1. Please ensure that you send your presentations to me via attachment no later than 6:30 am on the day that you present.

2. Note
World Health Organisation indicated on 4 March 2014 that keeping one’s simple sugar (mono and disaccharides) consumption to less than 5 % of daily calories (ie less than about 6 teaspoons of sugar) has added health benefits compared to keeping one’s simple sugar (mono and disaccharides) consumption than 10 % of calories.
This refers to all simple sugars whether they are added (pop, cakes) or naturally (e.g. honey, fruit) occurring.

3. LAST WE TALKED ABOUT WATER-IDATME
ALL IMPORTANT TO ENSURE WWFQ FOR WATER
PLUS THE ENERGY YIELDING NUTRIENTS FOR ATHLETIC SUCCESS
NOW WE WILL TALK ABOUT WATER FOR THE ATHLETE-ANAEROBIC, INTERVAL AND AEROBIC

4. LECTURE 16
WATER IN SPORTS

5. OUTLINE OF LECTURE 16 SPRINTING-ANAEROBIC
HOCKEY/SOCCER/BASKETBALL/VOLLEYBALL-INTERVAL- MIX OF AEROBIC AND ANAEROBIC
MARATHON RUNNING-AEROBIC

6. OUTLINE OF LECTURE 16 EACH OF THE ABOVE SPORTS DISCUSSED IN TERMS OF:
TRAINING
PRE-EVENT
DURING EVENT (IF APPLICABLE)
AND POST-EVENT NUTRITON

7. OUTLINE OF LECTURE 16 GENERAL COMMENTS
TRAINING, BEFORE, DURING AND AFTER EVENT WATER INTAKE AND HOW WATER HELPS
OXIDATION
IF NOT MEETING REQUIREMENTS OR WATER TOXICITY
NEED MORE WATER
WHY IS WATER IMPORTANT TO ATHLETES?

8. metabolic pathways that do not depend on oxygen are used
LECTURE 16
DEFINITION
ANAEROBIC
metabolic pathways that do not depend on oxygen are used

9. INTERVAL (MIX OF ANAEROBIC AND AEROBIC)
LECTURE 16
DEFINITION
INTERVAL (MIX OF ANAEROBIC AND AEROBIC)
metabolic pathways that do not depend on oxygen and metabolic pathways that do depend on oxygen are used

10. metabolic pathways that do depend on oxygen are used
LECTURE 16
DEFINITION
AEROBIC
metabolic pathways that do depend on oxygen are used

11. LECTURE 16
GENERAL COMMENTS
for success in sports must get nutrients including WATER WWQ to maximise benefits of training and performance during event

12. Athletic success depends on: nutrition in training pre-event nutrition
LECTURE 16
GENERAL COMMENTS
Athletic success depends on:
nutrition in training
pre-event nutrition
during event nutrition (if applicable) and
nutrition post-event

13. LECTURE 16
GENERAL COMMENTS
CAVEAT
information presented is of a more general nature-individual tailoring of timing, foods, drinks and their quantities is done by trial and error

14. NEXT LECTURES
13) WATER
16) DIETARY WATER AND SPORTS

15. NEXT LECTURES
13) WATER
16) DIETARY WATER AND SPORTS

16. REGARDLESS OF SPORT
TRAINING DIET
WATER in applicable foods and drinks previously mentioned to carry out metabolism to meet energy (carbohydrate, lipid, protein) (as applicable) and maintenance demands and building demands
-drink to avoid thirst and to point of comfort

17. PRE-EVENT-days just before competition
REGARDLESS OF SPORT
PRE-EVENT-days just before competition
WATER in applicable foods and drinks previously mentioned to carry out metabolism to meet energy (carbohydrate, lipid, protein) (as applicable) and maintenance demands
and building demands
-drink to avoid thirst and to point of comfort

18. PRE-EVENT- ie day of competition
REGARDLESS OF SPORT
PRE-EVENT- ie day of competition
WATER in applicable foods and drinks previously mentioned to carry out metabolism to meet energy (carbohydrate, lipid, protein) (as applicable) and maintenance demands and building demands-drink only to avoid thirst and to level of comfort

19. DURING EVENT – AS APPLICABLE
REGARDLESS OF SPORT
DURING EVENT – AS APPLICABLE
WATER in applicable foods and drinks previously mentioned to carry out metabolism to meet energy (carbohydrate, lipid, protein) (as applicable) and maintenance demands and building demands
-drink to avoid thirst and to point of comfort

20. DURING EVENT – AS APPLICABLE
REGARDLESS OF SPORT
DURING EVENT – AS APPLICABLE
amount of sweating is a combination of exertion, temperature and humidity
hence more of each of exertion, temperature and humidity
requires more water

21. NEXT LECTURES
13) WATER
16) DIETARY WATER AND SPORTS

22. NEXT LECTURES
13) WATER
16) DIETARY WATER AND SPORTS

23. NEXT LECTURES
13) WATER
16) DIETARY WATER AND SPORTS

24. DURING EVENT – AS APPLICABLE
REGARDLESS OF SPORT
DURING EVENT – AS APPLICABLE
also the longer one goes the more one sweats

25. DURING EVENT – AS APPLICABLE
REGARDLESS OF SPORT
DURING EVENT – AS APPLICABLE
water losses are not always met by fluid consumption during an event

