Easy to digest information on the importance of hydration in sport, the physiological effects of dehydration on performance, the role of sports drinks as an ergogenic aid!
Sports nutrition is important aspect of training for an athlete. Adequate amount of nutrients ensure effective performance. We have end number of types of games and sports, the diet and nutritional requirements vary as per the activity demand and other details. Read this presentation to Know more.
Sports nutrition is the study and practice of nutrition and diet as it relates to athletic performance. It is a science that provides and maintains food necessary for health, growth and physical performance.
Researchers suggests that athletes can benefit from nutrition education – increasing KAP i.e. knowledge, Attitude and practices (Abood et al, 2006).
Your energy expenditure is simply the number of calories your body uses. Energy requirements are the amount of food energy that should be eaten to compensate for caloric expenditure. It’s important to learn these energy requirementes to have a good energy balance.
Elite Gamespeed | The importance of hydration for good health and properly functioning body systems cannot be overstated. As the warmer months approach and outdoor activities increase.
Introduction to Social Media for ResearchersHelen Dixon
Slides from the Introduction to Social Media for Researchers course produced by Dr Helen Dixon for Postgraduate Research Students at Queen's University Belfast.
Sports nutrition is important aspect of training for an athlete. Adequate amount of nutrients ensure effective performance. We have end number of types of games and sports, the diet and nutritional requirements vary as per the activity demand and other details. Read this presentation to Know more.
Sports nutrition is the study and practice of nutrition and diet as it relates to athletic performance. It is a science that provides and maintains food necessary for health, growth and physical performance.
Researchers suggests that athletes can benefit from nutrition education – increasing KAP i.e. knowledge, Attitude and practices (Abood et al, 2006).
Your energy expenditure is simply the number of calories your body uses. Energy requirements are the amount of food energy that should be eaten to compensate for caloric expenditure. It’s important to learn these energy requirementes to have a good energy balance.
Elite Gamespeed | The importance of hydration for good health and properly functioning body systems cannot be overstated. As the warmer months approach and outdoor activities increase.
Introduction to Social Media for ResearchersHelen Dixon
Slides from the Introduction to Social Media for Researchers course produced by Dr Helen Dixon for Postgraduate Research Students at Queen's University Belfast.
Problem: People use social media to showcase an artificial life, aimed to be better than their peers.
Insight: "I want to break up with social media as it makes me feel depressed and insecure".
Solution: Escape the enemy on social media.
Strategy: "US V.S THEM" - poke fun at others who dampen your day.
Execution: Instagram & Weibo.
To find the students awareness of social networks.
b. To find for what purposes the students are using social networks.
c. To find effects of social networks on studies of the students.
d. To find Student’s ideas on how social networks can be used positively for education purposes.
e. To find average time spent on social networks by UNIVOTEC students
f. To find average expenditure spend by students on sustenance in social network
Hydration and Fluid Replacement
Fluid in take is the most important nutritional factor during competition . Dehydration is a concern during any physical activity. Athletes should aim to drink regularly rather then wait until they become thirsty as thirst is often a poor indicator of hydration.
Fluid requirements vary remarkably between athletes and between exercise situations. Fluid losses and the onset of dehydration are affected by:
Genetics - some people innately sweat more than others
Body Size - larger athletes tend to sweat more than smaller athletes
Fitness - fitter people sweat earlier in exercise and in larger volumes
Environment - sweat losses are higher in hot, humid conditions
Exercise Intensity - sweat losses increase as exercise intensity increases
Generally athletes should aim to drink 150- 250mls of water every 15 minutes
Fluid Losses
General Fluid Replacement Guidelines
Immediately, before exercise commences, consume 200-600 ml of fluid.
Develop a plan for fluid intake for all exercise sessions longer than 30 minutes. Aim to match previous fluid losses as closely as possible (within 1% of body mass). Take into account all the opportunities within the sport.
Begin drinking early in the exercise session and continue to drink small amounts regularly. Sports drink or water are the best options.
Aim to replace fluids as they are lost
(http://www.ausport.gov.au/ais/nutrition/factsheets/hydration2/fluid_-_who_needs_it)
General Fluid Replacement Guidelines cont.
Drink plenty of water after exercise, past the point of quenching your thirst
Avoid drinking tea, coffee, cola drinks and alcohol after training or games
Glucose are not recommended as they can speed up the onset of dehydration
Sports drinks should only be taken in small amounts before a sport to prevent the early use of glycogen stores
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Mats André Zuccarello Aasen, commonly known as Mats Zuccarello, was born on September 1, 1987, in
Oslo, Norway. He grew up in the bustling neighborhood of Løren, where his passion for ice hockey began
at a young age. His mother, Anita Zuccarello, is of Italian descent, and his father, Glenn Aasen, is
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2. Learning Outcomes
Students shall develop knowledge of hydration
and sports drinks.
Students shall learn how to calculate sweat rates
and dehydration status.
Students shall learn how to make their own sports
drinks.
3. Hydration – Key Terms
Thermoregulation
“ The ability to keep the body’s temperature
constant, even if the surrounding temperature is
different.”
