Hydration needs for athletes

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Hydration needs for athletes

  1. 1. Hydra&on  Considera&ons   Yr12  PE  Unit  4  AOS2  
  2. 2. Hydra&on  considera&ons   •  Deple&on  of  CHOs  of   fluids  limit  prolonged   exercise   •  Correct  hydra&on  is   cri&cal  to  poten&al   success  in  endurance   events  
  3. 3. Func&ons  of  Hydra&on   •  Transport  energy,  waste  ,   hormones  and  an&bodies   •  Dilute  waste  products   •  Lubricate  surfaces  and   membranes   •  Help  regulate  body   temperature   •  Be  involved  in  all   chemical  reac&ons  of  the   body  
  4. 4. Hydra&on  considera&ons   •  Sweat:   –  Important  because  it   helps  regulate  and   maintain  body   temperature   –  What  you  lose  when  you   sweat:   •  Water   •  Electrolytes  (sodium,   potassium,  magnesium,   calcium  etc)    
  5. 5. Hydra&on  considera&ons   •  If  you  lose  2%  of  body   weight  through  sweat,  it   will  effect  your   performance   •  If  you  lose  5%,  heat   exhaus&on.     •  If  you  lose  7%,   hallucina&ons  and   impaired  coordina&on     •  If  you  lose  10%  of  your   body  weight  through   sweat,  you  are  at  risk  of   circulatory  collapse  and   heat  stroke   •  The  types  of  hydra&on   methods  used  depend  on   the  demands  of  the   ac&vity  
  6. 6. Hydra&on  considera&ons   •  Three  types  of  sports  drinks   – Hypotonic   – Isotonic   – Hypertonic  
  7. 7. Osmolality   •  The  cells  in  the  body  have  certain   concentra&on  nutrients  and  H2O               •   The  body  will  always  ensure  the   concentra&on  inside  and  outside  the  cell  stays   the  same   •   If  the  concentra&on  inside  is  lower  than   outside,  fluid  and  nutrients  will  move  into  the   cell  (and  visa  versa)  
  8. 8. Hypotonic  -­‐     •  Contain  the  fewest  CHOs   and  electrolyte  par&cles   (<8%  CHO  and  1-­‐25mmol/ L  of  electrolytes)   •  Absorbed  fastest  of  all   the  sports  drinks   •  Most  suitable  for  rapid   fluid  replacement   •  Water  would  be  included   in  this  category   •  Best  used  as  a   rehydra&on  tool  
  9. 9. Isotonic   •  The  same  or  similar   amounts  of  CHOs  and   electrolytes.     •  Absorbed  as  fast  or   slightly  faster  as  water   •  The  athletes  choice  of   sports  drink  because  of   the  balance  of  refueling   and  rehydra&on   •     
  10. 10. Isotonic   •  Due  to  taste,  they   s&mulate  consump&on   •  The  sodium  helps  fluid   reten&on   •  6-­‐8%  CHO   •  10-­‐25mmol/L   electrolytes  
  11. 11. Hypertonic   •  More  concentrated  and   absorbed  more  slowly   •  Used  in  prepara&on  for   events  because  of  the   high  CHO  content   •  Also  used  a^er  events   to  quickly  replace   glycogen  stores  
  12. 12. Hydra&on  Strategy   •  Drink  plenty  of  fluid  several  hour  before  an   event   •  Drink  at  between  200-­‐600ml  of  fluid  1  hour   prior  to  an  event   •  Drink  at  least  200ml  of  fluid  every  15-­‐20   minutes  of  play  OR   •  500-­‐1000ml  for  every  hour  of  play   •  Drink  1L  of  fluid  for  every  KG  of  body  weight   lost  during  play.  

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