Hydration
-
Upload
zthomps17 -
Category
Health & Medicine
-
view
243 -
download
4
Transcript of Hydration
The HealthyPerformer
Hydration
To provide someone or something with water in
order to maintain or restore fluid balance
It is essential for life
To maintain balance of water and dissolved salts inside and outside cells. This is vital for chemical reactions
Cushioning effect is vital for healthy functioning of joints and soft tissues of the body
It is a vital ingredient in blood which transports oxygen and nutrients from the lungs and gastrointestinal tract
To remove waste through urine, sweat and breathing
To aid absorption of food
We lose fluid from the body in three ways:
Urine
Respiration
Sweating
Sweating is a very effective waySweating is a very effective wayof dissipating body heat rapidlyof dissipating body heat rapidlyduring exercise. Sweating isduring exercise. Sweating isessential during intensive essential during intensive and/orand/or
prolonged exercise when heatprolonged exercise when heatproduction is high.production is high.
Dehydration can be caused by restriction of water intake or by excessive water loss from the body
If the water that is being lost from the body is not replaced then a person can become dehydrated. This not only results in an adverse physical and mental performance but also can increase the risk of injuries and affect health.
Fatigue
Headache
Nausea
Decrease of appetite
Dry mouth, little saliva
Light headedness
Feeling irritable
Heat intolerance
Dry cough
Constipation
Flushed skin
Physical and mental performance impaired
Difficulty in swallowing
Poor co-ordination of the limbs
Clumsiness
Shrivelled skin
Shrunken eyes and dim vision
Muscle spasm
Delirium
Numb skin
Very dark urine
Painful urination
Do drink
Lots of water Isotonic drinks Small amounts of fruit
juice Milk (semi-or
skimmed) Low sugar squash Herbal teas
Don’t drink
Excessive alcohol Too much coffee or tea Too many red bulls Sugary drinks
Maintain a regular fluid intake throughout the day
Don’t try to drink your entire fluid intake for the day in one go – this puts strain on your kidneys
Vary your drinks throughout the day – best chosen from the ‘do’ drink category
Take drinks that provide some energy e.g. milk, fruit juice and fruit squash
Take some drink into the class and drink at every opportunity – even small mouthfuls are effective
Eat foods that have a high water content e.g. fruit and vegetables
Make sure that you pass urine frequently and that it is straw coloured