Hydration
Functions of water in the body:
• Transports glucose and oxygen to muscles.
• Serves as a critical component of your brain, blood, muscles and bones.
• Aids the digestion of food, helping to convert it to energy.
• Removes metabolic by-products like CO2 from the muscles.
• Lubricates joints.
• Regulates body temperature when training of competing.
~ the muscles generate 20x more heat when exercising.
~ hydration helps keep the body cool.
Pre-hydration:
• Is the period leading up to an event.
• A healthy person will consume approximately 1,8 litres of fluids daily.
• Pre-hydration also includes the fluids consumed on the day of the event prior to
competition.
Hydration:
• Means consuming fluid during the competition, using either water or sports drinks
with electrolytes or carbohydrate elements.
Rehydration:
• Is just as important to return fluids to their optimal levels.
The recommended amounts consumed are:
• ± 500ml 2-3 hours before exercise
• ± 240ml 20-30 minutes before exercise
• ± 200ml every 10-20 minutes while exercising
• ± 240ml after exercise
These amounts will vary according to the size of the athlete, the intensity and the
duration of the exercise as well as temperature while exercising
• Dehydration is a problem that is progressive: as more water is lost, the less efficient
the cardiovascular system is.
• As fluid levels decline, the body cannot produce as much cooling perspiration.
• Humid weather makes it worse as the perspiration cant evaporate properly easily,
leaving the body temperature elevated.
Functions of water in the body:
• Transports glucose and oxygen to muscles.
• Serves as a critical component of your brain, blood, muscles and bones.
• Aids the digestion of food, helping to convert it to energy.
• Removes metabolic by-products like CO2 from the muscles.
• Lubricates joints.
• Regulates body temperature when training of competing.
~ the muscles generate 20x more heat when exercising.
~ hydration helps keep the body cool.
Pre-hydration:
• Is the period leading up to an event.
• A healthy person will consume approximately 1,8 litres of fluids daily.
• Pre-hydration also includes the fluids consumed on the day of the event prior to
competition.
Hydration:
• Means consuming fluid during the competition, using either water or sports drinks
with electrolytes or carbohydrate elements.
Rehydration:
• Is just as important to return fluids to their optimal levels.
The recommended amounts consumed are:
• ± 500ml 2-3 hours before exercise
• ± 240ml 20-30 minutes before exercise
• ± 200ml every 10-20 minutes while exercising
• ± 240ml after exercise
These amounts will vary according to the size of the athlete, the intensity and the
duration of the exercise as well as temperature while exercising
• Dehydration is a problem that is progressive: as more water is lost, the less efficient
the cardiovascular system is.
• As fluid levels decline, the body cannot produce as much cooling perspiration.
• Humid weather makes it worse as the perspiration cant evaporate properly easily,
leaving the body temperature elevated.
