Project 11 – Topic 3Hydration

By the end of this Topic you should be able to:

P5 - Describe hydration and its effects on

sports performance

Tasks in this TopicTask 1 – Signs & Symptoms

Task 2 – Fluid Intake

Task 3 – Sources of Hydration

Task 4 – The Effect of Hydration on Football

Task 5 – The Assessment Slideshow (P5)

Hydration

Definitions,

Signs & Symptoms,

Effects on Performance,

Project11 – Topic 3

Dehydration – Hypohydration – Hyperhydration - Superhydration

Decreases performance

Increases performance

Euhydration

(normal body water levels)

The different levels of hydration.The different levels of hydration.

Dehydration• Excessive loss of water from the body • Depletion of bodily fluids  • A condition caused by the excessive loss of water from the body,

which causes a rise in blood sodium levels.

• Dehydration can severely effect your performance as an athlete. • A 2% drop in your bodies water (75kg=1.5 litres) can effect muscular

function.

Advanced dehydration (serious)

• Lack of energy / Fatigue Headache• Feeling hot Disorientation• Clammy or flushed skin Shortness of breath• Not needing the toilet• Nausea

3 definitions of dehydration:

Effects on Performance:

Signs & Symptoms:

• Occurs when body fluid losses are not fully replaced .• It is a result of progressive dehydration due to excessive sweat loss during

exercise.

• Reduced training capacity• Reduced sports performance• Compromised thermoregulation and cardiovascular functions. • Fatigue more quickly.

• Increases core body temperature• Impaired sweating response • Causes skeletal muscle fatigue• Dark urine

HypohydrationDefinitions:

Effect on Performance

Signs & Symptoms

• Excess water in the body• Increased state of hydration

• Improved thermoregulation (body temperature control)• Improved heat dissipation (removal)• Improved athletic performance

• Clear, very pale urine• Improved athletic performance

HyperhydrationDefinitions:

Effect on Performance

Signs & Symptoms

• A state of hydration achieved by manipulation with the ergogenic aid-Glycerol• When ingested with large amounts of water (1-2litres) it aids water retention

(water uptake)

• Lowers body temperature during exercise• Lowers heart rate (due to a higher blood volume)• Improves athletic performance

• Although it is thought to improve sports performance, there are side effects:• Headaches• Dizziness• Gastrointestinal upsets• Bloating

SuperhydrationDefinitions:

Effect on Performance

Signs & Symptoms

4 - 8 is dehydrated!!!!!

You need to consume fluids

1, 2 & 3 is hydrated

Optimum Performance

Urine Colour Chart

Fluid Intake

Before, During, After Performance,

Check hydration levels,

Compare to the average person,

Project 11 - Topic 3

BEFORE Sports Performance

• You should be fully hydrated• You can measure this by your urine being

a pale colour

• Being fully hydrated will improve your athletic performance

• It is recommended you drink –• 300-500ml 10-15 minutes BEFORE the

game or training session

PREPRE

DURING Sports Performance

• You should have a drink during prolonged exercise - either at half time or at the stations along the side of the road on a marathon.

• Do not drink too much or too quickly as you may feel stomach cramps. Remember blood flow to the stomach during exercise is reduced so water uptake will be slower.

• It is recommended that you drink – • 150-200mls every 15-20 minutes DURING exercise,

especially if the session or game lasts longer than an hour.

INTERINTER

How to Measure Fluid Loss?

• After exercise you need to know how much fluid you have lost.

• You will then know how much fluid you need to replace.

• You can do this simply by checking the colour of your urine. The paler the colour-the more hydrated your are!

• To be more accurate we can weigh ourselves before we exercise, then weigh ourselves after exercise. The difference is the water we have lost through sweat & evaporation.

• 1kg of weight is equal to 1 litre of water.

Continued…

Weight before

exercise

Weight after

exercise

The amount of fluid

lost

AFTER Sports Performance

• We should replace the fluid lost during to prevent hypohydration.

• It is recommended that we replace 1.5 times the amount we have lost.

