you are losing as possible.
Dear Dr. Stoddard:
As defending Rowing World Champions, my teammates and I are training hard to win again this summer in the 2008 Beijing Olympics. Training more than thirty hours per week means that fluid intake and electrolyte replacement is key to maintaining our intensity on the water. E load has been a big part of our winter training, and will be a real asset when we go into the heat of the Beijing Olympics this summer.
Kyle Hamilton 2002, 2003, 2007 Rowing World Champion, Men's Eight, 2008 Olympic Men's Eight Gold Medallists.
Congratulations to the Canadian Men's 8 Rowing 2008 Olympic Gold Champions fueled by e load!
Derek Zanstra - Mountain Bike
Ingrid Cluzeau - Duathlon
Krista Duchene: National Marathon Champion