Understanding SiS Hydration Products
Science in Sport (SiS) provides two primary electrolyte-based hydration solutions designed for different athletic needs: SiS GO Hydro tablets and SiS GO Electrolyte powder. While both are effective for rehydration, their formulation and ideal use cases differ significantly, depending on whether you need hydration without calories or require an energy boost alongside it. Understanding these differences is the first step to drinking your SiS electrolyte correctly for your specific activity.
SiS GO Hydro: Hydration Without Calories
SiS GO Hydro is an effervescent tablet formulated to provide effective electrolyte replacement with minimal calories. It is particularly useful for short, high-intensity workouts where energy intake isn't necessary but fluid balance is crucial. Each tablet is designed to be dissolved in 500ml of plain water.
To prepare, simply fill your bottle with 500ml of water, drop one tablet in, and wait for it to fully dissolve. The tablet effervesces and can take up to 6 minutes to completely dissolve, though most people find it's quicker. Once prepared, the solution should be consumed within 24 hours. It is recommended to use SiS GO Hydro before and during exercise of shorter duration, typically under 60 minutes, or in hot and humid conditions where sweat loss is high. A common approach is to drink 500ml of SiS GO Hydro an hour before an event and consume another 500ml per hour during the exercise itself. It's crucial not to exceed the recommended limit of 4 tablets per day.
SiS GO Electrolyte: Energy and Hydration Combined
For longer duration endurance activities, such as races lasting over 90 minutes, SiS GO Electrolyte powder is the more appropriate choice. In addition to essential electrolytes like sodium, it also provides an easily digestible source of carbohydrates to fuel working muscles and delay the onset of fatigue. The powder mix offers both energy and hydration in one bottle.
To prepare, add two scoops (approximately 40g) of the GO Electrolyte powder to 500ml of water. Close the lid tightly and shake well until the powder is fully dissolved. It is recommended to drink 500ml of this mix every 45-60 minutes during exercise to keep energy stores up and maintain hydration. Like the Hydro tablets, it should be consumed within 24 hours once prepared. Some SiS sports bottles have markers to help with accurate mixing, which prevents diluting the solution and ensures optimal absorption.
Combining SiS Products for Comprehensive Nutrition
For endurance athletes who need a combination of energy and electrolyte replacement, SiS products can be used together. For instance, during a long bike ride or marathon, you might start with a SiS GO Electrolyte drink. As the race progresses, you can consume SiS GO Energy Gels for quick fuel, while using SiS GO Hydro tablets in a separate bottle for low-calorie hydration. This allows for a flexible fuelling strategy tailored to the demands of your event.
How to Drink SiS Electrolyte Safely and Effectively
Pre-Workout Hydration
Before a major event or long training session, begin your hydration process 3-4 hours beforehand by consuming 500ml of SiS GO Hydro. Follow this with another 250-500ml in the hours just before you start. This helps you begin exercise in an optimally hydrated state, preventing performance-sapping dehydration from the outset.
During Exercise
Your intake during exercise depends on the intensity and duration. For shorter, intense efforts, stick to SiS GO Hydro. For longer activities, use the GO Electrolyte powder to replenish both fluid and carbohydrates. Monitor your sweat rate to judge your needs—heavy sweaters in hot climates may need to consume more frequently within the recommended usage guidelines.
Post-Exercise Recovery
After a hard session, you can use SiS GO Hydro to rehydrate and replace lost electrolytes. This is especially useful if you are not seeking to consume many extra carbohydrates or calories in your recovery period. Adequate rehydration post-workout is crucial for effective recovery and preparing for your next session.
Comparison: SiS GO Hydro vs. GO Electrolyte
| Feature | SiS GO Hydro Tablets | SiS GO Electrolyte Powder |
|---|---|---|
| Carbohydrates | Minimal (<1g per serving) | Yes, 36g per 500ml serving |
| Calories | Very low (~10 kcal per serving) | Higher (for energy) |
| Format | Effervescent Tablets | Powder Mix |
| Primary Goal | Hydration without calories | Hydration with energy |
| Ideal Use | Shorter duration exercise (<60 mins), general rehydration, or hot weather | Endurance exercise (>90 mins) |
| Key Electrolytes | Sodium, Potassium, Calcium, Magnesium | Sodium, Calcium, Magnesium, Potassium |
| Added Vitamins | B Vitamins | None (focus on energy and hydration) |
Potential Side Effects and Overconsumption
While essential, excessive intake of electrolytes can lead to imbalances with adverse effects. Symptoms of overconsumption can mimic those of dehydration and include fatigue, muscle cramps or weakness, nausea, and in severe cases, more serious issues like irregular heart rate or high blood pressure. To avoid this, always follow the recommended serving sizes and never exceed the daily limit of 4 tablets for SiS GO Hydro. For individuals with pre-existing health conditions like kidney disease or high blood pressure, it is crucial to consult a healthcare professional before increasing electrolyte intake.
Conclusion
Drinking SiS electrolytes correctly is straightforward once you identify the product best suited for your needs. Use the calorie-free SiS GO Hydro tablets for pure hydration during shorter, more intense efforts or general rehydration throughout the day. When endurance is your goal and you require an energy boost, opt for the carbohydrate-rich SiS GO Electrolyte powder. By following the preparation instructions, observing intake timing relative to your activity, and paying attention to your body's signals, you can maximize your performance and maintain optimal fluid balance. Remember that proper hydration is a key component of any successful training and recovery plan, so make sure you're using your supplements effectively to fuel your ambition.
For more detailed information on SiS products and sports nutrition, visit the Science in Sport website [www.scienceinsport.com].
