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Dehydration & Fluid

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  • 1. DEHYDRATION & FLUID REPLACEMENT
    • It is important to begin exercise well hydrated, and regularly take in fluids during exercise. This can help to reduce the chances of dehydration and fatigue.
  • 2. Water loss during exercise
    • We loose water to the environment as sweat when we exercise
    • The amount that we sweat will depend on:
    • - Exercise intensity
    • - Body surface area
    • - Air Temperature
    • - Humidity
  • 3. Recommended Fluid intake
    • For athletes:
    • - it is generally recommended that athletes drink approximately 150mL every 15mins prior to, and during exercise.
    • - after exercise, you should replace the fluid lost to 150%.
  • 4. Choosing the right drink…
    • Points to consider when evaluating hydration fluids…
    • Carbohydrate content
    • Sodium content
    • Ingredients List
  • 5. The main points to remember about fluid replacement are:
    • Thirst is not a good indicator of fluid needs
    • Drink half a glass of fluid every 15mins before and during exercise
    • Cold drinks are absorbed more quickly
    • It is vital to replace fluids lost during the event
  • 6. Exercising in Hot and Humid Climates
    • Prevention of heat injury is vital in hot and humid climates. This can be done by:
    • - Wearing loose fitting clothing
    • - Acclimatization
    • - Timing of events (morning or evening)
  • 7. Dehydration
    • Serious health problem that results from a greater fluid excretion than intake.
    • Elderly people and Infants are at a greater risk of dehydration.
    • Symptoms of more severe dehydration can include loss of appetite, sleepiness, flushed skin, delirium, coma and death.
  • 8. Assessing Products and Nutrition Labels Carbohydrate is the total of simple and complex CHO content of the food. Simple(sugars) are listed below i t Sodium : <140mg/100g is considered low Ingredients: usually listed at the bottom of the nutrition panel, in order of greatest in content Fat: Any food which lists less than 3g total fat per 100g is a low fat food. Energy is measured in kilojoules. When comparing foods, it is best to use the ‘Quantity per 100g’ column