1. Hydration Keeping hydrated before, during and after a sporting event,

2.  Good hydration is one of the most important nutrition priorities for athletes.  During exercise your body produces sweat to help cool it down. Athletes who train for long intervals or in hot conditions can lose large amounts of fluid through sweat, which can lead to dehydration. Even small amounts of fluid loss can significantly impair performance.  It is essential that you drink fluid before, during and after exercise to replace fluid lost from sweating. Keep in mind that thirst is not a good indication of fluid loss.  By the time you feel thirsty your body is already dehydrated! Keeping Hydrated is IMPORTANT!

3. What drink is best for high intensity exercise??

4.  For low intensity exercise lasting for a short duration, water is very good for rehydration. Water is cheap and convenient and sufficient for most recreational exercisers.  For high intensity and endurance sports lasting longer than 60 minutes, a drink which contains carbohydrate and electrolytes, such as milk or a commercial sports drink, is generally more effective than water in enhancing performance. These drinks contain carbohydrate to help delay fatigue by providing glucose to the muscles, and electrolytes to replace sodium lost in sweat. What is the best drink for sport?

5.  „„Begin exercise well hydrated. Aim to drink 200- 600ml prior to the event.  „„Aim to drink 150-250ml every 15 minutes during exercise.  „„After exercise, replace fluid losses. Weigh yourself before and after exercise. For every 0.5kg body weight lost drink 500ml fluid.  „„Practice drinking at training and always make the most of breaks to top up on fluid. HYDRATION TIPS! (write down)

6.  When you receive your task sheet write YOUR NAME and my name MISS CORNISH on the top.  Get our your planner and write in the DUE DATE.  READ the TASK CONTEXT. Last Assignment for the Year!

7. Identify what your individual eating requirements are and what the eating requirements of an athlete are. Once you have identified these complete STEP ONE. LETS BEGIN!