Hydration and the impact on sports performance

1. Hydration and the impact on sports performance

2. 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

3. 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

4. The signs and symptoms of dehydration A 2% drop in hydration can impact perforamance

5. 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

6. 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?

7. 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.

8. 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?

9. Current Fluid intake Take two minutes to discuss the types and amounts you took on board yesterday…

10. Sports drinks Isotonic 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! Hypertonicdrinks 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

11. Create your own sports drinks Using the ingredients and the recipes provided work in small groups to create a variety of sports drinks

12. Fancy a can of coke??? How often do you drink a can of coke, maybe you’ll think again after reading these… 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 You can put a T-bone steak in a bowl of Coke and it will be gone in two days. To loosen a rusted bolt: Apply a cloth soaked in Coca-Cola to the rusted bolt for several minutes To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the terminals to bubble away the corrosion 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

13. 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

14. 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.