Ergogenic Aid
“a substance that improves exercise performance.”
4. Functions of Water (H20)
Eliminates waste products (urine, faeces)
Transport materials around the body
Regulate body temperature (thermoregulation)
Cushion joints – how?
Keeps skin moist
(the worlds cheapest and most effective beauty treatment)
Fact!
brains are 75% water.
bones are 25% water.
blood is 83% water.
5. Water
Main transport mechanism - carries nutrients and waste
products
Vital for thermoregulation
Aids the passage of food through digestive system
Water makes up approx. 60% of your total body weight,
(this depends on age, sex and body composition).
A human contain 30-50 litres of H2O!
Fact!
Leaner individuals contain more
water than fatter people of the same
mass.....
6. Average fluid balance values for humans
Water Input Water Output
Source ml Source ml
Fluids 1,200 Urine 1,250
Food 1,000 Skin 850
Metabolism 350 Lungs 350
Faeces 100
Total 2,550 Total 2,550
7. De-hydration
Hinders performance by affecting strength, power,
coordination and aerobic endurance, (virtually all CoF’s!)
Severe dehydration can cause heat stroke and can be fatal!!!
Signs & Symptoms
Lack of energy and early fatigue during exercise
Feeling hot
Clammy or flushed skin
Not needing to go to the toilet
Headache
Disorientation
Shortness of breath
Poor performance (mental & physical)
8. Hydration Terminology
De-hydration
Excessive loss of water from the body
Re-hydration
Replacing fluids lost through exercise.
Hypo-hydration
In a state of decreased hydration, less than normal water content in
the body, (impairs thermoregulation).
Hyper-hydration
Increased hydration from normal (can improve thermoregulation).
Super-hydration
A state hydration achieved by manipulation with the ergogenic aid
glycerol, (glycerol has shown to increase water retention). A strategy
to reduce heat stress in hot environments
9. Adverse effects of dehydration
1% - Threshold of Thirst.
2% - Stronger thirst, discomfort, loss of appetite,
impaired performance.
3% - Dry mouth, decrease in blood plasma and
urinary output.
4% - 20-40% decrease in work capacity
(max. physical work).
5% - Impaired concentration, headache, impatience,
sleepiness/drowsiness.
6% - Severe impairment of thermoregulation during
exercise, increased heart rate.
>7% Collapse, dizziness, loss of balance,
delirium, exhaustion.
10%+ Organ failure – death!
10. Body weight loss (%)
ExerciseCapacity
0 21 3 4 5
60%
80%
100%
In cool laboratory conditions, VO2 max has been shown to
decrease with fluid losses, (as little as 2% loss body mass)
In the heat, sweat rates increase even more, such that
fluid intake must be even more closely monitored.
12. How much should athletes drink during
exercise?
Fluid requirements vary remarkably between athletes
and between exercise situations.
Factors affecting fluid loss;
Genetics - some people innately sweat more than
others.
Body size - larger athletes tend to sweat more than
smaller athletes.
Fitness - fitter people sweat earlier in exercise and in
larger volumes.
Environment - sweat losses are higher in hot, humid
conditions.
13.
14. How can I tell how much I’m sweating?
Pre exercise weight 70 kg
Post-exercise weight 68.5 kg
Volume of fluid consumed during
exercise 1l (kg)
Exercise duration 2 h
Calculations
• Fluid deficit (l) = 70 kg - 68.5kg = 1.5 kg
• Total sweat loss (l) = 1.5 kg + 1 kg = 2.5 kg
• Sweat rate (l/h) = 2.5 kg / 2hr = 1.25 l/h
15. Calculating sweat rates
An 78kg male takes part in a 1.5 hour pre season football
training session and drinks 500ml litre (0.5kg) of water
during the session.
After he weighs himself, he now weighs 74kg.
What was his sweat rate?
Answer =
3 litres per hour!!!
(78-74+0.5=4.5l / 1.5h = 3l)
This is roughly how much fluid you would lose through sweat
on a warm day during a match!!!
16. Dehydration Status
This athlete has lost 4kg of body mass through fluid
loss, he is obviously now dehydrated. He should
normally weigh 78kg, how dehydrated is he?
(answer in % age)
Answer
Roughly 5%!!!
Effect on performance????
Note: - Athlete’s need to train themselves to drink,
especially in hot conditions.
17. Calculating sweat rates
An 55kg female takes part in a 45 min high intensity
intermittent sprint training session and drinks 500ml
litre (0.5kg) of sports drink during the session.
After she weighs himself, he now weighs 53kg.
What was her sweat rate?
Answer =
3.33 litres per hour!!!
(55-53+0.5= 2.5l/0.75h = 3.33l)
18. Dehydration Status
This athlete has lost 2kg of body mass through fluid
loss, she is obviously now dehydrated. She should
normally weigh 55kg, how dehydrated is he?
(answer in % age)
Answer
Roughly 3.5%!!!
Effect on performance????
+10% affect on her training???
