• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

Hydration and Sports Performance Signs and symptoms Water is the most important nutrient, particularly for athletes this is because water is 85% of the body

Extracts from this document...


Hydration and Sports Performance Signs and symptoms Water is the most important nutrient, particularly for athletes this is because water is 85% of the body. It is important to keep hydrated before, after and during exercise this is because an athlete can lose up to 1 litre of water per hour during endurance exercise. Therefore re-hydration is essential especially in a hot environment. The symptoms of hydration are: * Thirst * Decreased blood volume * Concentrated urine * Difficulty concentrating * Dizziness * Breathing difficulties * Confusion and poor speech * Muscle spasms * Tingling and numbness of limbs * Renal failure * Death Conditions caused by lack of fluids Muscle cramps are sudden, involuntary contractions or spasms in one or more of your muscles. They often occur after exercise, lasting a few seconds to several minutes. They can occur after exercise of up to 2 hours and are often the result of luid loss or inadequate slt intake when sweating heavy. ...read more.


Hyper-hydration Hyper-hydration is also known as super hydration. Hyper-hydration involves drinking large amounts of water every day, creating a state in which the body is hyper-hydrated. This is good to carry out when in hot climates. Water on its own is not sufficient enough for hyper-hydration as it leads to greater urine output therefore water and glycerol are used to achieve the desired effects. Glycerol helps to get more water into cell fluids, which produces an overall increase in total body fluid. Hyper-hydration is usually carried out for up to a week before completion, especially athletes that are acclimatising to new environments. Athletes take in 400-600ml of water before to maximise their performance and recovery. Fluid Intake Preventing dehydration - when preventing dehydration is it important to consider the environment. If you are in a very hot or humid climate, you'll find that your going to lose body fluid at a much faster rate and therefore, will need to be particularly careful to ensure you are taking in enough. ...read more.


Aim to drink up to 3 glasses (600ml) of water before exercise - by drinking 600ml of water before exercise means your body is fully hydrated and therefore dehydration is less likely to occur. Always carry water or diluted juice to sip or drink frequently - by carrying water or diluted juice means you always have a drink on you, this will prevent you from becoming dehydrated. Drink before feeling thirsty - once you feel thirsty dehydration has already kicked in therefore to prevent dehydration you need to drink before you feel thirsty. Sports Drinks Isotonic - these types of drinks are taken before and during exercise for rapid absorption and to meet fluid and carbohydrate requirements. Hypertonic - these drink are taken after exercise and they have low levels of water and contain high sugar levels (>8g CHO per 100ml) Hypotonic - these are taken before exercise and have little carbohydrates and are quick to replace fluids (<4g CHO per 100ml) ?? ?? ?? ?? Unit 10 - Sports Nutrition Abbie O'Brien ...read more.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our AS and A Level Anatomy & Physiology section.

Found what you're looking for?

  • Start learning 29% faster today
  • 150,000+ documents available
  • Just £6.99 a month

Not the one? Search for your essay title...
  • Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

See related essaysSee related essays

Related AS and A Level Anatomy & Physiology essays

  1. Effects of energy intake and expenditure on performance

    On the other hand, if too much of this energy intake consists of fat then it will compromise speed, endurance and power because of the added fat cells to carry. Although it is very rare, nutrient supplements can lead to disqualification from competitions e.g.

  2. Physiology Within Sport

    carried out the more efficient the heart becomes, however the resting values of cardiac output do not alter. As an individual carries out more endurance based activities their capillaries go through a process known as capillarisation this is where the capillary rates increase, this allows oxygen to become more efficiently

  1. Hydration and Sports Performance. Conditions caused by lack of fluids

    Normally, the body cools itself by sweating. But if you are exposed to high temperatures for a long time and don't replace the fluids you lose, the body systems that regulate temperature become overwhelmed. The athlete's skin will feel moist and clammy they will have a fast, weak pulse and

  2. Free essay

    sports nutrition

    calories in the form of fat.http://www.annecollins.com/dieting/dietary-fat-needs.htm Water is key for a healthy diet as it helps with carrying nutrients and helps remove waste products from the body's cells and also it helps maintain the body's temperature. Water makes up between 50-60% if a young persons body weight.

  1. Nutrition and Hydration. Energy Intake and Expenditure In Sports Performance

    inaccurate if the body is dehydrated or the bladder is empty Energy Expenditure Direct or indirect calorimetry is used to find the rate of energy expenditure from the body Direct Calorimetry This is when a person sits in a specialised airtight container with a certain amount of water in at a certain temperature.

  2. In this assignment I will prepare a report for aimed at young athletes, explaining ...

    also be used to speed up the elimination of drugs from the system. This can be very helpful to athletes competing in many different sports such as boxing, horse racing or rowing. One example would be a boxer that has put on weight between fights and is therefore too heavy for the weight category they are fighting in.

  1. Hydration has a significant effect on sports performance and can determine the success of ...

    These symptoms are; water retention which is also known as oedema and this is the accumulation of excess water under the skin or in the body cells. This retention of fluid appears as swelling. It causes swelling of the fingers, legs, ankles, feet, abdomen & breasts (in women), abdominal bloating

  2. Nutrition and Sports Performance

    Word Class Athletes Diet; The food in a world class athlete?s diet must contain plenty of calories and nutrients to support performance. Endurance athletes need more carbohydrates than strength athletes. If an athlete competes in long distance running, swimming or biking they need about 8g to 10g of carbs per kilogram of bodyweight per day.

  • Over 160,000 pieces
    of student written work
  • Annotated by
    experienced teachers
  • Ideas and feedback to
    improve your own work