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Hydration & Sports Performance

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by

Martin Wren

on 1 November 2016

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Transcript of Hydration & Sports Performance

Hydration & Sports Performance
Water
- Regulates body temperature
- Carries nutrients and oxygen to all cells in the body via blood plasma
- Helps convert food into energy and absorb nutrients
- It is required for expiration
- It removes waste products / protects and cushions vital organs.


Task One
Dehydration & Electrolyte Loss
-
W
ater and electrolytes are lost during exercise through sweating (increased body temperature)
-
W
ater is also lost due to increased exhaling (increased breathing rate)
-
L
evels lost are effected by temperature, humidity, altitude and the amount of exercise.
Water loss is greater
-In cold = As air inhaled is dry
- At Altitude, or in heat (increased sweating)
- High Humidity (sweat does not evaporate, body can't cool)
Sports Drinks

C
ontain electrolytes, ensuring optimum speed of absorption.
-
O
ften contain additives, colouring and sweeteners, negative health effects.
-
E
xpensive
Water
Research states that the average human will survive 3-5 days without water.
Electrolytes

- The scientific term for the salts in the body -
e.g. sodium, potassium and chlorine
Functions
-
V
ital for the functioning of cells (esp muscle cells). involved in the transmission of nerve impulses.
-
E
nsures that nutrient and waste products are exchanged.
-
M
aintains the bodies PH Levels
-
E
lectrolytes dissolve in water and are therefore closely linked with water and sports performance.
The sports nutrition market is a boom industry, you have decided to enter this market by developing your own sports drink for elite athletes.
To achieve P5 you must
-
F
ilm an advert advertising your new drink, explaining its benefit to performance/main ingredients
-
Y
ou must produce a label and a slogan for your drink
-
W
ill it be isotonic/hypo/hypertonic?
-
P
resent a fact sheet (no longer than 1 side of A4) explaining Hydration, to support your claims to advertising standards commission.

Dehydration
Occurs when fluid loss exceeds fluid intake.
Signs and Symptoms
- Thirst
- Dizziness
- Headaches
- Dry Mouth
- Poor Concentration
- Sticky oral mucus
- Flushed red skin
- Rapid heart rate
Electrolyte Loss
- Caused by sweating (and/or poor diet)
- Drowsiness & poor decision making
- Causes muscle weakness & fatigue
- Causes muscle cramps
- Result in abnormal heart rhythm

As electrolytes are dissolved in water any changes in water levels will effect electrolyte levels, thus the two are inter-related.
Group Research

This research will form the basis of your fact sheet, backing up your claims -
Explain the following terms in relation to sports performance:
- Dehydration
- Hyperhydration
- Hypohydration,
- Superhydration
Signs / Symptoms / Effects
Isotonic
Quickly replaces fluids lost by sweating and supplies a boost of carbohydrate. This drink is the choice for most athletes - middle and long distance running or team sports. Glucose is the body's preferred source of energy therefore it may be appropriate to consume Isotonic drinks where the carbohydrate source is glucose in a concentration of 6% to 8%
Contain 6mg of carbohydrate per
100ml of water

Hypotonic

Quickly replaces fluids lost by sweating. Suitable for athletes who need fluid without the boost of carbohydrate e.g. jockeys and gymnasts.
- Absorbed quicker than isotonic drinks.
2g of carbohydrate per 100ml of water
Poor energy source / Used to hydrate after performance

Hypertonic
Used to supplement daily carbohydrate intake normally after exercise to top up muscle glycogen stores.
- Absorbed relatively slowly
-
Contain 10g of carbohydrate per 100ml of water.
- Good source of energy but poor for hydration
- If used during exercise Hypertonic drinks need to be used in conjunction with Isotonic drinks to replace fluids.
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