Fluids that improve performance on race day

For jockeys making weight can be difficult so extreme cutting strategies are used. Saunas, sweat suits, fluid restriction, flipping and spitting are all techniques jockeys have reported using to help. Today I am going to explain how to best use fluid on race day, types of fluid and why these extreme techniques of stripping weight not only compromise your performance but your health.

What we know?

Dehydration negatively impacts performance yet jockeys will strip as much as 7% of body mass over 24-hours prior to a race (Wilson et al. 2014). Symptoms include confusion, poor mood, reduced muscular endurance, weakness, muscle cramps, headaches, decreased concentration and lowered sex drive. Or worse lead to hypovolemic shock (thicken blood), urine and kidney issues.

Dehydration does not allow you to make the fastest or most accurate decisions during a race. Or worse can increase the risk of falls, breaks and fractures and ultimately loss of income or your career. Research shows that a ‘combination of low macronutrient, micronutrient and fluid intake results in poor bone health and abnormal mood profiles and can also impair simulated riding performance (Wilson et al. 2014).

What can you do?

Long-term I suggest focusing on dropping body fat. There are studies to show that jockeys tend to have higher body fat percentages than other athletes in weight making sports (Wilson et al. 2014). In a study by Wilson et al. 2014, they devised a diet and exercise plan for a 22-year-old male jump jockey to meet minimum weight. The jockey started off at 70.3kg and within 9-weeks dropped to 62.3kg. His body fat dropped from 14.5% to 9.0%. This happened without starving or intentional sweating. Athletic performance, strength and mood also improved.

He dropped 8.0 kilos without starving or intentionally sweating.

If you don’t have the luxury to cut body fat and need to restrict food and fluid then these are some pointers for fluids only. I’ll be sure to put a food plan in upcoming blogs.

On race day pack water, electrolytes (i.e. mix 2-4 hydralyte tablets in 0.5-1.0L of water) and sports drinks i.e. gatorade. At the races grab some ice, tea and/or coffee. If you’re lucky Slushie machines will be provided.

Between races suck or eat ice. You’re body will cool down quicker converting solid ice to liquid water. You can include sips of electrolytes and carbohydrate containing fluids i.e. gatorade as well. Electrolytes will help to replace the salt lost especially during Australia’s Spring Racing Carnival. Carbohydrates containing fluids are just as important. Carbohydrates are your body’s main fuel source. Consume them throughout your race day. The benefits of using a sports drink or high G.I. lollies (i.e. snakes) are they will quickly increase your blood sugar and won’t sit in your gut adding to ‘weight’. Slushies have the benefit of both cooling your body at a quicker rate and reloading your energy through the carbohydrates they provide. Just be mindful of the amount you drink. Lastly caffeine is a legal and known performance enhancer as it increases mental focus by reducing perception of fatigue. For more details see my short caffeine video . Rotate the above drinks throughout your race day.

If you find that you can’t drink before your race - try the rinse-and-spit technique. Using a sports drink or carbohydrate containing beverage, rinse the fluid around your mouth and then spit it out. You can do this a few times. This will give your body the illusion you’ve consume carbohydrates and increase your energy and focus.

Between races interchange between electrolytes, ice, slurpies, frozen gatorade/powerade 1/4-1/2 bottle across the day depending on the amount of rides you have and tea or coffee.

After the races:

If you have stripped 1.0kg of water weight be sure to replace 1.5 x the amount you lost. In this example you would need to replace 1.5 liters of fluid. This could be a 600mL chocolate milk Oak, 500mL of water with 2 hydralyte tablets and 400mL water. I would not recommend having this all together. You would feel sick and bloated. I’d suggest having the flavored milk as soon as possible after your last race. Then sip on the electrolytes and water whilst your driving home and at dinner.

Flavored milk is a 3-in-1 product; protein, fluid and carbohydrates. Helping to refuel and rehydrate you.

I always recommend practicing new things prior to race day. So test it out during trackwork or trials. See how you feel both physically and mentally. Did you recover faster. Did your appetite and mood improve.

If you want more information please comment below or feel free to contact me.

Meg

Reference list:

Wilson, G et al. Weight-Making Strategies in Professional Jockeys: Implications for Physical and mental Health and Well-Being. Sports Med. 2014; 44:785-796.