Hydration

• Body water basics

  • Adult body = 50-60% Water
  • Lean body tissues = 75% water
  • Fat mass = 5-10% water
• Functions of water and hydration

  • Nutrient transport - blood, plasma 
  • Protection- tears, lubrication in joints 
  • Temperature regulation
  • Biochemical reactions
  • Medium for reactions
• If you exercise and sweat out fluid then you would be at an imbalance as you have lost more fluid then you have, you would be classed as dehydrated
• if you loose more water then you have coming in then your at a negative water balance
• Net body water balance is the difference between fluid water gain (intake + production) and fluid loss
• Exercise can cause sweat and resulting in a negative water balance 
• an athlete needs to hydrate before, during and after exercise to make sure they don't fall into a negative water balance
• dehydration is also referred to as hypohydration
• the static best method of testing hydration through a measurement in plasma osmolality
• the best dynamic measurement of hydration is body weight change and urine
• Exercise significantly impacts this balance primarily through increased sweat production, which is the body's natural way to regulate temperature.
• during physical activity, sweat rates can vary greatly depending on the intensity, environmental conditions, and the individual's fitness 
• Hydration refers to the state where there is adequate fluid in the body’s cells and systems to function effectively.
• Dehydration: This occurs when water output exceeds water intake, leading to a deficit. It can be a common issue during long or intense exercise sessions, especially in hot weather.
•  Dehydration can significantly impair athletic performance. Effects include decreased endurance, increased fatigue, altered body temprature capability, and reduced motivation.
•  Dehydration can significantly impair athletic performance like effecting cognitive functions like concentration and decision-making can also be affected.
• body temperature is about 38-40 degrees during exercise
• does loss in body mass effect performance?

  yes

  • 1-2% minimal effects occur
  • 2-3% can effect aerobic and cognative performance
  • 3-4% minimal effect on muscle power and strength
• dehydration causes a reduced blood volume resulting in the heart having to work harder
• dehydration reduces blood volume, resulting a less amount of blood getting to the surface to cool down meaning the body will have issues with thermo-regulation
• dehydration causes cardiovascular strain
• the environment can have a huge effect on hydration