Hydration and the impact on sports performance

Objectives

• By the end of the lesson you will be able to…– Identify the signs and symptoms of; Dehydration,

hyperhydration, hypohydration and superhydration

– Describe the types of hydration products and how they aid performance

Fluids

• The body is made up of approximately 75% water and it is vital that this is regularly topped up with water and other sources. It is widely thought that 8-10 glasses are adequate for an individual not exercising each day

The signs and symptoms of dehydration

A 2% drop in

hydration can impact

perforamance

Hyperhydration

The body is 75% water and this is required for bodily functions although if this is greatly increased it can have negative impacts on performance and health Vitamins and minerals within the body

become to diluted and can result in the lack of muscular movement and sickness

Hypohydration

• Very rare in sports performance when an athlete is extremely de-hydrated up to 20% from a normal resting state. Similar symptoms to dehydration although can cause sickness and diahorrea.

Sports where Hypohration can

occur?

Superhydration

• Is when you regularly and only drink water alongside a controlled diet to aid fat loss, although there is little scientific evidence to support this.

• 3 symptoms of dehydration?

Sports where hypohydration is common? Are these the only sports where it can happen?

The % of a humans body which is water?

One impact of hyperhydration?

Current Fluid intake

Take two minutes to discuss the types and amounts you took on board yesterday…

Sports drinksIsotonic Most common sport drinks available contain similar concentrations of salt and sugar (Carbs) as in the human body (6-10g/ 100ml) Average 500ml contains 30g of sugar!

Hypertonic drinks contain a higher concentration of salt and sugar than the human body 10+g/100ml can contain up to 60g of sugar per 500ml!

Hypotonic sport drinks contain a lower concentration of salt and sugar than the human body

Create your own sports drinks

Using the ingredients and the recipes provided work in small groups to create a variety of sports drinks

Fancy a can of coke???

How often do you drink a can of coke, maybe you’ll think again after reading these…

You can put a T-bone steak in a bowl of Coke and it will be gone in two days.

To clean a toilet: Pour a can of Coca-Cola into the toilet bowl and let it sits for an hour, then flush clean. The citric acid in Coke Removes stains from the china

To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the terminals to bubbleaway the corrosion

To loosen a rusted bolt: Apply a cloth soaked in Coca-Cola to the rusted bolt for several minutes

In many states (in the USA) the highway patrol carries two gallons of coke in the truck to remove blood from the highway after a car accident

Objectives

• By the end of the lesson you will be able to…– Identify the signs and symptoms of; Dehydration,

hyperhydration, hypohydration and superhydration

– Describe the types of hydration products and how they aid performance

Assessment

• You are required to produce a poster to be put up in the changing rooms, highlighting the importance of hydration and fluid selection/ timing to players.