Water and hydration play a huge part in sports performance. Staying hydrated during a sporting event is crucial and can be a deciding factor on the sport undertaken. An average non-athlete adult need to consume 8 pints a day as the body is 70% liquid, it is constantly using water for bodily functions and will fail to survive without it. Water can be lost through sweating, excretion and exhaled air.
Electrolytes (body salts) contain ‘free ions’ behave like an electrically conductive medium. They play a vital role in maintaining homeostasis. Water to electrolyte balance needs to stay constant and the same. If the body looses large amounts of electrolytes, unbalance will occur.
Sweat contains salt, chloride, potassium, magnesium and calcium.
During exercise, water losses through excretion is decreased and sweat production increases through thermoregulation, to keep the core body temperature as close to 37.6 degrees centigrade as possible. Other essential functions of water during exercise are:
• Lubrication for joints and membranes
• Transportation of nutrients such as oxygen and carbon dioxide in and out of the body, including other internal bodily transportation.
Dehydration is the deficiency of water. When dehydration sets in on an athlete such as the endurance runner, or the gymnast, symptoms of dehydration start to occur;
• Headache
• Sickness
• Tiredness
• Dizziness
• Dry mouth
• Clammy skin
• Heat cramps
• Rapid pulse
• Hallucinations
• Increased irregular body temperature
• No sweat or urine produced
All of which contribute to a depletion in quality of performance, when exercising, endurance runners can experience up to 10% of weight loss through dehydration. An athlete who has lost 2% of body weight loss through exercise will notice decreases in overall performance. A 4% loss lowers capacity of muscular endurance. Between 5-6% the athlete becomes heat exhausted. Between 7-9% it is apparent that hallucinations are experienced. Over 10 % heat stroke would start to take over and possible circulatory collapse could occur.
To avoid malnutrition through dehydration, athletes of all types are all recommended to load up on fluids prior to exercise to maximise starting hydration level and to keep a bottle of water with them as much as possible. This can be difficult for continuous sports, however gymnasts perform for up to 5 minutes at one time, therefore they have more availability to rehydrate optimally. Wear clothes specifically designed for exercise/sport to minimize sweat production, as that is the main source of fluid loss. Avoid diuretics such as alcohol or caffeine. Diuretics increase water loss through the excretion of urine, ultimately for both athletes, promoting dehydration. For replenishment, the best temperature for absorption via the digestive system is 15 degrees. However cooler drinks are more palatable.
Tap water and bottled water share differences, and have different effects on athlete’s hydration.
Tap water is the easiest to access in the UK; most households have a running tap of clean water. Unlike bottled water, fluoride is added by the water boards, to prevent tooth decay. Athletes who drink severe amounts of bottled water suffer from bad cases of tooth decay. The BBC investigated this here. Tap water is normally regarded as safe to drink. Unfortunately, because of the pipes that carry the water around the country, tap water can potentially contain aluminium and/or lead which are both anti-nutrients, which have a negative affect the body's functions. Also, nitrates that are washed off of crops and plants, then eventually ends up in the supply. Taste can vary depending on geographical location due to the amount of lime within the water, making it less palatable when more lime is present.
Bottled water is still quite accessible in the UK, however costs more than tap water. It contributes to pollution, as bottles are not disposed of properly. It could also contain toxins and anti nutrients from the source of the spring, which is where it is collected. Despite this, this water is pure, reliable as it is monitored and tested by the company, which bottles it, and contains high volumes of vitamins and minerals, which is why it is often referred to as mineral water.
Other sources of rehydration that contain carbohydrates are isotonic, hypertonic and hypotonic drinks. These drinks are sold worldwide to the public as 'sports drinks' and are not specifically outlined as one of the 3.
'Isotonic drinks are designed to quickly replace the fluids which are lost by sweating. They also provide a boost of carbohydrates. The body prefers to use glucose as its source of energy. Sometimes it is better to consume isotonic drinks where the carbohydrate source is a concentrated form of glucose. They are commonly drunk by athletes, especially middle and long distance runners, but all professional sportspeople use them in their daily training regimes."
'Hypertonic drinks are used to supplement your daily carbohydrate intake. They contain even higher levels of carbs than isotonic and hypotonic drinks. The best time to drink them is after exercise as they help your body to top up on muscle glycogen stores. These are your valuable energy stores. In very long distance events such as marathons, high levels of energy are required. Hypertonic drinks can also be taken during exercise to meet the energy requirements. However, it is advisable to only use them during exercise alongside isotonic drinks to replace fluids.'
'Hypotonic are designed to quickly replaces fluids lost through sweating. Unlike isotonic and hypertonic drinks they are low in carbohydrates. They are very popular with athletes who need fluid without the boost of carbohydrate. Jockeys and gymnasts use them regularly.
The best time to drink them is after a tough exercise work out as hypotonic drinks directly target the main cause of fatigue in sport - dehydration - by replacing water and energy fast.'
(BBC Sports, last accessed 2/3/16)
if the gymnast was to drink hypertonic drinks during an event, they would not maximise rehydration and replenishment of energy, as they would be inducing complex carbohydrates, which take the body longer to break down. this would result in possible muscle fatigue and weakness if the athlete has not consumed the sufficient amount of energy. A runner would not benefit fully from consuming hypotonic sports drinks, as they still need the hydration from the fluids, hypotonic drinks contain low amounts of carbohydrates. consuming this drink will only replace lost fluids, and not replenish a sufficient amount of energy for the athlete to notice a difference.
