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Hydration Station
Winning with Nutrition4-H Sports Nutrition Program
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
Hydration
• Vital before, during and after physical activity
• Proper hydration leads to:– Nutrients transported easily –Maintain a healthy body temperature– Protection of the body’s organs and
tissues
Dehydration
• Occurs when you don’t drink enough fluids
• Body will not work to its fullest potential
• How are fluids lost?
Factors Affecting Fluid Loss• High altitudes
• High temperatures
• Some sweat more than others
• Longer periods of exercise
• Endurance level
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
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
Sports Drink vs. Water
Which fluid is best during physical activity?
Sports Drink vs. Water
• Physical activity less than 60 minutes–Water
• Physical activity more than 60 minutes– Sports drink
Sports Drinks
• Provide– Carbohydrates (fuel) for muscles– Sodium and glucose helps absorb
fluids
• Can have more calories
• Do NOT drink energy drinks!
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
Remember…
• Hydration is a key factor in a solid athletic performance!
• Drink fluids before, during and after physical activity.