Professional Diploma in Sports Nutrition · Sports drinks Related Text Hypotonic Thirst quencher, absorbed quicker than water - Ideal for recreational sports Isotonic Thirst quencher

EQF Level 5 Professional Diploma

Professional Diploma in Sports Nutrition

Module 1

Lesson 4:Hydration for Optimal Athletic

Performance

Body Water & Electrolytes

➢ Largest component in body

➢ Approx. 45-70% of TBM

➢ Water in body not just plain water

➢ Contains wide range of electrolytes

Example:

Man = 75kg/165lbs

Body water content = 33-53 litres

Body Water & Electrolytes

➢ Electrolytes are salts dissolved

into the body’s fluid

➢ Regulate fluid balance

➢ Acidity of blood (pH)

➢ Muscle function

Body Water & Electrolytes

Sodium

Magnesium

Potassium

Calcium

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BicarbonateChloride

Body Water & Electrolytes

Cl-

Mg

K

Ca

HCO3-

Na

Adapted from Advanced Sports Nutrition-2nd EditionDan Benardot P85

Body Water & Electrolytes

Benefits of Maintaining Fluid Balance

Attenuation of increased heart rate

Attenuation of increased core temperature

Improvement in stroke volume

Improvement in cardiac output

Improvement in skin blood flow

Attenuation of higher plasma sodium, osmolality, and adrenaline

Reduction in net muscle glycogen usage

Terminology

➢ Euhydration: State of water balance

➢ Hyperhydration: positive water balance

➢ Hypohydration: negative water balance

➢ Dehydration: excessive loss of fluid

➢ Rehydration: fluid replacement

➢ Hyponatremia: dilution

of solutes in ECF

➢ Can be detrimental to

health

Hyponatremia

Can occur in:✓Drinking too much

prior to event✓Poorly conditioned

individuals✓Consuming fluid in

excess to losses✓Use of diuretics✓Lack of sodium in

fluid intake

Symptoms:

✓Muscle weakness✓Muscle

incoordination✓Disorientation✓Seizures & coma

(eventually)

Hyponatremia

How much water do you need?Gender/age AI (L/day) from

foodsAI (L/day) from beverages

AI (L/day)Total Water

Females (4-8) 0.5 1.2 1.7

Females (9-13) 0.5 1.6 2.1

Females (14-18) 0.5 1.8 2.3

Females (>19) 0.5 2.2 2.7

Males (4-8) 0.5 1.2 1.7

Males (9-13) 0.6 1.8 2.4

Males (14-18) 0.7 2.6 3.3

Males (>19) 0.7 3.0 3.7

AI = adequate intake

Adapted from Practical Applications in Sports Nutrition 4th ed H.H Fink & A.E. Mikesky

Water Content of Fruit and

Veg

Sweat Loss in Exercise

➢ Physical activity creates heat

➢ Failure to regulate body

temp can be detrimental

➢ Evaporation of sweat cools

body

Sweat Loss in Exercise

Several factors affect extent of fluid loss:

➢ Temperature & humidity

➢ Clothing

➢ Size

➢ Level of fitness

Athletes can lose up to 3 litres an hour

during intense exercise

Fluid Balance

How much do you lose?

Nutrients 2014, 6(1), 37-49; doi:10.3390/nu6010037

Fluid Balance

How Much Do You Lose?

Loss of 1kg = Loss of 1 litre of fluid

Hydration Needs of Athletes

➢ 1 ml for every calorie consumed

➢ 2500kcal = 2500ml

OR

➢ Total calories/240 = number of

cups of fluid required each day

➢ 2500/240 = 10.5 cups per day

Dehydration

➢ Occurs when your body loses more

fluid than it takes in

➢ Body doesn’t have enough fluid to carry

out normal function

➢ Blood volume decreases, places extra

strain on heart, lungs and circulatory

system

➢ Dehydration as low as 2% can impair

performance

Dehydration

% Dehydration Kg lost (for 68kg

person

Physical effect

1% 0.7 Increased body

temperature

2% 1.36 Impaired performance

5% 3.4 G.I. problems, heat

exhaustion

7% 4.7 Hallucinations

10% 6.8 Circulatory collapse

Symptoms of

Dehydration

Dizziness

Dark urine

Low/no urine

output

Dry/sticky mouth

Weakness

Headaches

Stomach upset

Dehydration

Hydration Urine Chart

Factors that affect availability of fluid

Gastric Empting Intestinal absorption

Temperature Exercise intensity

Hydration Osmolality

Calorie content Carbohydrate content

Exercise intensity Sodium content

Volume of fluid

Stress

Pre-exercise

➢ Ensure you are fully hydrated

• Be careful not to over hydrate, as it

may result in hyponatremia

➢ 80kg (176 lb) athlete it would be 400ml –

560ml

➢ 55kg (121lb) athlete this would be 275ml –

385ml

➢ 5-7ml per kg of body weight (2-3 ml per lb) at

least 4 hours before session

During exercise

➢ Replace losses from sweating

• Addition of small amount of salt helps

replace losses during exercise sustains

‘drive to drink’

➢ Aim to replace 80% of losses whilst

exercising

➢ Provide source of energy

Post-exercise

➢ 1 hour or more of intense exercise will likely result

in dehydration

➢ Post exercise rehydration vital for regular

exercisers

➢ Always have a drink close to had when you

complete your work out

➢ Drink containing CHO and NA more

effective than plain water

Sports drinks

Sports drinks

Related Text

Hypotonic

Thirst quencher, absorbed quicker than

water - Ideal for recreational sports

Isotonic

Thirst quencher and provides energy, absorbed the same as water - Ideal

for endurance sports

Hypertonic

Supplies energy, taken up slower than water -Ideal for less strenuous long duration exertions

Sports drinks – make your own!

Hypotonic Isotonic Hypertonic

➢ 20-40g sucrose➢ 1 litre warm water➢ ¼ teaspoon of salt➢ Splash of cordial for

flavouring (optional)

➢ 40-80g sucrose➢ 1 litre warm water➢ ¼ teaspoon of salt➢ Splash of cordial for

flavouring (optional)

➢ 400ml of orange/apple juice

➢ 1 litre of water➢ ¼ teaspoon salt

➢ 250ml orange/applejuice

➢ 750ml water➢ ¼ teaspoon of salt

➢ 500ml orange/applejuice

➢ 500ml water➢ ¼ teaspoon of salt

BeveragesAdvantages Disadvantages

Water • No calories• Refreshing taste• Readily available

• No CHO• Electrolyte content of bottles not known

Sports drinks • Provides CHO• Sweet taste• Electrolyte content known• Rapid rate of absorption• Convenient

• May provide unwanted calories if over consumed• Damage to teeth

Fruit Juices • Provides CHO• Sweet taste• May be high in potassium• May contain vitamins & minerals

• High conc. Of CHO• May cause stomach upset• May provide unwanted calories if over consumed• Damage to teeth

Soft/energy drinks • Provides CHO• Sweet taste• Widely available• Stimulating effect if caffeinated

• High conc. Of CHO• Carbonation may cause stomach upset• Low nutrient density• Excess calories• May provide unwanted stimulating effect

Q&A

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