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.
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
Recommended Fluid intake
- 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%.
Choosing the right drink…
Points to consider when evaluating hydration fluids…
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
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
- Timing of events (morning or evening)
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.
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