19. Effect on Performance – references!
Armstrong (1985)
Dehydration by as little as 2% can decrease
performance in 5 and 10km races by 6-7%.
Nielsen (1981)
Dehydration by 2.5% decrease capacity to perform
high intensity exercise performance by 45%.
Saltin and Costill (1988)
Dehydration by 5% decreases work capacity by 30%.
Maughan (2000)
3% dehydration will reduce overall (most aspects of)
performance by 10%
20. Body weight loss (%)
ExerciseCapacity
0 21 3 4 5
60%
80%
100%
In cool laboratory conditions, VO2 max has been shown to
decrease with fluid losses, (as little as 2% loss body mass)
In the heat, sweat rates increase even more, such that
fluid intake must be even more closely monitored.
21. Dehydration
“The volume of fluid that most athletes ‘choose’ to drink
voluntarily during exercise replaces less than one-half of their
body fluid losses!”
(Noakes et al., Exercise Sports Science Review, 1993)
It is just as important for athletes to train their stomach’s to drink as it is
for them to train their muscles!
22. Physiological effects of dehydration
Impaired thermoregulation (temperature control)
Decreased sweat rates
Decreased blood flow to skin
Greater increase in core temp. during exercise
Reduced tolerance to heat strain
Decreased stroke volume
Increase heart rate
All these factors dramatically affect performance!
23. Sports Drinks vs Water?
Why are sports drinks a more effective way of
rehydrating athletes than just drinking water?
1. Re-hydrate quicker and more effectively than water,
(absorption rates)
2. Provide extra energy
3. Prolong the effects of fatigue
4. Replaces sweat losses
Can be expensive (make your own)
24. Sports Drinks vs Water?
Most sports drinks aim to provide three nutrients;
what are they?
1. Carbohydrate – to replace energy
2. Water – to replace fluid lost in sweat
3. Electrolytes – which are??????
Minerals lost in sweat e.g. Sodium, potassium,
magnesium, calcium etc.
25. Sport Drinks Ingredients
Carbohydrate
Glucose, fructose, maltodextrins
Enhance performance, fluid absorption and palatability
Electrolytes
Sodium, potassium, chloride, calcium, magnesium
Enhance water absorption, palatability
Maintains thirst
Prevents hyponatraemia (water intoxication)
Caffeine?
Can enhance endurance performance
Can improve alertness
Potential negative effects though, not for everyone!
26. Sport Drinks
Sports Drinks can be Isotonic, Hypotonic or Hypertonic
What does this mean?
Water = 0% CHO
Isotonic = 4-8% CHO Similar to body fluid
Hypotonic = <4% CHO Less than
Hypertonic = >8% CHO More than
27. Sport Drinks
Hypertonic –
slow rate of absorption, usually consumed with other fluids,
best used in recovery stages.
Isotonic –
usually contain sodium to speed up absorption. Can be used
before exercise.
Hypotonic –
These can be more effective than water as they can encourage
fluid replacement through enhanced taste.
28. Fluid Intake
Pre-event
Athlete should be fully hydrated, at least 300-
500ml 10-15 minutes before exercise is
recommended.
Inter-event
150-200ml every 15-20 minutes.
Post-event
150% of sweat rate.
29. Fluid Intake
Re-hydration Strategies
Sweat Losses
Intermittent Exercise
Football/Rugby match = 1-4 litres!
How much should an athlete drink?
Note: this is only a guide many factors can/will affect this!
Before During After
300-500ml
10-15 minutes
before start of
activity
150-200ml
every 15-20 minutes
150% of sweat rate
(up to 6 hrs post
exercise)
30. Sports Drink Recipe 1.
100ml fruit squash (non sugar free)
400ml water
1 small pinch of salt
Mix thoroughly and chill
31. Sports Drink Recipe 2.
250ml fruit juice (no added sugar) orange, apple etc.
250ml water
1 small pinch of salt
Mix thoroughly and chill
32. Sports Drink Recipe 3.
More precise if you want exact CHO concentration e.g.
6%
800ml warm water
200ml sugar free squash (taste)
60g of glucose power
1 pinch of salt
Mix thoroughly and chill
33. Factors to consider when using Sports
Drinks
Palatability
Athlete preference?
Solid Food (i.e. banana) + water
Hydrate before exercise
What is available?
Sports Drinks
At least 1% CHO
20-30mg/l of sodium
5-10mg/l of potassium
34. Remember
The greater the F.I.T.T of exercise, the more
important fluid replacement strategies
become.....
Food
Water
Sports drinks
35. Activities (P5, P7, M4, D2)
1. Devise a simple five point plan to ensure that sports people maintain
an adequate state of hydration, (tips to stay hydrated).
(this plan can be used later on in the unit when formulating diet
plans).
2. Research and find at least 8-10 different sports drinks that are
commonly used by athletes and list their ingredients in terms of
carbohydrate and electrolytes
State whether they are hypotonic, hypertonic or isotonic.
For each drink then state what stage of training/competition they
would by useful for, (pre, during, post-exercise).
Extension
Find out what effect taking the supplement glycerol has on hydration.