P5
HYDRATION:
One of the most important nutrients is water. The longest you would survive without water is 3 days. On a day to day basis we lose water through evaporation from our skin. This is known as core temperature. The fluid in the body helps to maintain the core body temperature. A problem that may occur is when fluid is lost and not replaced. Your body temperature will rise due to this loss and stimulate further sweating to try and release heat from the skin. Your core body temperature should be – 37 degrees
DEHYDRATION:
This is a condition caused by the loss of fluids that are not replaced. If you lose as little as 2 percent of body mass, this can cause signs of dehydration and being to affect your ability to perform muscular work.
…show more content…
When ingested with high volumes of water, glycerol has been proven to increase water retention. This reduces overall heat stress and hot conditions, lowering heart rate and body temperature.
HYDRATION IN SPORTS PERFORMANCE:
If you’re an athlete, you should be encouraged to begin exercise fully hydrated. Training is seen as an opportunity to practice fluid-replacement strategies that run smoothly in competitive situations.
For example, this is known as the pre-event, before a rugby match, the athlete should aim to drink approximately 300-500ml of fluid about 10-15 minutes before you start.
This is known as the inter-event, during the match the athlete is recommended to consume 150-200 ml of fluid every 15-20 minutes. If you wait until half time to replace fluid the chances are you have already started the dehydration process. This is accelerated during intense activities as the fluid takes longer to be absorbed.
After the event known as post-event. Once the match is complete it is vital to replace the fluid that has been lost. It is recommended that you should replace 1 and a half times the amount of fluid
…show more content…
Hypertonic drinks contain over 8% of carbohydrate and are absorbed slowly. They are ideal for fluid replenishment and may have to be consumed with other fluids. They are best used in the recovery stage after exercise.
Isotonic drinks contain the same concentration of glucose to water as the blood (4-8% glucose). They also contain sodium so that they are absorbed into the bloodstream quicker. This drink is useful when exercise has been prolonged or even during warmer weather. Isotonic drinks can also be used before exercise.
Hypotonic drinks have a lower concentration of carbohydrates than the others. They contain less than 4% of carbohydrates and are easily absorbed. These drinks encourage fluid replacement through enhanced taste.
The higher the intensity and duration of the exercise, the more important fluid replacement strategies become and the more likely that sports drinks will have a useful contribution to sports performance and recovery, by also providing energy not just fluid. Athletes will be on nutritional plans which should include fluid replenishment, this will allow the athlete to train
Osterberg KL, Pallardy, SE, Johnson RJ, Horswill CA. Carbohydrate exerts a mild influence on fluid retention following exercise-induced dehydration. J Appl Physiol 108:245-250, 2010.
...ble in a Gatorade bottle but these are the most important ones. The most chemistry that is present in sports drinks and in this case, Gatorade, is seen through the electrolytes. In a nutshell electrolytes are substances that are soluble in water and after being completely dissolved, they give ions. Our body consists of Cation and Anion electrolytes which are nutritionally referred to as Macrominerals. As stated before the balance level of electrolytes is every crucial for the human body, and if imbalanced the person can have serious and life threatening issues. But the only way to restore our electrolytes level is by consuming these sports drinks, so this is the main reason as for why even though the sports drinks have some negative aspects to them they are one of the cheapest and easiest ways a person can get the required electrolytes for their body.
Hydrating is very important to your body's ability to function. Your body must intake water as we constantly let off water as said i pg 1 of ‘Strange but True: Drinking Too Much Water Can Kill’ it states “At every moment water escapes the body through sweat, urination, defecation or exhaled breath, among other routes.” As it's been told that water is good for you and needed no one has ever thought of actually being able to overdue it. When you take in water your kidney stores up to a gallon of water so as to keep you hydrated. In the article mentioned previously it also states in pg 10, “every hour a healthy kidney at rest can excrete 800 to 1,000 milliliters … therefore a person can drink up to 800 to 1,000 milliliters per hour without experiencing a net gain in water”. Therefore your body is built
...ction correctly. To help replace the electrolytes that are sweated out, Gatorade's recipe includes a carefully balanced mixture of these same electrolytes to keep the body hydrated and working properly. This is essential in environments where the body is pushed to its limits athletically.
To find the answer we performed an experiment. We decided to put the drinks to the test by exercising, and then seeing how well we shoot 10 free throws. But after we exercised we drank either Powerade or Gatorade. We would then collect data, analyze it, and ultimately find out which drink is more effective. When I finished working out on Day 1, I drank Gatorade. I made 8/10. On Day 2, I drank Powerade after exercising and shot 7/10. And since the results were very similar I decided I would exercise and shoot 10 more on Day 3. But instead of drinking a sports drink I just drank water. I made 7/10. This data was very interesting. It shows Gatorade improved performance more, but nothing really stood out. So unless you plan on running a marathon or other strenuous athletic tasks, it will not really matter if you drink Powerade or Gatorade. Our experiment even showed, no matter how many fancy sports drinks come out, water is always a very reliable option when it comes to regaining lost
Barnard, J. (1992) Caffeine in Sport: influence of endurance exercise on the urinary caffeine Concentration.
