Professional Diploma in Sports Nutrition

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1 Professional Diploma in Sports Nutrition Module 1 Lesson 4: Hydration for Optimal Athletic Performance EQF Level 5 Professional Diploma

2 Body Water & Electrolytes Largest component in body Approx % of TBM Water in body not just plain water Contains wide range of electrolytes Example: Man = 75kg/165lbs Body water content = litres

3 Body Water & Electrolytes

4 Body Water & Electrolytes Electrolytes are salts dissolved into the body s fluid Regulate fluid balance Acidity of blood (ph) Muscle function

5 Body Water & Electrolytes Na Sodium K Potassium Mg Magnesium Ca Calcium Lorem ipsum dolor sit amet, consec tetuer adi pis cing elit. Aenean comm Chloride Cl- HCO3- Bicarbonate

6 Body Water & Electrolytes Benefits of Maintaining Fluid Balance Attenuation of increased heart rate Attenuation of increased core temperature Improvement in stroke volume Improvement in cardiac output Improvement in skin blood flow Attenuation of higher plasma sodium, osmolality, and adrenaline Reduction in net muscle glycogen usage Adapted from Advanced Sports Nutrition-2nd Edition Dan Benardot P85

7 Terminology Euhydration: State of water balance Hyperhydration: positive water balance Hypohydration: negative water balance Dehydration: excessive loss of fluid Rehydration: fluid replacement

8 Hyponatremia Hyponatremia: dilution of solutes in ECF Can be detrimental to health

9 Hyponatremia Can occur in: Drinking too much prior to event Poorly conditioned individuals Consuming fluid in excess to losses Use of diuretics Lack of sodium in fluid intake Symptoms: Muscle weakness Muscle incoordination Disorientation Seizures & coma (eventually)

10 How much water do you need? Gender/age AI (L/day) from foods AI (L/day) from beverages AI (L/day) Total Water AI = adequate intake Females (4-8) Females (9-13) Females (14-18) Females (>19) Males (4-8) Males (9-13) Males (14-18) Males (>19) Adapted from Practical Applications in Sports Nutrition 4th ed H.H Fink & A.E. Mikesky

11 Water Content of Fruit and Veg

12 Sweat Loss in Exercise Physical activity creates heat Failure to regulate body temp can be detrimental Evaporation of sweat cools body

13 Sweat Loss in Exercise Several factors affect extent of fluid loss: Temperature & humidity Clothing Size Level of fitness Athletes can lose up to 3 litres an hour during intense exercise

14 Fluid Balance

15 How much do you lose? Nutrients 2014, 6(1), 37-49; doi: /nu

16 Fluid Balance

17 How Much Do You Lose? Loss of 1kg = Loss of 1 litre of fluid

18 Hydration Needs of Athletes 1 ml for every calorie consumed 2500kcal = 2500ml OR Total calories/240 = number of cups of fluid required each day 2500/240 = 10.5 cups per day

19 Dehydration Occurs when your body loses more fluid than it takes in Body doesn t have enough fluid to carry out normal function Blood volume decreases, places extra strain on heart, lungs and circulatory system Dehydration as low as 2% can impair performance

20 Dehydration % Dehydration Kg lost (for 68kg person Physical effect 1% 0.7 Increased body temperature 2% 1.36 Impaired performance 5% 3.4 G.I. problems, heat exhaustion 7% 4.7 Hallucinations 10% 6.8 Circulatory collapse

21 Dehydration Dizziness Stomach upset Dark urine Headaches Symptoms of Dehydration Low/no urine output Weakness Dry/sticky mouth

22 Hydration Urine Chart

23 Factors that affect availability of fluid Gastric Empting Temperature Hydration Calorie content Exercise intensity Intestinal absorption Exercise intensity Osmolality Carbohydrate content Sodium content Volume of fluid Stress

24 Pre-exercise Ensure you are fully hydrated 5-7ml per kg of body weight (2-3 ml per lb) at least 4 hours before session 55kg (121lb) athlete this would be 275ml 385ml 80kg (176 lb) athlete it would be 400ml 560ml Be careful not to over hydrate, as it may result in hyponatremia

25 During exercise Replace losses from sweating Provide source of energy Aim to replace 80% of losses whilst exercising Addition of small amount of salt helps replace losses during exercise sustains drive to drink

26 Post-exercise 1 hour or more of intense exercise will likely result in dehydration Post exercise rehydration vital for regular exercisers Always have a drink close to had when you complete your work out Drink containing CHO and NA more effective than plain water

27 Sports drinks

28 Sports drinks Related Text Hypotonic Thirst quencher, absorbed quicker than water - Ideal for recreational sports Isotonic Thirst quencher and provides energy, absorbed the same as water - Ideal for endurance sports Hypertonic Supplies energy, taken up slower than water - Ideal for less strenuous long duration exertions

29 Sports drinks make your own! Hypotonic Isotonic Hypertonic 20-40g sucrose 1 litre warm water ¼ teaspoon of salt Splash of cordial for flavouring (optional) 40-80g sucrose 1 litre warm water ¼ teaspoon of salt Splash of cordial for flavouring (optional) 400ml of orange/apple juice 1 litre of water ¼ teaspoon salt 250ml orange/apple juice 750ml water ¼ teaspoon of salt 500ml orange/apple juice 500ml water ¼ teaspoon of salt

30 Beverages Advantages Water No calories Refreshing taste Readily available Sports drinks Provides CHO Sweet taste Electrolyte content known Rapid rate of absorption Convenient Fruit Juices Provides CHO Sweet taste May be high in potassium May contain vitamins & minerals Disadvantages No CHO Electrolyte content of bottles not known May provide unwanted calories if over consumed Damage to teeth High conc. Of CHO May cause stomach upset May provide unwanted calories if over consumed Damage to teeth Soft/energy drinks Provides CHO Sweet taste Widely available Stimulating effect if caffeinated High conc. Of CHO Carbonation may cause stomach upset Low nutrient density Excess calories May provide unwanted stimulating effect

31 Professional Diploma in Sports Nutrition Module 1 Q&A See You Back For Lesson 5 Module 1 Module 2 Module Module 1 Complete Module 3 EQF Level 5 Professional Diploma Professional Diploma in Photography Module 1

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