Hydration overview
This presentation is the property of its rightful owner.
Sponsored Links
1 / 19

Hydration: Overview PowerPoint PPT Presentation


  • 63 Views
  • Uploaded on
  • Presentation posted in: General

Hydration: Overview. Hydration Your daily fluid needs How exercise increases your need What and how much to drink Before, during and after exercise Setting up a hydration plan Battle of the beverages. Your daily fluid needs. Drink water throughout day Your fluid needs:

Download Presentation

Hydration: Overview

An Image/Link below is provided (as is) to download presentation

Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author.While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server.


- - - - - - - - - - - - - - - - - - - - - - - - - - E N D - - - - - - - - - - - - - - - - - - - - - - - - - -

Presentation Transcript


Hydration overview

Hydration: Overview

  • Hydration

    • Your daily fluid needs

    • How exercise increases your need

  • What and how much to drink

    • Before, during and after exercise

    • Setting up a hydration plan

  • Battle of the beverages


Your daily fluid needs

Your daily fluid needs

  • Drink water throughout day

  • Your fluid needs:

    • Body weight (lbs.) divided by 2 = ounces per day

  • Indicators of hydration:

    • Pale yellow urine

    • Relatively frequent


Exercise increases fluid needs

Exercise Increases Fluid Needs

  • Working muscles generate heat. We sweat (lose water) to get rid of this heat.

    • If water is not replaced, the body decreases sweat rate to conserve blood volume

    • Heart works harder to move blood

  • The body still needs to get rid of heat.

    • Some of the blood that was taking oxygen to muscle is diverted to the skin to get rid of heat

    • Heart rate and body temperature increase


Pre exercise hydration

Pre-Exercise Hydration

  • Athletes who avoid fluids prior to exercise:

    • Fatigue more quickly

    • Complain of dizziness

    • Experience faster rise in core body temperature

    • Have increased heart rate

    • Perform sub optimally


Before exercise fluid intake

Before Exercise: Fluid Intake

  • Drink 1-2 cups of water (fluids) about 2 hours prior

  • Consuming fluid prior to exercise lowers core temps & heart rates during exercise when compared with no fluid consumption.


Alcohol

Alcohol

  • Poor energy source because it doesn’t contribute to muscle glycogen

  • Heavy drinking can promote dehydration

  • Moderate drinking not likely to harm performance if properly hydrated.

    • Women = 1 drink; men = 2 drinks

  • Don’t use to replace fluids after exercise.


Caffeine

Caffeine

  • 1 hour prior: 3-6 mg of caffeine per kg. of body weight improves performance during prolonged endurance exercise.

    • Weight (lbs) ÷ 2.2 = kilograms

  • Benefits of caffeine:

    • Decreases the perception of fatigue

    • May increase the force of muscle contractions

    • Increases the use of fat as a fuel for muscle


Caffeine in drinks

Caffeine in Drinks


During exercise

During Exercise

  • Thirst not an adequate indicator of need

    • Create hydration plan

  • Exercise < 60 minutes

    • Water

  • Exercise > 60 minutes

    • Sports drink for increased stamina

    • Provides water, carbs & sodium


Sports drinks performance

Sports Drinks & Performance


During exercise carbohydrates

During Exercise: Carbohydrates

  • Choose a drink with 4-8% carb content

  • What type of carbohydrates (sugars)?

    • Glucose, sucrose & maltodextrin are absorbed faster than fructose

    • Sports drinks use small amounts of fructose

    • Do not choose drink that is solely fructose

  • Several types of sugar increase absorption


Carbohydrate calculation

% Carbohydrate Calculation

  • Look at the Nutrition or Supplement Facts Label

  • Determine the # grams of carbohydrate in 8 ounce (240 ml) serving size

  • Grams of carbs ÷ 240 ml x 100 = % carbohydrate content.


During exercise electrolytes

During Exercise: Electrolytes

  • Sodium, chloride & potassium help maintain:

    • Body fluid levels

    • Muscle contractions

    • Nerve impulses

  • Sodium is most important to replace

    • Recommended: 100-200 mg per 8 oz.

    • Read Nutrition Facts Panel: Avoid products containing >10% Daily Value of any electrolytes

    • Don’t take potassium supplements


During how much to drink

During: How much to drink?

  • 4-8 oz (1/2 -1 c.) every 10-20 min = 24 oz/hour

  • 30-60 grams carbs/hour

  • > 60 grams/hr -bloating, cramping & diarrhea

  • Small amounts better tolerated than large amounts.


After exercise

After Exercise

  • Drink 24 oz. (3 c.) fluid for every lb. lost

  • Sodium in drinks help promote hydration

  • Monitor hydration by urine color & volume

  • What about carbs & protein?


After exercise carbohydrates

After Exercise: Carbohydrates

  • Within 30 minutes after exercise:

    • Best to consume carb drink - chocolate milk or sports drink

    • Sucrose and glucose are better at restoring glycogen than fructose from fruit

  • Replacing glycogen after strenuous training helps minimize fatigue

    • First 2 hours, replaced at 8%per hour: then 5%/hour


After exercise protein

After Exercise: Protein

  • Does it promote protein synthesis?

    • Cyclists drank carb-only, protein-only and carb-protein drink 2 hours after workout

    • Carb-protein drink had greatest insulin levels –deducted this would lead to protein production

  • Does it help replenish glycogen?

    • Carb-protein drink provided more energy (43%) than other drinks & enhanced glycogen stores

    • Other studies have not replicated results

    • Energy content most important to make glycogen


After exercise protein1

After Exercise: Protein

  • Current recommendation:

    • Consume 6-20 grams of essential amino acids in post exercise meal

  • For recovery, consume protein & carbs as soon as possible and within 3 hours after exercise.


Hydration plan extra credit

Hydration Plan (extra credit)

  • Title note card: Hydration Plan

  • Name on upper right corner

    Review what you learned about hydration. Write down at least 2 things to know about what & how much to drink for exercise lasting >1 hour.

    Open note & book, may work with others.

  • Before:

  • During:

  • After:


  • Login