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)
Project11 – Topic 3
Hydration
Definitions,
Signs & Symptoms,
Effects on Performance,
Euhydration
(normal body water levels)
Dehydration – Hypohydration – Hyperhydration - Superhydration
Decreases
performance
Increases
performance
The different levels of hydration.
Dehydration
3 definitions of 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.
Effects on Performance:
• Dehydration can severely effect your performance as an athlete.
• A 2% drop in your bodies water (75kg=1.5 litres) can effect muscular
function.
Signs & Symptoms:
•
•
•
•
•
Lack of energy / Fatigue
Feeling hot
Clammy or flushed skin
Not needing the toilet
Nausea
Advanced dehydration (serious)
Headache
Disorientation
Shortness of breath
Hypohydration
Definitions:
•
•
Occurs when body fluid losses are not fully replaced .
It is a result of progressive dehydration due to excessive sweat loss during
exercise.
Effect on Performance
•
•
•
•
Reduced training capacity
Reduced sports performance
Compromised thermoregulation and cardiovascular functions.
Fatigue more quickly.
Signs & Symptoms
•
•
•
•
Increases core body temperature
Impaired sweating response
Causes skeletal muscle fatigue
Dark urine
Hyperhydration
Definitions:
•
•
Excess water in the body
Increased state of hydration
Effect on Performance
•
•
•
Improved thermoregulation (body temperature control)
Improved heat dissipation (removal)
Improved athletic performance
Signs & Symptoms
•
•
Clear, very pale urine
Improved athletic performance
Superhydration
Definitions:
•
•
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)
Effect on Performance
•
•
•
Lowers body temperature during exercise
Lowers heart rate (due to a higher blood volume)
Improves athletic performance
Signs & Symptoms
•
•
•
•
•
Although it is thought to improve sports performance, there are side effects:
Headaches
Dizziness
Gastrointestinal upsets
Bloating
Urine Colour Chart
1, 2 & 3 is hydrated
Optimum Performance
4 - 8 is dehydrated!!!!!
You need to consume fluids
Project 11 - Topic 3
Fluid Intake
Before, During, After Performance,
Check hydration levels,
Compare to the average person,
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 –
• 300-500ml 10-15 minutes BEFORE the
game or training session
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 –
• 150-200mls every 15-20 minutes DURING exercise,
especially if the session or game lasts longer than an
hour.
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 colourthe more hydrated your are!
Continued…
• 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.
Weight
before
exercise
Weight
after
exercise
The
amount
of fluid
lost
• 1kg of weight is equal to 1 litre of water.
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)
Project 11 – Topic 3
Sources of Hydration
Water,
Sports Drinks
Hypertonic, Hypotonic & Isotonic
Degrees of Dehydration
• % body weight lost as sweat
•
2%
•
4%
•
5%
•
7%
•
10%
Physiological Effect
Impaired performance
Capacity for muscular work declines
Heat exhaustion
Hallucinations
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:
•Carbs to give energy - saccharides
(this is usually glucose, fructose or sucrose)
•Water to hydrate or rehydrate
•Electrolytes to replace minerals lost in sweat
(mainly sodium which promotes absorption of glucose)
Hypertonic
• Contain more than 8% concentration of
carbohydrates.
• This 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
Isotonic
• Contain the same concentration of glucose
that is found in the blood – 4-8%
• They also contain sodium (salt) which means
they are absorbed into the bloodstream
quickly.
• Isotonic drinks are ideal when exercise is
prolonged or in the heat or humidity when
sweat levels are high.
Hypotonic
• Contain less than 4% concentration of
carbohydrates.
• This 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??
• Hypertonic -
during high intensity exercise
need an energy boost
during recovery to replenish energy stores
• Isotonic –
for quick hydration
during prolonged exercise
• Hypotonic –
during lower intensity exercise
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
Project 11 – Topic 3
The Effect of Hydration
on Football
Players’ A, B & C.
Frequency, Intensity, Duration,
Progression & Recovery.
Player ?
Hydration Level:
Before –
During –
After –
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?
Project 4 – Topic 3
Hydration
in Football
Players’ A, B & C.
Frequency, Intensity, Duration,
Progression & Recovery.
Write an email to Chris Wilder.
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,
2. Explain the effects each of the different types of drinks would have on
performance in football, before, during and after training/matches.
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)
4. Suggest other sports that the different drinks may be used for, and
explain these recommendations
Absorption of the different Sports Drinks
Water
Carbohydrate
Electrolytes
Blood
Intestines
Hyper
Iso
Hypo