Hydration and performance

• What is hydration?

  Process of maintaining the balance between water intake and water output, allowing normal bodily function
• Hydration is the process of maintaining the balance between water intake and water output, allowing normal bodily functioning
• If water levels drop, the body becomes dehydrated which has a dramatic, negative effect on sporting performance
• Physiological effects of dehydration on performance

  • increased sweating
  • decreased blood plasma volume
  • increased blood viscosity (thickness)
  • increased heart rate (cardiovascular drift)
  • increased breathing rate
  • slower transportation of oxygen and nutrients
  • increased levels of CO2 and increased lactic acid production
  • impaired energy production causing fatigue
  • poor regulation of body temperature (thermoregulation)
• physiological effects of dehydration on performance include:

  • increased sweating
  • decreased blood plasma volume
  • increased blood viscosity (thickness)
  • increased heart rate (cardiovascular drift)
  • increased breathing rate
  • slower transportation of oxygen and nutrients
  • increased levels of CO2 and increased lactic acid production
  • impaired energy production causing fatigue
  • poor regulation of body temperature (thermoregulation)
• Prior to, during and post exercise hydration:

  • it is vital to hydrate before, during and after exercise
  • an individual should remain hydrated at all times and not just before competition
  • the bigger the individual, the greater the amount of training and the hotter the conditions means the greater amount of water should be consumed
• Hydration prior to exercise:

  Athletes need to be fully hydrated prior to exercise to limit the effects and speed of dehydration, particularly in hot climates
• How many litres of water should be consumed in a 24 hour period?

  4-7 litres
• Hydration prior to exercise:

  Generally, between 4-7 litres of water should be consumed over a 24-hour period
• Hydration prior to exercise:

  Depending on weather conditions, an individual should consume up to 2 litres of water prior to competition. This amount of water should be consumed over 2 to 3 hours to prevent bloating and possible sickness
• How many litres of water should be consumed prior to competition?

  2 litres
• Hydration during exercise:

  fluid intake during exercise is dependent on weather condition and the size of the individual.

  Intake should be small amounts a regular intervals

  A useful guide is to consume 150-200ml every 10-15 minutes
• How much should you consume during exercise?

  • Intake should be small amounts at regular intervals
  • 150-200m every 10-15 minutes
• Hydration during exercise:

  If exercising for more than 90 minutes, energy drinks can also be beneficial to replace depleted energy stores and electrolytes
• Hydration after exercise:

  rehydration post-exercise is essential for recovery

  For every 1kg of body weight that is lost, approximately 1 litre of water should be consumed steadily over a few hours following exercise
• For every 1kg of body weight that is lost, how many litres of water should be consumed?

  1 litre
• sports drinks:

  sports drinks have been developed to help with maintenance of hydration levels, glycogen stores and electrolyte balance. They are particularly beneficial if exercising longer than 90 minutes
• What are the main types of sports drinks?

  • hypotonic (low glucose)
  • isotonic
  • hypertonic (high glucose)
• The main types of sports drinks are hypotonic, isotonic and hypertonic
• Sports drinks:

  Hypotonic drinks have a carb content of 1-3%. They quickly replace the fluids lost by sweating but low in carbohydrates. Used by those who need hydration without such a hit of carbs (e.g jockeys and gymnasts)
• Sports drinks:

  Isotonic drinks have a carb content of 6-8%. They quickly replace the fluids lost by sweating and provide a boost of carbohydrates. Used by athletes most commonly (eg athletes, footballers and other sports people)
• Sports drinks:

  Hypertonic drinks have a carb content of 10+%. Their purpose is to supplement carbohydrate intake. Used by those who need very high levels of energy. Best drank after exercise to top up on muscle glycogen stores.
• What is the carb content of hypotonic drinks?

  1-3%
• What is the purpose of hypotonic drinks?

  Quickly replace the fluids lost by sweating but low in carbohydrate
• Who uses hypotonic drinks?

  Those who need hydration without such a hit of carbs

  Example: Jockeys, gymnasts
• What is the carb content of an isotonic drink?

  6-8%
• What is the purpose of an isotonic drink?

  Quickly replaces fluids lost by sweating and provide a boost of carbohydrates
• Who uses isotonic drinks?

  • athletes
  • footballers
  • other sports people
• What is the carb content of a hypertonic drink?

  10%+
• What is the purpose of a hypertonic drink?

  To supplement carbohydrate intake
• Who uses hypertonic drinks?

  Those who need very high levels of energy
• What are the 3 main types of sports drink?

  Hypotonic, Isotonic, Hypertonic
• Which sports drink has a carb content of 1-3%?

  Hypotonic
• Which sports drink is best drunk after exercise to top up on muscle glycogen stores?

  Hypertonic
• Which drink is most commonly drunk by athletes?

  Isotonic
• What is the difference between hypotonic and isotonic drinks?

  Hypotonic and isotonic both quickly replace the fluids lost by sweating but only isotonic drinks provide a boost of carbohydrates, as hypotonic drinks are low in carbohydrates.