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Hydration and its effects on sports performance

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Cheri Williams

on 14 May 2017

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Transcript of Hydration and its effects on sports performance

Know the relationship between hydration and sports performance
Describe hydration and its effects on sports performance (P5)

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?
Fluid Intake
To maintain water balance, a sedentary individual requires 2-2.5 litres of fluid per day.

10% of your daily fluid requirements come from metabolic processes releasing water within the body. The other 90% is derived from your diet.

60% of this comes directly from fluids and the rest comes from food.

it is advised that an athlete contiually takes on enough fluid to cover the 'cost' of their training or competition.
The more intense the activity the more absorption of fluid is slowed.

Drinking 150-200ml every 15-20 minutes during exercise is recommended, especially if the exercise lasts longer than an hour.

What may stop you consuming?

Athletes should be encouraged to begin fully hydrated and to drink plenty of water both during and after activity.

Drinking 300-500ml of fluid 15-20 minutes before exercise is recommended.
Weight and urine-colour checks are a useful and simple way of monitoring fluid status during and after training and competition.

Weight reduction of 1kg = 1 litre of fluid loss. Urine-colour checks before and after exercise are useful for determining fluid requirements post-training or during competition.

As a guide, after exercise fluid losses should be replaced at around 1.5l within the first 2 hours of recovery.
Reference - Adams, M. (2010) Edexcel, BTEC Level 3, Sport Level 3 Book 1, BTEC National
Effects on sports performance
The greater the frequency, intensity and duration of exercise, the more important fluid replacement strategies become and the more likely that sports drinks will have a useful contribution to make in terms of effects on performance and recovery, by providing not only fluid but also energy.
The Four states of Hydration
Drinking extra water before exercise.
The condition which occurs when fluid loss exceeds fluid intake.
Extreme de-hydrated up to 20% from a normal resting state.
Consuming large amounts of water per day.
3liters or more.
Name some signs and symptoms of dehydration....
Get your phones out......
Go to

Last part!!
Lets test your knowledge
Most common sport drinks available contain similar concentrations of salt and sugar (Carbs) as in the human body (6-10g/ 100ml) Good source of fuel and hydration use
before(Pre-event) during(Inter-event)
 sport drinks contain a lower concentration of salt and sugar than the human body. A poor source of energy, used to hydrate
 drinks contain a higher concentration of salt and sugar than the human body 10+g/100ml can contain up to 60g of sugar per 500ml! Absorbed very slowly and bad for hydration and health.
Learning objectives
To list and understand the 4 states of hydration and there differences.
To gain an awareness of the difference types of drink and there affects on sport performance.

Signs of Dehydration
Dry mouth
Poor Concentration
Mini Plenary
1. How many states of hydration are there?
2. What is Super-Hydration.
3. What are the effects of dehydration?
4. What form of hydration is best?
Full transcript