During exercise, fluid requirements increase according to the type, intensity and duration of the exercise and the environmental conditions under which it is taking place. Hydration: Water is the main transport mechanism in your body, carrying nutrients, waste products and internal secretions. It also plays a vital role in temperature regulation and aids the passage of food through your digestive system. For 2 extra minutes break…… 1.) What is the average temperature of the human body? 2.) Water make us around what percentage of your total body weight

1.) Muscle has a higher water content than fat tissue? True / False 2.) Which one of the below list is not an area in which water is lost? A.) UrineB.)FaecesC.)The SkinD.)Expired Breath E.) Saliva Signs and Symptoms: Water is one of the most important nutrients You can’t survive more than few days without water You can lose as much as a litre per hour during endurance type exercise, even higher in hot and humid conditions During exercise your body temperature rises heat is lost through sweating

Dehydration Can reduce strength, power and aerobic capacity Severe dehydration can cause heatstroke Warning Signs: Lack of energy and early fatigue during exercise Feeling Hot Clammy or flushed skin Not needing to go to the toilet Nausea Headache* Disorientation* Shortness of breath* * These are signs of advanced dehydration

Hyperhydration: This is a state of increased hydration, producing a greater than normal water content. Hypohydration: This is a state of decreased hydration, producing a less than normal body water content. Hypohydration increases care body temperature, impairs the sweating response and causes skeletal muscle fatigue. Superhydration: This is a state of hydration achieved by manipulation of the ergogenic aid glycerol. When ingested with large volumes of water (1 – 2 litres), glycerol has been shown to increase water retention in the body.

Fluid Intake: Pre-event, Inter-event & Post-event Sources: Water, Sports Drinks, Hypotonic, Isotonic, Hypertonic The greater the frequency, intensity and duration of exercise, the more important fluid replacement strategies become and more likely that sports drinks will have a useful contribution to make in terms of effects of performance and recovery, by providing not only fluid but also energy. Sound nutritional strategies, including those relating to fluid replacement, may have their biggest contribution to make in allowing athletes to train consistently to meet the desired adaptations to training in terms of specificity and progression.