2. 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
3. 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
4. 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)
5. 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
7. 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)
8. 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
9. 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
•
10. Isotonic
• Due
to
taste,
they
s&mulate
consump&on
• The
sodium
helps
fluid
reten&on
• 6-‐8%
CHO
• 10-‐25mmol/L
electrolytes
11. 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
12. 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.
