Diploma in sports- Nutrition type up notes

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Hayley

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  • Created on: 28-11-10 15:55
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Friday 26th November 2010
Nutrition Hydration in sports
What is the importance of water?
Keeps you hydrated
Regulates temperature
Helps digestion
The amount of fluid lost from your body during exercise can depend on:
How hard you exercise
How long you exercise for
The temperature and humidity of your surroundings
The individual
Dehydration
A extreme loss of water
Symptoms
Red skin
Vomiting/ nausea
Eyes stop watering
Headache
Dry lips
Sticky mouth
Cramp
Stop sweating
Dizzy
Can't concentrate
Heart palpitations
Dehydration and the Body
Brain
When you are dehydrated your concentration drops by 13% and short term memory decreases by
7%.
Mouth

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By the time you feel thirsty you have lost between 2 5 cups of water.
Heart
Drinking 5 or more glasses of water a day can reduce the risk of coronary heart disease.…read more

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Hyper hydration is when an athlete drinks extra water before exercising. Normally when the athlete
will be exercising in hot conditions.
Water Vs sports drinks
Sports drinks can be useful for athletes who are exercising at a high intensity for 60 minutes or more.
Sports drinks don't hydrate better than water, but you are more likely to drink more, which leads to
better hydration.
Sports drinks contain carbohydrates and electrolytes. Drinking water causes bloating, stops you
feeling thirsty.…read more

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Isotonic drinks where
carbohydrates source.
Hypotonic
Quickly replaces fluids by sweating suitable for athletes who need fluid without the boost of
carbohydrate.
E.g. Jockeys and gymnasts
Hypertonic
Used to supplement daily carbohydrate intake normally after exercise to top muscle glycogen stores.
In ultra distance events, high levels of energy are required and hypertonic drinks can be taken during
exercise to meet energy requirements.…read more

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