In order to understand the dangers of sugary drinks and foods, an explanation of their contents is necessary. These drinks and foods are composed of high carbohydrate-content, which is responsible for energy pr...
Glycemic index is the measure of how quickly blood glucose rise after eating a particular kind of food. This is used by estimating the how much each gram of carbohydrate consumed raises a person’s glucose level. During intense exercise, the body uses glucose as energy source before it starts relying of fats. “Prolonged exercise can only be continued when there is an adequate amount of carbohydrate available to fuel muscle and the brain”(William,2004). This shows that the amount of carbohydrate/glucose that is found within the body’s tissue has a significant amount of influence to play on how effective the early hours of an exercise would be. Glycemic index helps one to know how effective the carbohydrate/glucose within the body is functioning during exercise.
In 2002, a group of Australian researchers published a paper entitled the "Effect of different protocols of caffeine intake on metabolism and endurance performance". Caffeine use during sporting events has become much more popular and has widely studied. The purpose of the research was to examine the work increasing (ergogenic) effects of differing regiments of caffeine on metabolism and performance while simulating the typical nutritional preparation an athlete would do for a race. The study also sought to examine the effect of timing of caffeine intake, comparing results when caffeine was given before an event (precaf) to results from caffeine given during an event (durcaf). In addition, the researchers wanted to understand the practice of endurance athletes drinking defizzed Coca-Cola towards the end of a race. It was widely observed that many triathletes and marathoners feel they derive a boost from consuming Coca-Cola in the final stages of an event as a replacement to sports drinks.
It was expected that the participants who drank water and exercised to have their blood sugars decrease after they had started exercising but elevate after a while due to glucagon being circulated. However, blood glucose levels will not increase a lot because water does not have sugar, therefore sugar levels will not have a big increase.
Sweat excessively while exercising and you 'll lose water and electrolyte but if you drink energy drink after that just to have more energy you 'll only dehydrate yourself more.
When more water leaves the body then comes in, dehydration is occurring ("Safe Drinking Water: Tap Water, Bottled Water, & Water Filters.”). Without the water you need you can’t regulate your body temperature and your body can’t lubricate you joints ("Athletes: The Importance of Good Hydration.”). Being a dehydrated athlete won’t let you preform at your highest level ("Athletes: The Importance of Good Hydration.”). Because being hydrated helps transport nutrients to give you energy and keep your body healthy ("Athletes: The Importance of Good Hydration.”). It may cause you to experience fatigue, muscle cramps, and dizziness ("Athletes: The Importance of Good
Sadowska, Joanna. "EVALUATION OF THE EFFECT OF CONSUMING AN ENERGY DRINK ON THE CONCENTRATION OF GLUCOSE AND TRIACYLGLYCEROLS AND ON FATTY TISSUE DEPOSITION. A MODEL STUDY.." 11.3 (2012): 311-318. ebsco. Web. 11 Mar 2014.
Although juices, milk and beverages increase fluid intake but plain water is the best source. Most beverages contain some sugar, natural or added, this will have an effect on our body weight. But plain water does not contain anything t...
The human body needs water to maintain enough blood and other fluids to function properly. Along with the fluids, the body also needs electrolytes, which are salts normally found in blood, other fluids, and cells. Dehydration is a serious health problem but can be treated but coaches and athletes should try to prevent this the most by staying hydrated. One way to make sure your hydrated is the color of your urine: Clear or light-colored urine means you 're well hydrated, whereas a dark yellow or amber color usually signals dehydration. Coaches can help prevent their athletes from being dehydrated in humid conditions are by Requiring young athletes to drink plenty of fluids before practice and during regular beverage breaks even if they aren 't thirsty, Make sure clothing is light colored, lightweight and loose fitting, or exposes as much of the skin as possible, and Decrease or stop practices or competitions if necessary, or move them indoors or to a shady area. Reasons for dehydration that athletes should now and be able to prevent are Wearing clothing or protective gear that contributes to excessive heat retention,Rarely exercising ,Is overweight or obese, is sick or had a recent illness, especially involving diarrhea, vomiting or a fever,Is taking certain supplements or medications, such as cold medicine. Last if any athletes are expiriencing any feeling of dehydration symptoms are Dry or sticky mouth, Thirst ,Dizziness and excessive fatigue. f your child plays sports in hot weather, encourage him or her to drink plenty of fluids before, during and after practices and games. Teach your child the signs and symptoms of dehydration, as well as the importance of speaking up if they occur. Involve your child 's coach, too. Talk to the coach about adjusting the intensity of practice depending on the temperature and humidity on the field and support the coach 's decision to cancel games and practices