Unit 12: Assignment 4
Hydration, de-hydration, hyper-hydration, fluid intake for sport, water, energy drinks (hypotonic, isotonic and hypertonic) and effect on sports performance.
Submitted for my BTEC assignment and achieved a Distinction.
Why is being well hydrated
important for sporting
performance?
Assignment 4- Describe and explain the effects of hydration on sports
performance
,Hydration
Hydration: the water levels in something or someone.
Being hydrated is having enough fluid in the body to perform daily
functions.
As a sports person it is desirable to be well hydrated, as this will result in
high quality sporting performance.
It is important to ensure you drink plenty of fluid. The recommended
amount is 1.5-2l per day. This is to ensure your body is well hydrated in
preparation for exercise.
, De-Hydration (hypo-hydration)
Dehydration occurs when more fluid is lost from the body than is taken in. This can
occur from sweating during exercise. This causes an imbalance in important minerals,
such as sodium and potassium, which are required for muscle and nerve function.
Mild dehydration may cause you to feel thirsty, with a slight headache, cramps and
possible dizziness. However, severe dehydration can result in aches, high blood
pressure, and ultimately result in death.
Dehydration affects sports performance physically and mentally. Studies show that a
loss of fluid equal to 2% of your body mass, is sufficient to cause a detectable decrease
in performance. (www.sportdieticians.com.au) A fluid loss exceeding 2% of body mass
reduces aerobic exercise performance noticeably and impairs reaction time, judgment,
concentration and decision making. It also increases the risk of nausea, vomiting,
diarrhea, and other gastro-intestinal problems during exercise.
Furthermore, your heart rate and blood pressure will increase. This is because blood will
become more viscose, as there will be less blood plasma (the liquid part). This means
that blood can’t flow as effectively, so the heart has to work harder to pump the blood.
Eventually, the heart will reach its maximum rate (220-age), so the hear rate won’t be
able to increase anymore. This will cause very high blood pressure. It will make exercise
feel harder, as the heart rate can’t increase anymore, so there will be a lack of oxygen
and nutrients to the muscles. Waste products will also build up in the muscles, because
they won’t be removed as easily, so cramp and fatigue is likely to occur.
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