Volleyball is an intensive no-holds barred sport which requires the finest performance. However, every aspiring as well as experienced player should know that water is a must during gameplay. However, this has led to the availability of sports drinks brands in the market. It’s difficult to choose which one can, or if it should, substitute water. 

Read below to understand the concept of fluid replacement during and after exercise. We will look at the specifics of the options available and the benefits and drawbacks of water and sports drinks.

Water: The Foundation of Hydration

The overall importance of drinking water cannot be overemphasised, especially for athletes in order to enhance their performances. It serves several key functions for the support and regulation in the body by maintaining the body temperature, helping in the movement of nutrients and the disposal of waste products, and reduction of friction in joints. It is also important to know that often during activity, muscles release sweat and if one does not replenish the fluids he or she loses, a situation may arise when the muscles are weakened. They then perform sub-optimally, and may even cramp up.

Here's how much water volleyball players should aim for:

• Pre-Exercise: There is a recommended water portion for pre-play that ranges between 16-24 ounces (473- 710 ml). This amount should be taken 2 hours before play.
• During Exercise: Research suggests 3-6 ounces (89-177 ml) for every 15 minutes.
• Post-Exercise: 16-20 ounces(473-591ml) for every lost pound of body weight.

When Water Isn't Enough: Enter Sports Drinks

Similarly, as already indicated, high intensity activities require supplemental fluids as they may contain sodium, potassium and chloride among others. After losing electrolytes, the body has to work harder for muscles to contract and there is an imbalance of fluids in the body. It is at this point where the sports drinks for players come in.

These beverages typically contain:

• Carbohydrates (4-8%): To avail easily accessible energy for the purpose of continued exercise.
• Electrolytes: Through sweating, some are lost, and replacement helps the muscles to work and support the body hydrated.

Sports Drink for Players: Advantages and Considerations

Here's a breakdown of the pros and cons of sports drinks:

Advantages:

• Replenish Electrolytes: Vital for the extension of some shots and takes to exclude the development of muscle twitches and fatigue.
• Provide Fuel: Carbohydrates replace an immediately available source of energy especially during long games or even in practices.
• Improve Palatability: Some athletes prefer soda than plain water, this makes them take more fluids.

Considerations:

• Sugar Content: There is normally a lot of sugar added in the commercially available sports drinks and therefore, if one takes them so often, then he or she will be well endowed with weight.
• Not Necessary for Short Sessions: Water to suffice activities that do not go on for more than an hour are recommended for practices or games.
• Artificial Ingredients: Some of the sports drinks consist of artificial additives such as sweeteners and some colours, things many athletes desire to do away with.

Finding the Right Balance: Water, Electrolytes, and Protein

So, what's the verdict? Very often, athletes merely mix water and sports drinks. Here's a practical strategy:

• Hydrate with Water Most of the Time: It is advisable to take water in the morning up to evening. Make water your beverage for low energy activities.
• Consider Sports Drinks for Extended Sessions: If your practices or games are a little longer than an hour, then it is good to take the sports drink to replenish the electrolytes in the body.
• Choose Wisely: Check the amount of sugar in the sports drinks, select drinks with not more than 14-19 grams of sugar. It should ideally also have natural ingredients.
• Don't Forget Protein: This is especially so after a training session or any kind of exercise because it will help in building up muscles. A protein shake or supplement is ideal.

Conclusion

Through the above discussion we now know that hydration is very important if the volleyball players are to perform to the best of their abilities. Thus, if a player comprehends the importance of both water and sports drinks when it comes to performance, he or she will be able to develop a hydration plan that boosts their game. Discover the collection of sports drinks and protein products for athletes created by Genetic Nutrition to help you become better. Stop by our website today to browse through our products and see how we can increase your performance on the court!

For all your protein and supplement needs, visit Genetic Nutrition!

FAQs

1. Is it safe to create my own sports drink?

Yes! Depending on what is available you can add a little salt, natural fruit juice for taste, some form of carbohydrate, and lemon juice for the electrolyte.

2. Are there any sports drinks in which the sugar content has been removed?

Yes, it is possible to get options that do not contain any sugar. Remember that certain types of sugar substitutes may lead to gastrointestinal problems in certain people.

3. General considerations for the amount of protein volleyball players should consume?

The amount of protein needed by athletes is usually slightly higher than that recommended for the average individual; the amounts range from 0. 8-1 gram per pound of the total body weight. However, it is recommended that one consult a registered dietitian to get the most appropriate values that suit him/her.

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