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HYDRATION - Coggle Diagram
HYDRATION
Hydration and performance
hydration is the process of maintaining the balance between water intake and water output, allowing normal bodily functioning
if water levels drop, the body becomes dehydrated which has a dramatic, negative effect on sporting performance
Physiological effects of dehydration on performance:
increase sweating
decreased blood plasma volume
-increased blood viscosity
increased heart rate
increased breathing rate
slower transportation of oxygen and nutrients
-increased levels of CO2 and increased lactic acid production
impaired energy production causing fatigue
poor regulation of body temperature (thermoregulation)
Maintaining levels of hydration
Prior to exercise
athlete's need to be fully hydrated prior to exercise to limit the effects and speed of dehydration, particularly in hot climates
generally between 4-7 litres of water should be consumed over a 24-hour period
depending on weather conditions, an individual should consume up to 2 litres of water prior to competiton
this amount of water should be consumed over 2-3 hours to prevent bloating and sickness
During exercise
fluid intake during exercise is dependent on weather conditions and the size of the individual
intake should be small amount at regular intervals
a useful guide is to consume 250-250 ml every 10-15 minutes
if exercising for longer than 90 minutes, energy drinks can also be beneficial to replace depleted glycogen stores and electrolytes
Post exercise
re-hydration post-exercise is essential for recovery
for every 1kg of body weight that is lost, approximately 1 litre of water should be consumed steadily over a few hours following exercise
Sports drinks
hypotonic drinks
carb content- 1-3%
purpose- quickly replace the fluids lost by sweating but low in carbohydrates
examples- lucozade lite
used by- jockeys, gymnasts
isotonic drinks
carb content- 6-8%
purpose- quickly replace the fluids lost by sweating and provide a boost of carbohydrates
used by- athletes, footballers
examples- lucozade sport
hypertonic
carb content- 10%+
purpose- to supplement carbohydrate intake
used by- those who need very high levels of energy
examples- coke