The Importance of Hydration

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The Importance of Hydration

• Justin Laielli

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What happens to the body during exercise

• The primary cause of dehydration is sweat loss
• Heat is a byproduct of muscular activity
• The body tries to regulate its temperature by
  sweating
• It is the responsibility of the Athletic trainer
  to recognize and prevent dehydration

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Why do we become dehydrated

• Occurs from improperly refueling the body
• Everyone sweats differently
• Those with a higher rate of perspiration are at a
  greater risk

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Signs and symptoms

• Feeling of thirst
• Muscle cramping
• Weakness
• Confusion
• Nausea
• Dizziness
• Headache

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Other problems related to dehydration

• Sweat loss reduces blood volume and increases the
  concentration of sodium in the blood
• Changes in heart rate for example a more rapid
  and weak pulse

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What to do when showing signs and symptoms

• Take frequent water breaks
• Get to cool area if overheating
• Weight lost after practice is water weight
• Replenish this water loss after practice

Water Intake
Water Loss
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Pre-participation

• Proper pre-exercise hydration, the athlete should
  consume approximately 500 to 600 mL (17 to 20 fl
  oz) of water or a sports drink 2 to 3 hours
  before exercise
• No caffeine or alcohol

Dont wait for warning signs
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During participation

• Fluid replacement should approximate sweat and
  urine losses and at least maintain hydration at
  less than 2 body weight reduction. This
  generally requires 200 to 300 mL (7 to 10 fl oz)
  every 10 to 20 minutes

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Post participation

• Should correct any fluid loss during the practice
• Must consider electrolyte replacement
• Take in carbohydrates to replenish glycogen
  stores
• The goal is the immediate return of physiologic
  function

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Lets recap

• Proper pre-participation hydration
• Maintaining hydration during practice
• Watching for signs of dehydration
• Refueling the body post-participation
• Avoid caffeinated and alcoholic beverages

Caffeine
Alcohol
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Mechanics of Hydration
Hand around the bottle Bring bottle to the mouth
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Thank you!