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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

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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.

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