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Hull KR Principle 1 To play great you must hydrate Rich M c Keating
Part 1- Hydration needs <ul><li>Water is part of your uniform! </li></ul><ul><li>Importance of water </li></ul><ul><ul><li...
How we lose water <ul><li>Urination-  always check colour test ( hands test) </li></ul><ul><li>Sweat </li></ul><ul><li>Bre...
Dehydration <ul><li>By the time you are thirsty you have already lost 1.5- 2 L </li></ul><ul><li>3% dehydration is conside...
When to Drink <ul><li>Upon awakening- 1 Litre ( drinking large volumes means it gets to work faster) </li></ul><ul><li>Tra...
Other Fluids <ul><li>Juices </li></ul><ul><ul><li>Problems with Orange/ apples/ pineapple </li></ul></ul><ul><ul><ul><li>H...
caffeine? <ul><li>In some people can be a great performance enhancer </li></ul><ul><li>Does not dehydrate </li></ul><ul><l...
Home made veg + juice mixes <ul><li>Green giant- 6 stalks celery/ 1 pear/ 1 ginger </li></ul><ul><li>Red delight- 1 large ...
Green drinks? <ul><li>Improves the ability of the blood to carry O2 thereby improves endurance </li></ul><ul><li>Counter a...
Summary <ul><li>Getting hydration correct can be a big advantage over your competition who will be weaker and less focused...
Questions
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Hull kr talk 1 hydration needs

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Hull kr talk 1 hydration needs

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

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