26. NEXT LECTURES
13) WATER
16) DIETARY WATER AND SPORTS

27. DURING EVENT – AS APPLICABLE
REGARDLESS OF SPORT
DURING EVENT – AS APPLICABLE
and that is a problem as seen in decreasing performance

28. NEXT LECTURES
13) WATER
16) DIETARY WATER AND SPORTS

29. NEXT LECTURES
13) WATER
16) DIETARY WATER AND SPORTS

30. NEXT LECTURES
13) WATER
16) DIETARY WATER AND SPORTS

31. DURING EVENT – AS APPLICABLE
REGARDLESS OF SPORT
DURING EVENT – AS APPLICABLE
better hydration gives better endurance (i.e. performance) through better temperature control and heart rate

32. NEXT LECTURES
13) WATER
16) DIETARY WATER AND SPORTS

33. DURING EVENT – AS APPLICABLE
REGARDLESS OF SPORT
DURING EVENT – AS APPLICABLE
better performance is also due to better blood volume control

34. NEXT LECTURES
13) WATER
16) DIETARY WATER AND SPORTS

35. DURING EVENT – AS APPLICABLE
REGARDLESS OF SPORT
DURING EVENT – AS APPLICABLE
isotonic drinks or hypotonic drinks give better endurance
isotonic = solute concentration same as blood
hypotonic = solute concentration less than blood

36. NEXT LECTURES
13) WATER
16) DIETARY WATER AND SPORTS

37. NEXT LECTURES
13) WATER
16) DIETARY WATER AND SPORTS

38. DURING EVENT – AS APPLICABLE
REGARDLESS OF SPORT
DURING EVENT – AS APPLICABLE
better performance with hypotonic and isotonic drinks because faster gastric emptying and better absorption of water and hence better blood volume and hence better temperature control and heart rate

39. reduction in blood volume decreased skin blood flow
REGARDLESS OF SPORT
DURING EVENT
Dehydration leads to:
reduction in blood volume
decreased skin blood flow
decreased sweat rate
decreased heat dissipation
increased core temperature
increased rate of muscle glycogen use
and hence poor performance

40. REGARDLESS OF SPORT
AFTER EVENT
WATER in applicable foods previously mentioned to carry out metabolism to meet energy (carbohydrate, lipid, protein) (as applicable) and maintenance demands and building demands

41. REGARDLESS OF SPORT
AFTER EVENT
after exercise increasing the sodium content and increasing the water beyond that water lost in sweating improves hydration

42. NEXT LECTURES
13) WATER
16) DIETARY WATER AND SPORTS

43. NEXT LECTURES
13) WATER
16) DIETARY WATER AND SPORTS

44. NEXT LECTURES
13) WATER
16) DIETARY WATER AND SPORTS

45. REGARDLESS OF SPORT
AFTER EVENT
after 6 hours of rehydration water balance obtained only if sodium intake greater that sodium lost in sweat

46. NEXT LECTURES
13) WATER
16) DIETARY WATER AND SPORTS

47. BEFORE, DURING AND AFTER EVENT
REGARDLESS OF SPORT
BEFORE, DURING AND AFTER EVENT
Note that WWQ for water must be in place so that water can contribute fully to all functions of water all of which contribute to metabolism, maintenance and building

48. BEFORE, DURING AND AFTER EVENT
REGARDLESS OF SPORT
BEFORE, DURING AND AFTER EVENT
If not meeting water requirements or if have water toxicity issues then problems will arise across the aerobic, mixed and anaerobic spectrum

49. BEFORE, DURING AND AFTER EVENT
REGARDLESS OF SPORT
BEFORE, DURING AND AFTER EVENT
drink to avoid thirst and yet be comfortable- do not overconsume as this will cause discomfort and poor athletic
performance

50. REGARDLESS OF SPORT
oxidation is a feature of exercise

51. REGARDLESS OF SPORT
oxidation causes tissue damage and inflammation

52. REGARDLESS OF SPORT
such oxidative damage needs to be repaired and inflammation suppressed

53. REGARDLESS OF SPORT
damage repaired and inflammation suppressed to improve athletic performance

54. NEXT LECTURES
13) WATER
16) DIETARY WATER AND SPORTS

55. REGARDLESS OF SPORT
Need more water? –consume more foods and drinks as appropriate
-remember foods and drinks are a package deal!!

56. QUICK REVIEW-WHY IS WATER IMPORTANT TO ATHLETES?
All functions of water in lecture 15 are important to athletes -see lecture 15 for a complete list

57. SUMMARY OF LECTURE 16 SPRINTING-ANAEROBIC
HOCKEY/SOCCER/BASKETBALL/VOLLEYBALL-INTERVAL- MIX OF AEROBIC AND ANAEROBIC
MARATHON RUNNING-AEROBIC

58. SUMMARY OF LECTURE 16 EACH OF THE ABOVE SPORTS DISCUSSED IN TERMS OF:
TRAINING
PRE-EVENT
DURING EVENT (IF APPLICABLE)
AND POST-EVENT NUTRITON

59. SUMMARY OF LECTURE 16 GENERAL COMMENTS
TRAINING, BEFORE, DURING AND AFTER EVENT WATER INTAKE AND HOW WATER HELPS
OXIDATION
IF NOT MEETING REQUIREMENTS OR WATER TOXICITY
NEED MORE WATER
WHY IS WATER IMPORTANT TO ATHLETES?