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Hydration and sports performance

BTEC level 3 unit 11 nutrition- P5 Hydration and sports performace
by

Kirsty Tate

on 16 November 2013

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Transcript of Hydration and sports performance

Fluid intake
To maintain a good water balance a sedentary individual must consume 2-2.5 litres of fluid per day.
Learning Outcomes
Identify the signs and symptoms of all stages of hydration.
Calculate the fluid intake pre, during and post sports event.
Examine the varies sources used to hydrate the body.
Assess the effects of hydration on sports performance.
First of all
Hydration and sports performance
P5- Describe hydration and it’s effects on sports performance.
This lesson will based on task 5 of nutrition
Activity 1
Can you identify the signs and symptoms of dehydration?
Dehydration
Dehydration is a condition caused by the loss of fluids that are not replaced. A loss of as little as 2 percent of body mass can cause signs of dehydration and begin to effect your ability to perform muscular work. For a 75kg man this would be a fluid loss of 1.5litres. Is is important to reconises signs such as thrirst and remain fully hydrated.
Hyperhydration
Hyperhydration is a state of increase HYDRATION, producing a greater than normal body water content.

Starting exercise in this state can increase thermoregulation, improving heat dissipation and exercise performance.
Superhydration
Superhydration is state of hydration achieved by manipulation of the ergogenic aid glycerol. When ingested with high volumes of water, glycerol has been proven to increase water retention.
Hypohydration
Hypohydration is the state of decrease hydration, producing less-than-normal body water content. This will increase body temperature, impairing the sweating response and cause skeletal muscle fatigue.
Sports Drinks
Most sports drinks aim to replace three things: Carbohydrates to replace energy, water to replace fluid and electrolytes to replace minerals lost in sweat.
Effects on sports performance
The greater the frequency, intensity and duration of exercise, the more important fluid replacement strategies become and the more likely thats sports drinks will have a useful contribution to sports performance and recovery, by not only providing fluid but also energy.

The best nutritional plans for athletes will include fluid replenishment that will allow the athlete to train consistently to meet the desired adaptations to training in terms of specificity and progression.
Hypertonic Drinks
These contain over 8% of carbohydrate and are absorbed slowly.

Although they provide a good source of carbohydrate replenishment, they are not ideal for fluid replenishment and may have to be consumed with other fluids.

These are best used in the recovery stage after exercise.
Hypotonic Drinks
These have a lower concentration of carbohydrates than isotonic and hypertonic drinks. They generally contain less than 4% of carbohydrates and are easily absorbed and well tolerated. Although water is adequate for non-endurance training or when sweat losses are small, these drinks may encourage fluid replacement through enhanced taste.
Isotonic Drinks
Isotonic drinks contain the same concentration of glucose to water as the blood (4-8% glucose). Along with this, they regularly contain sodium so that they are absorbed into the bloodstream quicker.

They are useful when exercise has been prolonged or during warmer weather. They can also be used before exercise.
Learning Outcomes
Identify the signs and symptoms of all stages of hydration.
Calculate the fluid intake pre, during and post sports event.
Examine the varies sources used to hydrate the body.
Assess the effects of hydration on sports performance.
Learning Outcomes
Identify the signs and symptoms of all stages of hydration.
Calculate the fluid intake pre, during and post sports event.
Examine the varies sources used to hydrate the body.
Assess the effects of hydration on sports performance.
Activity 3
So if an athlete has lost 1kg during exercise they must drink 1.5litres of fluid to be fully hydrated. This is because 1kg of weight is equal to 1litre of fluid lost. The athlete must drink one and a half times this to be fully hydrated. Therefore we can multiply 1 by 1.5 to achieve 1.5 litres of fluid needed. Can you calculate how much fluid each individual must consume to become fully hydrated?
Learning Outcomes
Identify the signs and symptoms of all stages of hydration.
Calculate the fluid intake pre, during and post sports event.
Examine the varies sources used to hydrate the body.
Assess the effects of hydration on sports performance.
Activity 4
Can you advise each athlete on which type of sports drink is best for them?
Learning Outcomes
Identify the signs and symptoms of all stages of hydration.
Calculate the fluid intake pre, during and post sports event.
Examine the varies sources used to hydrate the body.
Assess the effects of hydration on sports performance.
Activity 5
Lets try who wants to be a millionaire again and recap what we have gained from this lesson.
Identify the signs and symptoms of all stages of hydration.
Calculate the fluid intake pre, during and post sports event.
Examine the varies sources used to hydrate the body.
Assess the effects of hydration on sports performance.
Learning Outcomes
You Have complete all the learning outcomes for today!
Signs and symptoms of dehydration
Lack of energy and early fatigue during exercise
Feeling hot
Clammy or flushed skin
Not needing to go to the toilet
Nausea
Headache
Disorientation
Shortness of breath

What is hydration so important?
Water is one of the most important nutrients. We cannot survive more then 3 days without it. In our day to day lives we all lose water through evaporation from our skin.

What is this most commonly known as?
CORE BODY TEMPERATURE = 37°C
The fluid in the body helps to maintain the core body temperature. When fluid is lost and not replaced, this becomes a problem. Your body temperature will rise due to this loss and stimulate further sweating to try and release heat from the skin.
Core temperature
What is thermoregulation?
What is water retention?
This reduces overall heat stress n hot conditions, lowering heart rate and body temperature.
What sporting environment could this be advantage to?
Can you match the definitions to the levels of hydration and then place them on the hydration spectrum?
Activity 2
Does everyone have their badges?
The amount of fluid your body requires can dramatically change due to exercise and therefore you must consume fluid before, during and after exercise.
Athletes should be encouraged to begin exercise fully hydrated.

Training can be used as an opportunity to practice fluid-replacement strategies that run smoothly in competitive situations.


Before your rugby matches you should aim to drink approximately 300-500ml of fluid 10-15 minutes before you start.
Pre-event
Can you think of a sport where fluid-replacement strategies are essential?
During a match you are recommended to consume 150-200 ml of fluid every 15-20 minutes.
Inter-event
What may stop you from consuming fluid as recommended?
It is a common misinterpretation that you do not need to replenish fluid from when exercise has begun. If you wait until half time to replace fluid the chances are you will already started the dehydration process.
Once exercise is complete it is vital to replace the fluid that has been lost. It is recommended that you should replace 1 and a half times the amount of fluid lost.
Post-event
10% of the fluid in our body comes from the metabolic processes that release water within your body.

The other 90% is derived from your diet (60% of this comes directly from fluids and the remainder from food).
Sources
What is meant by metabolic processes?
Water is consider as an adequate fluid suitable for most exercises, but some sports drinks may be useful if exercising at higher intensities for longer durations.
Water
The carb that is replaced is generally glucose, fructose, sucrose or maltodextrins. These are all saccharides that can be quickly absorbed.
What are saccharides
?
The most common electrolytes that are replaced are potassium and sodium. These macrominerals are lost in sweat. Sodium must be replaced as soon as possible as it promotes the absorption of glucose and water for energy and hydration.
Why is this important?
This is accelerated during intense activities as the fluid takes longer to be absorbed.
One way to predict hydration levels is to check the colour of your urine.
Why is this method not suitable for an elite athlete?
Post-event Continued
A more accurate way of assessing the fluid lost is to weigh the athlete before and after the event. This can then be used to calculate the amount of fluid lost. Each kilogram of weight lost is equivalent to 1 litre of fluid lost. E.g. If an athlete has lost 1kg during exercise they must drink 1.5litres of fluid to be fully hydrated.
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