7.9 - hydration

What percentage of the human body is made up of water

• Approximately 60 percent

What are some important functions of water in the body

• Transport energy, waste, hormones, and antibodies.

• Dilute waste products.

• Lubricate surfaces and membranes.

• Help regulate body temperature.

• Involved in all chemical reactions in the body.

What is dehydration, and what causes it

• results from thermoregulatory fatigue, leading to reduced blood volume, making oxygen delivery to muscles more difficult and causing rapid fatigue

• in extreme cases, it can lead to kidney failure

How does dehydration affect athletic performance

• reduces blood volume, making it harder to deliver oxygen to working muscles, which can cause rapid fatigue and potentially life-threatening problems.

Why should athletes rehydrate after exercise

• rehydrating restores blood plasma lost through sweating, enhancing blood flow, recovery, and overall performance

What type of rehydration fluid is best for sports lasting less than 60 minutes

• water

What are the benefits of sports drinks for rehydration

Sports drinks contain:

• electrolytes (help reduce urine output, enable fluid to empty from the stomach, promote absorption from the intestine, and encourage fluid retention)

• carbohydrates (to refuel the body)

Why is milk an effective rehydration fluid

• Milk provides water, carbohydrate, fat, protein, and sodium.

• Studies show that milk is as effective as or better than sports drinks or water for rehydration

what is the benefit of including carbohydrates in rehydration fluids

• Carbohydrates help replace lost glycogen during physical activity.

• They are absorbed faster in liquid form, aiding in quicker recovery for the athlete

What is the VCAA guideline regarding the term “rehydration and refuelling”

• The term “rehydration and refuelling” is not accepted by VCAA.

• More specific terms should be used

What should be consumed before training or competition to lower the risk of dehydration

• approximately 200-600 millilitres of fluid, preferably water

• begin exercise hydrated

How should fluid intake be managed during training or competition

• Begin drinking early in exercise and consume small volumes (250 millilitres or 1 cup) every 15 minutes

What is the challenge when replacing fluid during training or competition

• Replacing approximately 250 millilitres of fluid every 15 minutes can be challenging in sports that offer few opportunities to rehydrate

How does water intake enhance performance during exercise

helps to:

• maintain a stable body temperature

• enables energy production processes

• reduces the impact of thermoregulatory fatigue

What is the amount of fluid needed post-exercise to fully rehydrate

• approximately 150% of body fluid loss

• for example, if 1 kilogram of body weight is lost, 1.5 litres of fluid should be consumed to fully rehydrate.

What is the priority when rehydrating post-exercise

• return the body to pre-exercise fluid levels