Dehydration & Fluid

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Dehydration & Fluid

  1. 1. DEHYDRATION & FLUID REPLACEMENT <ul><li>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. </li></ul>
  2. 2. Water loss during exercise <ul><li>We loose water to the environment as sweat when we exercise </li></ul><ul><li>The amount that we sweat will depend on: </li></ul><ul><li>- Exercise intensity </li></ul><ul><li>- Body surface area </li></ul><ul><li>- Air Temperature </li></ul><ul><li>- Humidity </li></ul>
  3. 3. Recommended Fluid intake <ul><li>For athletes: </li></ul><ul><li>- it is generally recommended that athletes drink approximately 150mL every 15mins prior to, and during exercise. </li></ul><ul><li>- after exercise, you should replace the fluid lost to 150%. </li></ul>
  4. 4. Choosing the right drink… <ul><li>Points to consider when evaluating hydration fluids… </li></ul><ul><li>Carbohydrate content </li></ul><ul><li>Sodium content </li></ul><ul><li>Ingredients List </li></ul>
  5. 5. The main points to remember about fluid replacement are: <ul><li>Thirst is not a good indicator of fluid needs </li></ul><ul><li>Drink half a glass of fluid every 15mins before and during exercise </li></ul><ul><li>Cold drinks are absorbed more quickly </li></ul><ul><li>It is vital to replace fluids lost during the event </li></ul>
  6. 6. Exercising in Hot and Humid Climates <ul><li>Prevention of heat injury is vital in hot and humid climates. This can be done by: </li></ul><ul><li>- Wearing loose fitting clothing </li></ul><ul><li>- Acclimatization </li></ul><ul><li>- Timing of events (morning or evening) </li></ul>
  7. 7. Dehydration <ul><li>Serious health problem that results from a greater fluid excretion than intake. </li></ul><ul><li>Elderly people and Infants are at a greater risk of dehydration. </li></ul><ul><li>Symptoms of more severe dehydration can include loss of appetite, sleepiness, flushed skin, delirium, coma and death. </li></ul>
  8. 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

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