EXERCISE AND HYDRATION Factors to Consider l Hydration
- Slides: 9
EXERCISE AND HYDRATION
Factors to Consider l Hydration - To perform properly (most efficiently), the human body needs to maintain an established balance of water, minerals, and other nutrients - …when that balance is disrupted (dehydration), the body begins a process that starts with decreased muscular performance, and in extreme cases-results in heat illness
Heat Implications l Temperature vs. Humidity l Temperature = the actual heat/cold measured in degrees l Humidity = the % of water vapor in the atmosphere/air (wet, heavy heat)
Heat Illness Progression l Heat Cramps – a painful sustained contraction of skeletal muscle l Muscle locks up and can’t move
l Heat Exhaustion – faint feeling, profuse sweating, dizziness, pale complexion
l Heat Stroke – (not a blood clot) red/flushed complexion, sweating ceases, incoherent thought process, unconsciousness, coma, death
How can you tell if you’re dehydrated? l l l Color of Urine Dry mouth/thirsty Weight loss (post exercise) Headache “Something not feeling right)
When is it best to Hydrate? l To maximize performance, hydration needs to be ongoing…before, during, and after exercise l l Fluids you drink, and foods you eat Which is better? Gatorade or Water VS
Dehydrating Foods/Beverages l l l Caffeine (soda, chocolate, tea, coffee) Ephedra/ine (diet pills…water weight Creatine (supplement powder, energy bar) Alcohol Laxatives
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