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Hydration and sports performance

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Rebecca Caisley

on 29 February 2016

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Transcript of Hydration and sports performance

Nutrition is just the tip of the iceberg!
You have two minutes to discuss the functions of water with your partner.
Recommended amount of fluid:
How much fluid should we consume?
Water Intoxication (Hyponatremia):
Hydration and sports performance.
Why do you think water is so important when we are exercising?

What do you think affects the amount of fluid you lose during exercise?
Name two nutrients the football players should include in their diets and explain how each could help to improve their performance in matches.
[6 marks]
Lesson objective:
To be able to DESCRIBE what hydration is and its effects on sports performance
You can describe ALL of the functions of water.
You know ALL of the recommended amounts of fluid intake.
You can also describe the water content of different food substances.
The signs & symptoms hydrations can have and the effects of hydration on sports performers
The emergence of sports drinks as an effective means of improving performance.
TIP: there are five.
On average, the body of an adult human being contains 60% water. Most of the water in the human body is contained inside our cells. In fact, our billions of cells must have water to live.
The total amount of water in our body is found in three main locations:
within our cells (two-thirds of the water),
in the space between our cells
in our blood (one-third of the water).
For example, a 70-kg man is made up of about 42L of total water.
The 5 functions of water in our body
Transport of nutrients
Chemical and metabolic reactions,
Body temperature regulation,
Lubrication of joints,
Cell life,
Transport of nutrients

Water is a carrier, distributing essential nutrients to cells, such as minerals, vitamins and glucose.
Transport of nutrients
Water removes waste products including toxins that the organs’ cells reject, and removes them through urine and faeces.
Chemical and metabolic reactions
Water participates in the biochemical break-down of what we eat.
The ability of water to disassemble and rearrange other molecules is essential to the chemistry of life. It does this by forming weak bonds with the other molecules and helps to reduce fat deposits in the body by helping the body metabolize the fat that is stored in the body
Water helps limit changes in body temperature in a warm or a cold environment.

Water allows the body to release heat when outside temperatures are higher than body temperature.

The body begins to sweat, and the evaporation of water from the skin surface very efficiently cools the body.
You have 30 seconds to learn the
functions of water.
Now test your partner and give them help if needed.
Water is an effective
around joints.
It also acts as a shock absorber for eyes, brain, spinal cord and even for the fetus through amniotic fluid.
A sedentary adult with normal physiological conditions in a temperate climate (18°C – 20 °C), loses on average 2.5 liters of water a day.
This water loss is due mainly to:
the kidneys, through urine excretion (1.5 l per day)
the lungs by breathing
the skin by perspiring

To avoid dehydration we need to ingest as much water as we loose.
Water is taken in from 3 major sources:
water in food: 0.7 l
metabolic water (which is produced in the body during biochemical reactions): 0.3 l
1.5 additional liters

Percentage Water:

Lettuce (1½ cup)
Watermelon (1½ cup)
Broccoli (1½ cup)
Grapefruit (1½ cup)
Milk (1 cup)
Orange juice (3/4 cup)
Carrot (1½ cup)
Yogurt (1 cup)
Apple (one medium)
Cover over the percentages and learn them then get your partner to test you.
How many did you get right?
What about when we exercise?
What is Dehydration?
The effects of dehydration:
Marathon victim died from drinking too MUCH water
24 April 2007
David Rogers, 22, who died after drinking too much water during the London Marathon

A 22-year-old man died after completing his first London Marathon because he drank too much water.
David Rogers collapsed at the end of the race and died yesterday in Charing Cross Hospital.

Today it emerged the fitness instructor from Milton Keynes died from hyponatraemia, or water intoxication.

This is when there is so much water in the body that it dilutes vital minerals such as sodium down to dangerous levels. It can lead to confusion, headaches and a fatal swelling of the brain.

In 2003 St Thomas' Hospital treated 14 runners for the condition.
The marathon on Sunday was the hottest in the event's 27-year history. Temperatures peaked at 23.5C, with "radiated heat" from the road reaching 27.5C.

Rogers' death came as race organisers faced criticism over water supplies running out at certain parts of the course, despite temperatures nudging 75F (23.5C).
Sports drinks and performance:
There are three types of sports drink all of which contain various levels of fluid, electrolytes and carbohydrate.
- 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%.
These are examples of Isotonic drinks:
- quickly replaces fluids lost by sweating. Suitable for athletes who need fluid without the boost of carbohydrate e.g. jockeys and gymnasts
Slazenger S1 is a Hypotonic Drink:
- used to supplement daily carbohydrate intake normally after exercise to top up muscle glycogen stores.
In ultra distance events, high levels of energy are required and Hypertonic drinks can be taken during exercise to meet the energy demands. If used during exercise Hypertonic drinks need to be used in conjunction with Isotonic drinks to replace fluids.
Powerade is a Hypertonic Drink
3 things you have learned today
ONE thing you would like to find out more about
A Wish
Body temperature regulation
Now is it just coincidental that disease and/or health problems dramatically increase as we get older.

It has not been well documented however with older mature people there is a common generalized reduction in the amount of water in their intake, which reduces their body water percentage.

Some of the symptoms that older people get lead them to reduce their water intake. Loss of water in all tissues continues and is probably involved in many of the physical alterations associated with aging.
Cell Life
When the normal water content of your body is reduced, it upsets the balance of minerals (salts and sugar) in your body, which affects the way that it functions.
How does it effect the body?
Some of the early warning signs of dehydration include:
feeling thirsty and lightheaded
having dark coloured, strong-smelling urine
passing urine less often than usual.

A baby may be dehydrated if they:
have a sunken soft spot (fontanelle) on their head
have few or no tears when they cry
have fewer wet nappies
are drowsy

The body is affected even when you lose a small amount of fluid.

Drink plenty of fluids if you're dehydrated. This can be water, semi-skimmed milk, diluted squash or fruit juice, but it's best to avoid caffeine and fizzy drinks.
What to do?
What are the effects of Sports Drinks?

What is current research telling us?
Full transcript