HYDRATION

1
HYDRATION

• Rate of fluid intake must rate of fluid loss
• Fluid loss weight loss
• Fluid loss during normal day 0.2L per hour
  I.e. fluid intake should equal 2 to 3 L per day

2
HYDRATION EXERCISE

• 2 loss of body mass (through sweat) can result
  in 20 drop in physical performance
• Sweat rate during exercise can be as high as 1.5
  to 2.5L per hour
• Adequate hydration strategy is essential

3
HYDRATION STRATEGY

• Maximum water absorption approx 1L per hour
• 200-250ml every 15mins
• 6 carbohydrate prior to exercise (1hr before)
• 2-3 carbohydrate during exercise
• 6-7 carbohydrate after exercise

4
DEHYDRATION Example

• A litre of water weighs 1kg.
• Say for example you weigh 60 Kg (9.5st)
• If you lost 1.5kg in sweat, you will have lost
  about 2.5 of body mass

5
HOME MADE SPORTS DRINKHypotonic

• 2 - 3 carbohydrate
• 20 - 30g sugar
• 1L warm water
• 1 - 1.5g salt
• Sugar free squash to flavour

6
HOME MADE SPORTS DRINKIsotonic
6 - 7 carbohydrate 60 - 70g sugar 1L warm
water 1 - 1.5g salt Sugar free squash to flavour