Hydration

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Hydration

  1. 1. The Healthy Performer Hydration
  2. 2. To provide someone or something with water in order to maintain or restore fluid balance
  3. 3.  It is essential for life  To maintain balance of water and dissolved salts inside and outside cells. This is vital for chemical reactions  Cushioning effect is vital for healthy functioning of joints and soft tissues of the body  It is a vital ingredient in blood which transports oxygen and nutrients from the lungs and gastrointestinal tract  To remove waste through urine, sweat and breathing  To aid absorption of food
  4. 4.  We lose fluid from the body in three ways: Urine Respiration Sweating
  5. 5. Sweating is a very effective way of dissipating body heat rapidly during exercise. Sweating is essential during intensive and/or prolonged exercise when heat production is high.
  6. 6.  Dehydration can be caused by restriction of water intake or by excessive water loss from the body  If the water that is being lost from the body is not replaced then a person can become dehydrated. This not only results in an adverse physical and mental performance but also can increase the risk of injuries and affect health.
  7. 7.  Fatigue  Feeling irritable  Headache  Heat intolerance  Nausea  Dry cough  Decrease of appetite  Constipation  Dry mouth, little saliva  Flushed skin  Light headedness  Physical and mental performance impaired
  8. 8.  Difficulty in swallowing   Clumsiness  Delirium  Numb skin Very dark urine   Poor co-ordination of the limbs Muscle spasm    Painful urination Shrivelled skin Shrunken eyes and dim vision
  9. 9. Do drink Don’t drink Lots of water  Isotonic drinks  Small amounts of fruit juice  Milk (semi-or skimmed)  Low sugar squash  Herbal teas   Excessive alcohol  Too much coffee or tea  Too many red bulls  Sugary drinks
  10. 10.  Maintain a regular fluid intake throughout the day  Don’t try to drink your entire fluid intake for the day in one go – this puts strain on your kidneys  Vary your drinks throughout the day – best chosen from the ‘do’ drink category  Take drinks that provide some energy e.g. milk, fruit juice and fruit squash  Take some drink into the class and drink at every opportunity – even small mouthfuls are effective  Eat foods that have a high water content e.g. fruit and vegetables  Make sure that you pass urine frequently and that it is straw coloured

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