Transcript Hydration

Hydration: Overview
Hydration
Your daily fluid needs
How exercise increases your need
What and how much to drink
Before, during and after exercise
Next week: Battle of the Beverages
Analyze 16 beverages according to hydration guidelines
Will need calculator
Your Daily Fluid Needs
Drink water throughout
day
Your fluid needs:
Body weight (lbs.) divided
by 2 = ounces per day
When exercising, thirst not
good indicator of fluid needs
Do not overhydrate
Indicators of hydration:
Pale yellow urine
Relatively frequent
Exercise Increases Fluid Needs
Need adequate fluids to keep body temperature and
blood volume within normal range.
Working muscles generate heat. The body sweats
(loses water) to get rid of heat.
If water is not replaced, the body decreases sweat rate to
conserve blood volume
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 works harder to move blood
Dehydration  heart rate & body temperature
Proper hydration sets the stage
for optimal performance
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
Drink 8-16 oz. (1-2 c.)
of water or fluids
about 2 hours prior
Consuming fluid prior
to exercise lowers core
temps & heart rates
during exercise when
compared with no fluid
consumption.
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 as Ergogenic Aid
1 hour prior: 3-6 mg of caffeine per kg. of
body weight improves performance during
prolonged endurance exercise.
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
How much caffeine do you need for
ergogenic effect?
How Much Do you Need?
Weight (lbs) ÷ 2.2 = Kilograms
Weight (kg) x 3 mg = lower limit of
caffeine (mg)
Weight (kg) x 6 mg = upper limit of
caffeine (mg)
Caffeine in Drinks
Drink
Regular Coffee
Amount
16 ounces
Caffeine
200-400 mg
Espresso
1 shot
Black or Green Tea 8 ounces
75 mg
20-50 mg
Arizona Iced Tea
5-Hour Energy
8 ounces
2 ounces
11 mg
207 mg
Energy Drinks
Coke
8 ounces
12 ounces
80 mg
35 mg
During Exercise
Thirst not adequate indicator
of need during exercise
Create hydration plan
Exercise <60 minutes
Water to replace fluids and
keep body temp from 
Exercise >60 minutes
Sports drink for increased
stamina. They provide
water, glucose & sodium
During Exercise: Carbohydrates
Choose a drink with 4-8% carb content
Cool drinks may increase consumption; not absorption
>8% carbs can lead to cramping, bloating & vomiting
What type of carbohydrates (sugars)?
Glucose (dextrose), sucrose (sugar) & maltodextrin
absorbed faster than fructose
Many sports drinks use minimal fructose
Do not choose drinks with 1st ingredient fructose (or
high fructose corn syrup)
Several types of sugar increase absorption
During Exercise: Electrolytes
Sodium, chloride & potassium maintain:
Body fluid levels
Muscle contractions
Nerve impulses
Sodium is most important to replace
Consume 100-200 mg per 8 oz.
Don’t take potassium supplements
Choose drinks with <10% DV for potassium
During: How much to drink?
4-8 oz (1/2 -1 c.) every
10-20 min = 24 oz./hour
30-60 grams glucose/hr
> 60 grams/hr.-bloating,
cramping & diarrhea
Small amounts better
tolerated than large
amounts.
After Exercise
Drink 24 oz. (3 c.)
fluid for every lb. lost
Sodium in drinks help
promote hydration
A good time to
replenish other
electrolytes –
potassium, calcium
Monitor hydration by
urine color & volume
After Exercise: Carbohydrates
Within 30 minutes after exercise:
Best to consume carb drink - chocolate milk or
sports drink
Sucrose (sugar) and glucose are better at
restoring glycogen than fructose from fruit
Replacing glycogen after strenuous training helps
minimize fatigue for next training session
First 2 hours, replaced at 8% per hour: then 5%/hour
Battle of the Beverages
• Rotate among 4 stations; 10 min per station
• Share your name & a favorite music artist/genre
• With classmates, analyze the drinks & fill in the
information on the beverage sheet.
• Find information on Nutrition Facts & Ingredients
list.
You do not need to analyze all the drinks
Go at your pace!
Battle of the Beverages
Type of Sugars: Ingredients list
•Sucrose (sugar) = glucose + fructose
•Fruit or vegetable = fructose
•Dextrose & Maltodextrin = glucose
•HFCS = 55% fructose + 45% glucose
% Carbs: Use following formula:
Grams of carbs ÷ ml per serving size x
100 = % carbs
Note: Do Not use % Daily Value
Sodium per 8 ounces: Use formula:
Sodium (mg) ÷ ounces per serving
= mg sodium per ounce x 8 = mg
sodium/8 ounce serving.
Enjoy!
Powerade Nutrition Facts