Interview

Hydration

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Course
Sport and Exercise Science

Institution
12

These notes are easy to understand and provide good explanations and examples regarding hydration in sport. All relevant definitions and key concepts are included.

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Uploaded on November 18, 2021
Number of pages 2
Written in 2021/2022
Type Interview
Company Unknown
Person Unknown

Institution 12
Course Sport and Exercise Science
Schooljaar 200

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.

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