1. Note World Health Organisation indicated on 5 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.

2. Note Canadian government seeking input on changing food labels. Please provide your input: http://www.hc-sc.gc.ca/ahc- asc/minist/messages/_2014/2014_01_28- eng.php

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

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

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

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

46. 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

47. 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

48. 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

49. REGARDLESS OF SPORT oxidation is a feature of exercise

50. REGARDLESS OF SPORT oxidation causes tissue damage and inflammation

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

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

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

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

55. 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

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

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

58. 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?

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