What percentage of carbohydrate-electrolyte solutions is recommended for optimal hydration during prolonged endurance training?

The recommendation for carbohydrate-electrolyte solutions during prolonged endurance training is indeed in the range of 4-8%. This concentration is optimal because it balances the need for carbohydrates, which provide a quick energy source for athletes, alongside electrolytes that are essential for maintaining hydration and proper physiological function.

A solution with 4-8% carbohydrates is effective in enhancing the absorption of fluids in the gut and replenishing glycogen stores, which is crucial for performance in endurance activities. At this concentration, athletes receive enough carbohydrates to sustain energy levels without overwhelming their stomachs, which can happen with higher concentrations that may lead to gastrointestinal distress.

Solutions below 4% may not provide sufficient energy for prolonged exercise, while concentrations above 8% can lead to delayed gastric emptying, reduced hydration, and potential discomfort. Therefore, the 4-8% range is widely recommended in sports nutrition for optimal hydration and performance during extended endurance events.