Successfully reported this slideshow.
We use your LinkedIn profile and activity data to personalize ads and to show you more relevant ads. You can change your ad preferences anytime.

PEShare.co.uk Shared Resource

501 views

Published on

  • Be the first to comment

  • Be the first to like this

PEShare.co.uk Shared Resource

  1. 1. ND Sport and Exercise Science Karen Vaughan Jones Sport Nutrition Hydration – Outcome 3
  2. 2. Fluid Balance and Hydration <ul><li>Water is one of the most important nutrients needed by the body </li></ul><ul><li>Water loss may be as high as a litre per hour during endurance-type exercise </li></ul><ul><li>This could be even higher if the exercise takes place in hot or humid conditions </li></ul>
  3. 3. Fluid Balance and Hydration <ul><li>The body needs to maintain a temperature within a narrow limit </li></ul><ul><li>During exercise temperature rises – extra heat is lost through sweating (evaporation of water from the skin’s surface </li></ul><ul><li>If this fluid loss is not replaced there is a danger of dehydration and performance may suffer </li></ul>
  4. 4. Dehydration <ul><li>Can affect performance by: </li></ul><ul><li>Reducing strength </li></ul><ul><li>Reducing power </li></ul><ul><li>Reducing aerobic capacity </li></ul><ul><li>Severe dehydration can cause heat stroke and has the potential of being fatal </li></ul>
  5. 5. Dehydration <ul><li>A loss as small as 2% of body mass can be enough to affect the ability to perform muscular work </li></ul><ul><li>For 75kg male this would be equivalent to fluid loss of only 1 ½ litres from the body </li></ul><ul><li>Important to minimise the risk of dehydration </li></ul><ul><li>Thirst is a very poor indicator of the body’s hydration status </li></ul>
  6. 6. Fluid Balance and Hydration <ul><li>To minimise the effects of fluid loss during training and competition sportspeople should: </li></ul><ul><li>Begin training/competition fully hydrated </li></ul><ul><li>Drink plenty both during and after the activity </li></ul>
  7. 7. Fluid Replacement Strategies <ul><li>Establishing a pattern of fluid intake should be an important part of training </li></ul><ul><li>Training should be used to practice fluid replacement strategies so they run smoothly in competitive situations </li></ul>
  8. 8. Fluid Replacement Strategies <ul><li>Fluid replacement can be quickened by: </li></ul><ul><li>Drinking still, cool drinks of a reasonable volume </li></ul><ul><li>Avoiding drinks that are too concentrated </li></ul>
  9. 9. Influences on Fluid replacement <ul><li>The more intense the activity the more the absorption of fluid is slowed </li></ul><ul><li>Unpleasant symptoms during exercise can be the result of leaving it too late to begin drinking – the body is already dehydrated </li></ul>
  10. 10. Checking fluid balance/replacement <ul><li>Weight and urine checks can provide an useful and simple way of monitoring fluid status during and after training </li></ul><ul><li>1kg weight loss during a training session = 1litre fluid loss </li></ul>
  11. 11. Checking fluid balance/replacement <ul><li>Visiting the toilet often to pass plenty of pale coloured urine is an indicator of good hydration </li></ul><ul><li>Small quantities of dark coloured urine indicates a poor level of hydration </li></ul><ul><li>These simple weight and urine checks before and after exercise can provide useful tools to assist in determining fluid requirements after training or during competition </li></ul>
  12. 12. Fluid Replacement Strategies for Exercise Based on body mass lost, replace losses by 150% 150-300ml Every 15-20mins Or 600-1200ml/hour 300-500ml 20-30mins before activity After During Before

×