Hypernatremia- if too much fluid is consumed, it can dilute sodium levels in the blood and body cells. This is linked to endurance events as well as ecstasy taking. Side affects are nausea, vomiting, weakness, disorientation, confusion, brain swelling, and seizures. It can even cause death.
Electrolytes (body salts) contain ‘free ions’ behave like an electrically conductive medium. They play a vital role in maintaining homeostasis. Water to electrolyte balance needs to stay constant and the same. If the body looses large amounts of electrolytes, unbalance will occur.
Sweat contains salt, chloride, potassium, magnesium and calcium.
During exercise, water losses through excretion is decreased and sweat production increases through thermoregulation, to keep the core body temperature as close to 37.6 degrees centigrade as possible. Other essential functions of water during exercise are:
• Lubrication for joints and membranes
• Transportation of nutrients such as oxygen and carbon dioxide in and out of the body, including other internal bodily transportation.
Dehydration is the deficiency of water. When dehydration sets in on an athlete such as the endurance runner, or the gymnast, symptoms of dehydration start to occur;
• Headache
• Sickness
• Tiredness
• Dizziness
• Dry mouth
• Clammy skin
• Heat cramps
• Rapid pulse
• Hallucinations
• Increased irregular body temperature
• No sweat or urine produced
All of which contribute to a depletion in quality of performance, when exercising, endurance runners can experience up to 10% of weight loss through dehydration. An athlete who has lost 2% of body weight loss through exercise will notice decreases in overall performance. A 4% loss lowers capacity of muscular endurance. Between 5-6% the athlete becomes heat exhausted. Between 7-9% it is apparent that hallucinations are experienced. Over 10 % heat stroke would start to take over and possible circulatory collapse could occur.
To avoid malnutrition through dehydration, athletes of all types are all recommended to load up on fluids prior to exercise to maximise starting hydration level and to keep a bottle of water with them as much as possible. This can be difficult for continuous sports, however gymnasts perform for up to 5 minutes at one time, therefore they have more availability to rehydrate optimally. Wear clothes specifically designed for exercise/sport to minimize sweat production, as that is the main source of fluid loss. Avoid diuretics such as alcohol or caffeine. Diuretics increase water loss through the excretion of urine, ultimately for both athletes, promoting dehydration. For replenishment, the best temperature for absorption via the digestive system is 15 degrees. However cooler drinks are more palatable.
Tap water and bottled water share differences, and have different effects on athlete’s hydration.
Tap water is the easiest to access in the UK; most households have a running tap of clean water. Unlike bottled water, fluoride is added by the water boards, to prevent tooth decay. Athletes who drink severe amounts of bottled water suffer from bad cases of tooth decay. The BBC investigated this here. Tap water is normally regarded as safe to drink. Unfortunately, because of the pipes that carry the water around the country, tap water can potentially contain aluminium and/or lead which are both anti-nutrients, which have a negative affect the body's functions. Also, nitrates that are washed off of crops and plants, then eventually ends up in the supply. Taste can vary depending on geographical location due to the amount of lime within the water, making it less palatable when more lime is present.
Bottled water is still quite accessible in the UK, however costs more than tap water. It contributes to pollution, as bottles are not disposed of properly. It could also contain toxins and anti nutrients from the source of the spring, which is where it is collected. Despite this, this water is pure, reliable as it is monitored and tested by the company, which bottles it, and contains high volumes of vitamins and minerals, which is why it is often referred to as mineral water.
Other sources of rehydration that contain carbohydrates are isotonic, hypertonic and hypotonic drinks. These drinks are sold worldwide to the public as 'sports drinks' and are not specifically outlined as one of the 3.
'Isotonic drinks are designed to quickly replace the fluids which are lost by sweating. They also provide a boost of carbohydrates. The body prefers to use glucose as its source of energy. Sometimes it is better to consume isotonic drinks where the carbohydrate source is a concentrated form of glucose. They are commonly drunk by athletes, especially middle and long distance runners, but all professional sportspeople use them in their daily training regimes."
'Hypertonic drinks are used to supplement your daily carbohydrate intake. They contain even higher levels of carbs than isotonic and hypotonic drinks. The best time to drink them is after exercise as they help your body to top up on muscle glycogen stores. These are your valuable energy stores. In very long distance events such as marathons, high levels of energy are required. Hypertonic drinks can also be taken during exercise to meet the energy requirements. However, it is advisable to only use them during exercise alongside isotonic drinks to replace fluids.'
'Hypotonic are designed to quickly replaces fluids lost through sweating. Unlike isotonic and hypertonic drinks they are low in carbohydrates. They are very popular with athletes who need fluid without the boost of carbohydrate. Jockeys and gymnasts use them regularly.
The best time to drink them is after a tough exercise work out as hypotonic drinks directly target the main cause of fatigue in sport - dehydration - by replacing water and energy fast.'
(BBC Sports, last accessed 2/3/16)
if the gymnast was to drink hypertonic drinks during an event, they would not maximise rehydration and replenishment of energy, as they would be inducing complex carbohydrates, which take the body longer to break down. this would result in possible muscle fatigue and weakness if the athlete has not consumed the sufficient amount of energy. A runner would not benefit fully from consuming hypotonic sports drinks, as they still need the hydration from the fluids, hypotonic drinks contain low amounts of carbohydrates. consuming this drink will only replace lost fluids, and not replenish a sufficient amount of energy for the athlete to notice a difference.
Hypernatremia- if too much fluid is consumed, it can dilute sodium levels in the blood and body cells. This is linked to endurance events as well as ecstasy taking. Side affects are nausea, vomiting, weakness, disorientation, confusion, brain swelling, and seizures. It can even cause death.
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