high school coaches christopher lee hopkin o our body is 2/3 water o water is necessary for cell...
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Hydration
HIGH SCHOOL COACHESCHRISTOPHER LEE HOPKIN
Why Hydration is Important
o Our Body is 2/3 Water
o Water is Necessary for Cell Function
o Water is Critical for Temperature Regulation
o Water is Essential for Kidney Functioning
o Humans Can Survive 3 Days Without Water
Hydration During Exercise
Man I’m
thirsty
o When Exercising in Heavy Heat, Take 10 Minute Water/Drink Break
Every 20 Minutes
o Replacement By Thirst Alone is Inadequate
Fluid Replacement
o Most Need 8 – 10 Cups/Day Water
o Athletes Should Weigh Before and After Practice
Fluid Replacement Continuedo Each Pound Lost, Drink 2 Cups
Sports Drinks
o Body Needs Carbs, Sodium, Potassium, and Water to Rehydrate
o Sports Drinks Contain All These
o Sports Drink Should Have 6 – 8% Solution of Carbs
Sports Drinks Continued
o Some Drinks Contain Protein
o Others Contain B Vitamins
B Vit
Protein
Importance of ElectrolytesoThey Maintain The Body’s Fluid Balance
o They Are Vital For Nerve Signals
Medical Concerns
o Heat Cramps
o Heat Syncope
o Heat Exhaustion
o Heat Stroke
Heat Cramps
o Painful Cramps in Abdominal Muscles and Extremities
o Caused by Intense Exercise in Heat
o Caused by Depletion of Water and Salt
o Caused by Excessive Sweating
Heat Syncope
o Fatigue, Weakness, and/or Fainting
o From Excessive Loss of Salt and Water
Through Sweat
o First Step on the Way to Heat Stroke
Caused by excessive Loss of Salt Through Sweat
Symptoms include:◦ Exhaustion◦ Nausea◦ Vomiting◦ Muscle Cramps◦ Dizziness
Heat Exhaustion (Salt Depletion)
Caused by Excessive Loss of Water Through Sweat
Symptoms include:◦ Excessive Weight Loss◦ Reduced Sweating◦ Elevated Skin and Core Temperatures◦ Excessive Thirst◦ Weakness, Headache
Heat Exhaustion (Water Depletion)
This a Medical Emergency Symptoms Include:
◦ Nausea◦ Seizures◦ Disorientation◦ Possible Unconsciousness or Coma◦ High Body Temp◦ Hot Dry Skin (but may sweat profusely)
Heat Stroke May Occur Suddenly
Heat Stroke (Thermoregulatory Failure)
Heat Index
The Story of Korey Stringer
o Minnesota Vikings Offensive Lineman 1995-2000
o Collapsed During Afternoon Practice at Training Camp, July 31, 2001 from Heat Stroke
o Heat Index was 110 Degrees
o Unconscious with Body Temperature of 108 Degrees
o Died August 1, 2001 at 1:50 am of Organ Failure
Preventiono Be Aware if You Have a History Heat-Related Illness
o Don’t Exercise in the Heat if You are Not Fit
o Acclimatize First When Travelling to Hot and Humid Location
Do Not Use Ephedra or Ephedra Products
Ephedra Speeds Metabolism and Increases Body Heat
Ephedra Constricts Blood Vessels and Prevents Skin from Cooling Itself
Caffeine Produces Similar Effects
Prevention (Ephedra)
Visit This Site
◦ http://www.topendsports.com/nutrition/hydration.htm
For Further Information
EXPLORE!
In Conlusion . . .
Remember to Stay Hydrated!
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