Project 11 – Topic 3 Hydration By the end of this Topic you should be able to: P5 - Describe hydration and its effects on sports performance

Tasks in this Topic Task 1 – Signs & Symptoms Task 2 – Fluid Intake Task 3 – Sources of Hydration Task 4 – The Effect of Hydration on Football Task 5 – The Assessment Slideshow (P5)

Hydration Definitions, Signs & Symptoms, Effects on Performance, Project11 – Topic 3

Dehydration – Hypohydration – Hyperhydration - Superhydration Decreases performance Increases performance Euhydration (normal body water levels) The different levels of hydration.

Dehydration Excessive loss of water from the body Depletion of bodily fluids A condition caused by the excessive loss of water from the body, which causes a rise in blood sodium levels. Dehydration can severely effect your performance as an athlete. A 2% drop in your bodies water (75kg=1.5 litres) can effect muscular function. Advanced dehydration (serious) Lack of energy / FatigueHeadache Feeling hotDisorientation Clammy or flushed skinShortness of breath Not needing the toilet Nausea 3 definitions of dehydration: Effects on Performance: Signs & Symptoms:

Occurs when body fluid losses are not fully replaced. It is a result of progressive dehydration due to excessive sweat loss during exercise. Reduced training capacity Reduced sports performance Compromised thermoregulation and cardiovascular functions. Fatigue more quickly. Increases core body temperature Impaired sweating response Causes skeletal muscle fatigue Dark urine Hypohydration Definitions: Effect on Performance Signs & Symptoms

Excess water in the body Increased state of hydration Improved thermoregulation (body temperature control) Improved heat dissipation (removal) Improved athletic performance Clear, very pale urine Improved athletic performance Hyperhydration Definitions: Effect on Performance Signs & Symptoms

A state of hydration achieved by manipulation with the ergogenic aid-Glycerol When ingested with large amounts of water (1-2litres) it aids water retention (water uptake) Lowers body temperature during exercise Lowers heart rate (due to a higher blood volume) Improves athletic performance Although it is thought to improve sports performance, there are side effects: Headaches Dizziness Gastrointestinal upsets Bloating Superhydration Definitions: Effect on Performance Signs & Symptoms

4 - 8 is dehydrated!!!!! You need to consume fluids 1, 2 & 3 is hydrated Optimum Performance Urine Colour Chart

Fluid Intake Before, During, After Performance, Check hydration levels, Compare to the average person, Project 11 - Topic 3

BEFORE Sports Performance You should be fully hydrated You can measure this by your urine being a pale colour Being fully hydrated will improve your athletic performance It is recommended you drink – ml minutes BEFORE the game or training session PRE

DURING Sports Performance You should have a drink during prolonged exercise - either at half time or at the stations along the side of the road on a marathon. Do not drink too much or too quickly as you may feel stomach cramps. Remember blood flow to the stomach during exercise is reduced so water uptake will be slower. It is recommended that you drink – mls every minutes DURING exercise, especially if the session or game lasts longer than an hour. INTER

How to Measure Fluid Loss? After exercise you need to know how much fluid you have lost. You will then know how much fluid you need to replace. You can do this simply by checking the colour of your urine. The paler the colour- the more hydrated your are!

To be more accurate we can weigh ourselves before we exercise, then weigh ourselves after exercise. The difference is the water we have lost through sweat & evaporation. 1kg of weight is equal to 1 litre of water. Continued… Weight before exercise Weight after exercise The amount of fluid lost

AFTER Sports Performance We should replace the fluid lost during to prevent hypohydration. It is recommended that we replace 1.5 times the amount we have lost. Within 2 hours after finishing exercise we should replace 1.5 x the amount lost (1kg per litre) POST

Sources of Hydration Water, Sports Drinks Hypertonic, Hypotonic & Isotonic Project 11 – Topic 3

Degrees of Dehydration % body weight lost as sweat Physiological Effect 2%Impaired performance 4%Capacity for muscular work declines 5%Heat exhaustion 7%Hallucinations 10%Circulatory collapse and heat stroke

Water Water is an adequate fluid to replace lost fluids & rehydrate the body. However, water doesn’t contain any electrolytes, sodium, carbohydrates or other nutrients that are needed. Excessive water consumption could be fatal. After excessive sweating, water is lost along with nutrients, sodium & other nutrients. If too much water is consumed not containing these electrolytes etc, there becomes an imbalance & a dangerously low concentration of electrolytes which prevent the body from functioning properly.

Sports Drinks There are 3 types of sports drinks: Hypertonic Isotonic Hypotonic Sports drinks contain 3 nutrients: CarbsCarbs to give energy - saccharides (this is usually glucose, fructose or sucrose) WaterWater to hydrate or rehydrate ElectrolytesElectrolytes to replace minerals lost in sweat (mainly sodium which promotes absorption of glucose)

8%Contain more than 8% concentration of carbohydrates. moreThis means they contain more carbohydrate than the blood. These are good for a energy boost but means they are absorbed much slower & not ideal for optimal hydration. These drinks are best suited to the recovery stage of exercise Hypertonic

Isotonic 4-8%Contain the same concentration of glucose that is found in the blood – 4-8% sodiumThey also contain sodium (salt) which means they are absorbed into the bloodstream quickly. prolongedheathumidityIsotonic drinks are ideal when exercise is prolonged or in the heat or humidity when sweat levels are high.

Hypotonic 4%Contain less than 4% concentration of carbohydrates. lessThis means they contain less than blood. Because they contain less carbohydrates but still contain electrolytes, they are best suited to lower level exercises or those who are watching their weight & don’t wish to consume extra calories.

Which Drink, When?? high intensityHypertonic - during high intensity exercise energy need an energy boost replenish energy during recovery to replenish energy stores quickIsotonic – for quick hydration prolonged during prolonged exercise lower intensityHypotonic – during lower intensity exercise calorie when avoiding extra calorie consumption

How to make an energy drink! Hypotonic – 100ml orange squash 1g salt 1 litre water Isotonic – 200ml orange squash 1g salt 1 litre water Hypertonic 400ml orange squash 1g salt 1 litre water

The Effect of Hydration on Football Players’ A, B & C. Frequency, Intensity, Duration, Progression & Recovery. Project 11 – Topic 3

Player ? Frequency – How frequently could the players train? Intensity – How hard could the players train? Duration – Who could train the longest & for how long? Progression – Who would be able to progress more efficiently during training? Recovery – When would the players be able to train next? Hydration Level: Before – During – After –

Hydration in Football Players’ A, B & C. Frequency, Intensity, Duration, Progression & Recovery. Project 4 – Topic 3

Write an to Chris Wilder. Identify examples 1. Identify examples of each type of sports drink that are commonly available. Hypertonic – Fizzy Lucozade Hypotonic – Lucozade Rehydrate?, Umbro (not available anymore) Isotonic – Still Lucozade, High 5, Explaineffects 2. Explain the effects each of the different types of drinks would have on performance in football, before, during and after training/matches. Recommend 3. Recommend which drinks to buy for the players to use: Before a game – need to be fully hydrated During a game – need quick absorption After a game – rehydrate & replenish Carbohydrate stores (glucose) Suggest other sports explain 4. Suggest other sports that the different drinks may be used for, and explain these recommendations

Absorption of the different Sports Drinks Hyper Iso Hypo Carbohydrate Water Electrolytes BloodIntestines