Staying Hydrated and Energized!

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Staying Hydrated and Energized!. Sports Nutrition PIE November 6-8, 2001 By Susan Mills-Gray, Nutrition Specialist. What’s the Big Deal about Water?. Distribution of water in the body: 65% intracellular 35% extracellular 70-75% of muscle mass is made of water - PowerPoint PPT Presentation

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  • Staying Hydrated and Energized!Sports Nutrition PIENovember 6-8, 2001

    By Susan Mills-Gray, Nutrition Specialist

  • Whats the Big Deal about Water?Distribution of water in the body:65% intracellular 35% extracellular70-75% of muscle mass is made of waterWater essential to digestion and delivery of energyWater as sweat acts as a coolant to prevent body temperature overheatingImportant to keep balanced

  • The Road to DehyrdrationThe most common cause of fatigue Occurs from sweat loss:Contributes to fatigueIncreases risk of developing heat illnessBody temperature rises as byproduct of working muscles

  • The Road to DehydrationLarge losses thru sweat impair performanceBlood usually used to transfer oxygen to muscle diverted to skin to reduce heatCompetition for blood between muscle & skin puts greater demand on cardiovascular systemBlood volume reduced due to sweat lossSweat first comes from extracelluar, then intra :Mostly from muscle and skin protects brain/organs

  • The Road to DehydrationBody is programmed to protect cardiovascular function at expense of body temperature regulationSkin blood flow + sweat rate reduces body fluid =Raised body temp = dehydrationAs little as 2% body weight loss may impair performance

  • Effect of Dehydration On Performance10%9%8%7%6%5%4%3%2%2%3%4-6%>6%

  • Fluid Replacement Guidelines33 hours before 2-3 cups22 hours before 2 cups11 hour before 1-2 cupsTime Out!Time out for fluids cup every 15 minutes2 cups of fluid for every pound lost

  • Fluid Replacement GuidelinesWeigh before/afterMatch fluid intake to fluid outputDo not rely on thirst as indicatorCheck urine color

  • Fluid Replacement BeveragesRapidly absorbedTastes goodNo gastro problemsWater less than 60 minutesSports drink longer than 60 minutes

  • Fluid Replacement TipsSports drinks:Contain carbs and sodiumGlucose + sodium increases fluid & carb uptake in gutNeed to be 6 to 8% carbsHigher than 8% carbs (sodas, fruit juices, some sports drinks)Takes longer to be absorbedAbdominal crampsNauseaBloatingDiarrheaAllows athlete to retain water without inhibiting thirst

  • Alcohol and CaffeineBoth impair performanceBoth are diureticAlcohol:Increases urine = water lossDepresses CNS:Affects balance and coordinationEarly fatigue due to reduced glucose outputDoesnt contribute to glycogenCaffeine:Carbonation takes up spaceIncreases blood pressure and heart rate

  • ElectrolytesSodium, chloride, potassiumResponsible for:Body fluid levelsMuscle contractionsNerve impluse transmissionSweat costs electrolytesEspecially sodiumWater loss concentrates electrolytesNeed extra when:Ultra endurance in extreme heatUsing plain water in ultra enduranceVariety in diet ensures adequate electrolytesDont need sodium tablets

  • SourcesThe Ultimate Sports Nutrition Handbook, Coleman and SteenGatorade Sports Nutrition Conference, 1999Sports Nutrition Guidebook, ClarkInvest In Yourself, Florida NETSports Nutrition, Missouri NETCoaches Corner, Gatorade Sports Science Institute

    Water is key to the bodys natural air conditioning systemWater loss as % of body weight

    2% impaired thermoregulatory ability (I.e. me at 170 lbs 3.5 lbs)-- increased body temp

    3% reduced muscular endurance time, fatigue (5.1 lbs)-- noticeable impaired performance

    4-6% reduced muscular strength, reduced endurance time, heat cramps (8.5 lbs)-- heat cramps,chills, nausea, clammy skin, rapid pulse

    >6% severe heat cramps, heat exhaustion, heat stroke, hallucinations, coma, death ( 11.9 lbs)-- gastro problems, heat exhaustion, dizziness, headache, dry mouth, fatigue

    10% + -- heat stroke, hallucinations, no sweat or urine, swollen tongue, high body temp, unsteady walkProper hydration most frequently overlooked performance aid

    1 gulp should be about 2 oz have athlete drink 8 oz, count gulps

    Athletes perform best when fluid intake matches fluid loss

    Fluid and carbs together improve performance separately work good, but together powerfulSodium tablets irritate stomach lining, increases bodys water requirement