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Hull kr talk 1 hydration needs

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  • During a training session our bodies create up to 20 times more heat, than at rest

Transcript

  • 1. Hull KR Principle 1 To play great you must hydrate Rich M c Keating
  • 2. Part 1- Hydration needs
    • Water is part of your uniform!
    • Importance of water
      • Brain 74%
      • Muscles 75%
      • Total body is 83%
    • Fat cells can not be broken down without water
    • Mild dehydration slows metabolism by 3 %
    • Under drink over eat (thirst signal)
    • dehydration level of 2.9 percent of body fat decreased strength by 19.2%in the lower body and 7.17 in the upper body
    • 28 days without food vs 72 hours without water
  • 3. How we lose water
    • Urination- always check colour test ( hands test)
    • Sweat
    • Breathing
    • Exercise
      • Average 1 hr training session in warm environment = 1.5 Litres lost
      • Tough session on hot day= 3 L lost
      • 1lb weight loss = 1 pint of water
      • Post workout shake = 1 L
  • 4. Dehydration
    • By the time you are thirsty you have already lost 1.5- 2 L
    • 3% dehydration is considered clinically dehydrated
    • It takes over 24 hrs to become hydrated, weeks if you are chronically dehydrated.
    • Cold water is absorbed quicker than warm water, it also elevates metabolism.
    • Do not start the day with Ice cold water
  • 5. When to Drink
    • Upon awakening- 1 Litre ( drinking large volumes means it gets to work faster)
    • Training- sip every 15 minutes ( the fitter you are and the tougher the session the more you need)
    • If you become dehydrated during a session, it becomes harder to get hydrated due to slower gastric emptying. So don't get dehydrated in the first place.
    • Stress will delay gastric emptying so use psychological techniques to absorb water + nutrients
    • Between meals- .5 to 1 Litre, during meals?
    • All of the above should be done gradually over the space of a few weeks. Once at a good level it is important to maintain it. ( electrolyte balance)
  • 6. Other Fluids
    • Juices
      • Problems with Orange/ apples/ pineapple
        • High Fructose
        • High Sugar
        • Pesticide residue
        • Added chemicals
    • Acai Juice- loaded with anti-oxidants which protect blood vessels and brain
    • Cherry Juice-anti-inflamatory
    • Unsweetened cranberry juice- loaded with anti-oxidants that help prevent cancer/ diabetes/ heart disease
  • 7. caffeine?
    • In some people can be a great performance enhancer
    • Does not dehydrate
    • Green/ white/ black tea are all beneficial for their anti-oxidants
    • Coffee also
    • All should be organic where possible
    • Never first thing, or after 5pm ( earlier if you struggle to sleep)
  • 8. Home made veg + juice mixes
    • Green giant- 6 stalks celery/ 1 pear/ 1 ginger
    • Red delight- 1 large beet/ red bell pepper/ 1 apple/ 1 carrot/ ginger/ 1 apple
  • 9. Green drinks?
    • Improves the ability of the blood to carry O2 thereby improves endurance
    • Counter acts acidic effect of exercise/ protein/ stress/ pollution
    • Improves clarity of thought
    • Aids detoxification
  • 10. Summary
    • Getting hydration correct can be a big advantage over your competition who will be weaker and less focused in training and on match days.
    • Always have your water bottle with you.
      • Do not share water bottles
      • Clean regularly
    • Monitor weight during sessions. 1Lb = 1 pint of water lost.
    • 5 things you learnt?
  • 11. Questions