Hydration Station

Winning with Nutrition4-H Sports Nutrition Program

Objectives

• Determine if you are adequately hydrated

• Explain why water is important to the body and its functions

• Describe when it is preferable to drink water rather than a sports drink

Hydration

• Vital before, during and after physical activity

• Proper hydration leads to:– Nutrients transported easily –Maintain a healthy body temperature– Protection of the body’s organs and

tissues

Dehydration

• Occurs when you don’t drink enough fluids

• Body will not work to its fullest potential

• How are fluids lost?

Factors Affecting Fluid Loss• High altitudes

• High temperatures

• Some sweat more than others

• Longer periods of exercise

• Endurance level

Schedule Your Water Breaks!

When How Much to Drink

Weigh yourself before physical activity

2 hours before physical activity 2 cups of water

15 minutes before physical activity 1 – 2 cups of fluid

Every 15 minutes during activity ½ to 1 cup of fluid

Weigh yourself again after physical activity 3 cups of fluid for each pound of body weight lost

Signs of Dehydration

• Thirst, dry mouth, flushed skin• Fatigue• Headache• Dizziness, weakness• High body temperature• Increased breathing rate, rapid pulse• Skin that stays in a pinched position

Sports Drink vs. Water

Which fluid is best during physical activity?

Sports Drink vs. Water

• Physical activity less than 60 minutes–Water

• Physical activity more than 60 minutes– Sports drink

Sports Drinks

• Provide– Carbohydrates (fuel) for muscles– Sodium and glucose helps absorb

fluids

• Can have more calories

• Do NOT drink energy drinks!

The Right Balance…

• When comparing sports drinks, look for:– Right amount of carbohydrates• 4-8%

– Right type of carbohydrates• More sucrose and glucose• Less fructose (can upset stomach)

– No carbonation or caffeine– Lightly sweetened, lightly flavored

Remember…

• Hydration is a key factor in a solid athletic performance!

• Drink fluids before, during and after physical activity.