• Within 2 hours after finishing exercise we should replace 1.5 x the amount lost (1kg per litre)

POSTPOST

Sources of Hydration

Water,

Sports Drinks

Hypertonic, Hypotonic & Isotonic

Project 11 – Topic 3

Degrees of Dehydration

• % body weight lost as sweat Physiological Effect• 2% Impaired performance• 4% Capacity for muscular work

declines• 5% Heat exhaustion• 7% Hallucinations• 10% Circulatory collapse and heat

stroke

Water

Water is an adequate fluid to replace lost fluids & rehydrate the body.

However, water doesn’t contain any electrolytes, sodium, carbohydrates or other nutrients that are needed.

Excessive water consumption could be fatal. After excessive sweating, water is lost along with nutrients, sodium &

other nutrients. If too much water is consumed not containing these electrolytes etc, there becomes an imbalance & a dangerously low concentration of electrolytes which prevent the body from functioning properly.

Sports Drinks

• There are 3 types of sports drinks:

• Hypertonic

• Isotonic

• Hypotonic

Sports drinks contain 3 nutrients:

•CarbsCarbs to give energy - saccharides

(this is usually glucose, fructose or sucrose)

•WaterWater to hydrate or rehydrate

•ElectrolytesElectrolytes to replace minerals lost in sweat

(mainly sodium which promotes absorption of glucose)

• Contain more than 8%8% concentration of carbohydrates.

• This means they contain moremore carbohydrate than the blood .

• These are good for a energy boost but means they are absorbed much slower & not ideal for optimal hydration.

• These drinks are best suited to the recovery stage of exercise

Hypertonic

Isotonic

• Contain the same concentration of glucose that is found in the blood – 4-8%4-8%

• They also contain sodium sodium (salt) which means they are absorbed into the bloodstream quickly.

• Isotonic drinks are ideal when exercise is prolongedprolonged or in the heatheat or humidityhumidity when sweat levels are high.

Hypotonic

• Contain less than 4%4% concentration of carbohydrates.

• This means they contain lessless than blood.

• Because they contain less carbohydrates but still contain electrolytes, they are best suited to lower level exercises or those who are watching their weight & don’t wish to consume extra calories.

Which Drink, When??

• Hypertonic - during high intensityhigh intensity exercise

need an energyenergy boost

during recovery to replenish energyreplenish energy stores

• Isotonic – for quickquick hydration

during prolongedprolonged exercise

• Hypotonic – during lower intensitylower intensity exercise

when avoiding extra caloriecalorie consumption

How to make an energy drink!Hypotonic –

100ml orange squash

1g salt

1 litre water

Isotonic –

200ml orange squash

1g salt

1 litre water

Hypertonic

400ml orange squash

1g salt

1 litre water

The Effect of Hydrationon Football

Players’ A, B & C.

Frequency, Intensity, Duration, Progression & Recovery.

Project 11 – Topic 3

Player ?

Frequency – How frequently could the players train?

Intensity – How hard could the players train?

Duration – Who could train the longest & for how long?

Progression – Who would be able to progress more efficiently during training?

Recovery – When would the players be able to train next?

Hydration Level: Before – During – After –

Hydrationin Football

Players’ A, B & C.

Frequency, Intensity, Duration, Progression & Recovery.

Project 4 – Topic 3

Write an email to Chris Wilder.1. Identify examplesIdentify examples of each type of sports drink that are commonly

available.• Hypertonic – Fizzy Lucozade• Hypotonic – Lucozade Rehydrate?, Umbro (not available anymore)• Isotonic – Still Lucozade, High 5,  2. ExplainExplain the effectseffects each of the different types of drinks would have on

performance in football, before, during and after training/matches.  3. RecommendRecommend which drinks to buy for the players to use:• Before a game – need to be fully hydrated• During a game – need quick absorption• After a game – rehydrate & replenish Carbohydrate stores (glucose) 4. Suggest other sportsSuggest other sports that the different drinks may be used for, and

explainexplain these recommendations

Absorption of the different Sports Drinks

Hyper

Iso

Hypo

Carbohydrate

Water

Electrolytes Blood Intestines