Hydra&on  Considera&ons  

Yr12  PE  Unit  4  AOS2  

Hydra&on  considera&ons  

•  Deple&on  of  CHOs  of  fluids  limit  prolonged  exercise  

•  Correct  hydra&on  is  cri&cal  to  poten&al  success  in  endurance  events  

Func&ons  of  Hydra&on  

•  Transport  energy,  waste  ,  hormones  and  an&bodies  

•  Dilute  waste  products  •  Lubricate  surfaces  and  

membranes  •  Help  regulate  body  

temperature  •  Be  involved  in  all  

chemical  reac&ons  of  the  body  

Hydra&on  considera&ons  

•  Sweat:  –  Important  because  it  helps  regulate  and  maintain  body  temperature  

– What  you  lose  when  you  sweat:  •  Water  •  Electrolytes  (sodium,  potassium,  magnesium,  calcium  etc)    

Hydra&on  considera&ons  •  If  you  lose  2%  of  body  

weight  through  sweat,  it  will  effect  your  performance  

•  If  you  lose  5%,  heat  exhaus&on.    

•  If  you  lose  7%,  hallucina&ons  and  impaired  coordina&on    

•  If  you  lose  10%  of  your  body  weight  through  sweat,  you  are  at  risk  of  circulatory  collapse  and  heat  stroke  

•  The  types  of  hydra&on  methods  used  depend  on  the  demands  of  the  ac&vity  

Hydra&on  considera&ons  

•  Three  types  of  sports  drinks  – Hypotonic  –  Isotonic  – Hypertonic  

Osmolality  

•  The  cells  in  the  body  have  certain  concentra&on  nutrients  and  H2O              

•   The  body  will  always  ensure  the  concentra&on  inside  and  outside  the  cell  stays  the  same  

•   If  the  concentra&on  inside  is  lower  than  outside,  fluid  and  nutrients  will  move  into  the  cell  (and  visa  versa)  

Hypotonic  -­‐    •  Contain  the  fewest  CHOs  

and  electrolyte  par&cles  (<8%  CHO  and  1-­‐25mmol/L  of  electrolytes)  

•  Absorbed  fastest  of  all  the  sports  drinks  

•  Most  suitable  for  rapid  fluid  replacement  

•  Water  would  be  included  in  this  category  

•  Best  used  as  a  rehydra&on  tool  

Isotonic  

•  The  same  or  similar  amounts  of  CHOs  and  electrolytes.    

•  Absorbed  as  fast  or  slightly  faster  as  water  

•  The  athletes  choice  of  sports  drink  because  of  the  balance  of  refueling  and  rehydra&on  

•     

Isotonic  

•  Due  to  taste,  they  s&mulate  consump&on  

•  The  sodium  helps  fluid  reten&on  

•  6-­‐8%  CHO  •  10-­‐25mmol/L  electrolytes  

Hypertonic  

•  More  concentrated  and  absorbed  more  slowly  

•  Used  in  prepara&on  for  events  because  of  the  high  CHO  content  

•  Also  used  a^er  events  to  quickly  replace  glycogen  stores  

Hydra&on  Strategy  

•  Drink  plenty  of  fluid  several  hour  before  an  event  

•  Drink  at  between  200-­‐600ml  of  fluid  1  hour  prior  to  an  event  

•  Drink  at  least  200ml  of  fluid  every  15-­‐20  minutes  of  play  OR  

•  500-­‐1000ml  for  every  hour  of  play  •  Drink  1L  of  fluid  for  every  KG  of  body  weight  lost  during  play.