ep - hydration

Question 1

what is hydration

Answer 1

process of maintaining the balance between water intake and water output, allowing for normal bodily functions

Question 2

what happens is water levels drop

Answer 2

body becomes dehydrated which has a dramatic, negative effect on sporting performance

Question 3

what are the physiological effects of dehydration

Answer 3

• increased sweating
• plasma volume of blood is reduced due to increased sweating
• increased blood viscosity
• increased heart rate
• increased breathing rate
• slower transportation of oxygen and nutrients
• increased levels of
  O2 and lactic acid production
• impaired ability to thermoregulate

Question 4

hydration prior to exercise

Answer 4

should be fully hydrated prior to exercise to limit the effects and speed if dehydration

4-7 litres consumed over 24 hour period prior

2 litres consumed over 2-3 hours before to prevent bloating and possible sickness

Question 5

hydration during exercise

Answer 5

dependant on weather and size of person

small amounts at regular intervals

150-250ml every 15-20 mins

Question 6

hydration post exercise

Answer 6

essential for recovery

every 1kg of weight lost, 1l of water should be consumed steadily over few hours following

Question 7

sports drinks on hydration

Answer 7

helps with maintenance of hydration

Question 8

what are the 3 classes of sports drink

Answer 8

• hypotonic
• hypertonic
• isotonic