1. BTEC National Diploma in Sport
Unit 11 – Sports Nutrition 1

2. Learning Objectives After this session you should be able to…
Name sources of fluid intake and fluid output and describe how these may differ between individual in differing situations
Describe dehydration and the symptoms associated with it
Describe the effects of hydration on sports performance
The truth about sports products

3. Water
Why do we need it?

4. Water One of the most important nutrients 50-60% of our body weight
It has many roles and we can’t survive without it!
Transport of nutrients and waste products
Secretions
Temperature regulation
Digestion
Energy production

5. How much ‘fluid’ do you need per day?
Where does this come from?
Where does it go?

6. Water Input and Output (70kg sedentary male)
Daily Input
Daily Output
Source ml
Fluids
1200
Urine
1250
Food
1000
Skin
850
Metabolism
350
Lungs
Faeces
100
Total
2550

7. Hydration
Fluids intake needs to match output otherwise individuals can experience DEHYDRATION
During exercise water output increases and therefore water input needs to increase
Q. Why is this?

8. Hydration

9. Key Terms Hypohydration – Dehydration – Hyperhydration –
Superhydration –
Task – research the key terminology. How do these relate to sportspeople?

10. Key Terms Hypohydration – lower water content
Dehydration – low water content
Hyperhydration – high water content - may benefit performance
Superhydration – manipulation by glycerol and water consumption – may benefit performance but there are potential side effects

11. What factors will affect hydration levels?
Why do we need to consider these?

12. Hydration Fluid losses are affected by:
Genetics - some people sweat more than others
Body composition – muscle/fat
Fitness - fitter people sweat earlier in exercise and in larger volumes
Environment - sweat losses are higher in hot, humid conditions
Exercise - type/intensity/duration

13. Hydration and Performance
An understanding of hydration and sports performance is vital for training and competition
Dehydration can lead to reduced sports performance

14. Task - Provide an example from your sport!
Dehydration
Dehydration – reduced body water content
Dehydration of just 1-2% of body weight can alter physiological function and negatively influence an athlete’s performance
E.g. reduced strength, power, aerobic capacity
This is equivalent to 1.5 L for a 75kg man
Task - Provide an example from your sport!

15. What are the signs and symptoms of dehydration?

16. Dehydration Signs and symptoms of dehydration include: Thirst
Irritability    
Cramps    
Headache
Vomiting
Weakness/fatigue
Dizziness
Shortness of breath
Decreased performance
Clammy skin
Feeling hot

18. Fluid Intake The average individuals requires around 2-2.5L
90% of this fluid comes from your diet
(60% drink/40% food)
10% from metabolic processes
Requirements increase during exercise
How much depends on the duration / type / intensity of exercise and the environment

19. What advice would you give to a sportsperson about fluid intake…?
General advice…
Pre-event…
Inter-event…
Post-event…

20. Fluid Intake – Pre-event
To reduce fluid loss during exercise – sportspeople need to be fully hydrated prior to performance
Water should be consumed before, during and after exercise
Training should be used to practice fluid replacement
It is recommended that ml of fluid is consumed 10-15min prior to exercise

21. Fluid Intake – Inter-event
ml every 15-20min is recommended (especially when exercise > 1 hour)
Not really necessary for events <30mins
Still, cool drinks are best options
Water or sports drinks
+/- Carbohydrate depending on duration
Intense activity slows fluid absorption

22. Fluid Intake – Post-event
Weight and urine colour checks can be used as indications of hydration status
1kg loss = 1L fluid loss
Fluid losses should be replaced 1.5 times within 2 hours recovery
Task – A F1 driver can lose 4kg during a race – how much fluid would they have to replace?

23. Fluid Intake - General
Develop a plan for fluid intake for all exercise sessions longer than 30 minutes
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

24. Fluid Intake - General
Drink plenty of water after exercise, past the point of quenching your thirst
Avoid drinking tea, coffee and alcohol after training or games

25. SPORTS DRINKS

26. Fluid Intake – Sports Drinks
Advantages
Disadvantages
When? Why? How?

27. Fluid Intake – Sports Drinks
Sports drinks can be an ideal fluid to consume during and after exercise
They can replace fluid and electrolyte losses, and provide an additional source of carbohydrate (energy)
Powdered sports drinks can be made up in different concentrations to adapt the delivery of fluid and carbohydrate - a more concentrated drink may be useful when energy has priority over hydration (colder environments)

28. Fluid Intake – Sports Drinks - BEWARE
A general recommendation is grams of carbohydrate per hour of exercise
The average sports drink contains grams per liter so an athlete should use a diluted sports drink approximately one third sports drink and two parts water
Carbohydrate can also be obtained from food
Good sources are jam sandwiches, bananas, thick sugary syrups, muesli bars, jelly beans, cordial or other sports drinks

29. Fluid Intake – Sports Drinks
Hypertonic - >8% carbs
Slow absorption so best for recovery
Isotonic – 4-8% carbs + sodium
Faster absorption - best before or during prolonged exercise/hot weather
Hypotonic - <4% carbs
Encourage fluid replacement through enhanced taste
Easily absorbed and well tolerated
Water is ok