Hydration Station

1
Hydration Station

• Winning with Nutrition
• 4-H Sports Nutrition Program

2
Objectives

• Determine if you are adequately hydrated
• Explain why water is important to the body and
  its functions
• Describe when it is preferable to drink water
  rather than a sports drink

3
Hydration

• Vital before, during and after physical activity
• Proper hydration leads to
• Nutrients transported easily
• Maintain a healthy body temperature
• Protection of the bodys organs and tissues

4
Dehydration

• Occurs when you dont drink enough fluids
• Body will not work to its fullest potential
• How are fluids lost?

5
Factors Affecting Fluid Loss

• High altitudes
• High temperatures
• Some sweat more than others
• Longer periods of exercise
• Endurance level

6
Schedule Your Water Breaks!
When How Much to Drink
Weigh yourself before physical activity
2 hours before physical activity 2 cups of water
15 minutes before physical activity 1 2 cups of fluid
Every 15 minutes during activity ½ to 1 cup of fluid
Weigh yourself again after physical activity 3 cups of fluid for each pound of body weight lost
7
Signs of Dehydration

• Thirst, dry mouth, flushed skin
• Fatigue
• Headache
• Dizziness, weakness
• High body temperature
• Increased breathing rate, rapid pulse
• Skin that stays in a pinched position

8
Sports Drink vs. Water

• Which fluid is best during physical activity?

9
Sports Drink vs. Water

• Physical activity less than 60 minutes
• Water
• Physical activity more than 60 minutes
• Sports drink

10
Sports Drinks

• Provide
• Carbohydrates (fuel) for muscles
• Sodium and glucose helps absorb fluids
• Can have more calories
• Do NOT drink energy drinks!

11
The Right Balance

• When comparing sports drinks, look for
• Right amount of carbohydrates
• 4-8
• Right type of carbohydrates
• More sucrose and glucose
• Less fructose (can upset stomach)
• No carbonation or caffeine
• Lightly sweetened, lightly flavored

12
Remember

• Hydration is a key factor in a solid athletic
  performance!
• Drink fluids before, during and after physical
  activity.