2. Hydra&on
 considera&ons
Â
â˘âŻ Deple&on
 of
 CHOs
 of
Â
ďŹuids
 limit
 prolonged
Â
exercise
Â
â˘âŻ Correct
 hydra&on
 is
Â
cri&cal
 to
 poten&al
Â
success
 in
 endurance
Â
events
Â
3. Func&ons
 of
 Hydra&on
Â
â˘âŻ Transport
 energy,
 waste
 ,
Â
hormones
 and
 an&bodies
Â
â˘âŻ Dilute
 waste
 products
Â
â˘âŻ Lubricate
 surfaces
 and
Â
membranes
Â
â˘âŻ Help
 regulate
 body
Â
temperature
Â
â˘âŻ Be
 involved
 in
 all
Â
chemical
 reac&ons
 of
 the
Â
body
Â
4. Hydra&on
 considera&ons
Â
â˘âŻ Sweat:
Â
â⯠Important
 because
 it
Â
helps
 regulate
 and
Â
maintain
 body
Â
temperature
Â
â⯠What
 you
 lose
 when
 you
Â
sweat:
Â
â˘âŻ Water
Â
â˘âŻ Electrolytes
 (sodium,
Â
potassium,
 magnesium,
Â
calcium
 etc)
Â
Â
5. Hydra&on
 considera&ons
Â
â˘âŻ If
 you
 lose
 2%
 of
 body
Â
weight
 through
 sweat,
 it
Â
will
 eďŹect
 your
Â
performance
Â
â˘âŻ If
 you
 lose
 5%,
 heat
Â
exhaus&on.
Â
Â
â˘âŻ If
 you
 lose
 7%,
Â
hallucina&ons
 and
Â
impaired
 coordina&on
Â
Â
â˘âŻ If
 you
 lose
 10%
 of
 your
Â
body
 weight
 through
Â
sweat,
 you
 are
 at
 risk
 of
Â
circulatory
 collapse
 and
Â
heat
 stroke
Â
â˘âŻ The
 types
 of
 hydra&on
Â
methods
 used
 depend
 on
Â
the
 demands
 of
 the
Â
ac&vity
Â
7. Osmolality
Â
â˘âŻ The
 cells
 in
 the
 body
 have
 certain
Â
concentra&on
 nutrients
 and
 H2O
Â
Â
Â
Â
Â
Â
Â
â˘âŻ
 The
 body
 will
 always
 ensure
 the
Â
concentra&on
 inside
 and
 outside
 the
 cell
 stays
Â
the
 same
Â
â˘âŻ
 If
 the
 concentra&on
 inside
 is
 lower
 than
Â
outside,
 ďŹuid
 and
 nutrients
 will
 move
 into
 the
Â
cell
 (and
 visa
 versa)
Â
8. Hypotonic
 -Ââ
Â
Â
â˘âŻ Contain
 the
 fewest
 CHOs
Â
and
 electrolyte
 par&cles
Â
(<8%
 CHO
 and
 1-Ââ25mmol/
L
 of
 electrolytes)
Â
â˘âŻ Absorbed
 fastest
 of
 all
Â
the
 sports
 drinks
Â
â˘âŻ Most
 suitable
 for
 rapid
Â
ďŹuid
 replacement
Â
â˘âŻ Water
 would
 be
 included
Â
in
 this
 category
Â
â˘âŻ Best
 used
 as
 a
Â
rehydra&on
 tool
Â
9. Isotonic
Â
â˘âŻ The
 same
 or
 similar
Â
amounts
 of
 CHOs
 and
Â
electrolytes.
Â
Â
â˘âŻ Absorbed
 as
 fast
 or
Â
slightly
 faster
 as
 water
Â
â˘âŻ The
 athletes
 choice
 of
Â
sports
 drink
 because
 of
Â
the
 balance
 of
 refueling
Â
and
 rehydra&on
Â
â˘âŻ
Â
Â
10. Isotonic
Â
â˘âŻ Due
 to
 taste,
 they
Â
s&mulate
 consump&on
Â
â˘âŻ The
 sodium
 helps
 ďŹuid
Â
reten&on
Â
â˘âŻ 6-Ââ8%
 CHO
Â
â˘âŻ 10-Ââ25mmol/L
Â
electrolytes
Â
11. Hypertonic
Â
â˘âŻ More
 concentrated
 and
Â
absorbed
 more
 slowly
Â
â˘âŻ Used
 in
 prepara&on
 for
Â
events
 because
 of
 the
Â
high
 CHO
 content
Â
â˘âŻ Also
 used
 a^er
 events
Â
to
 quickly
 replace
Â
glycogen
 stores
Â
12. Hydra&on
 Strategy
Â
â˘âŻ Drink
 plenty
 of
 ďŹuid
 several
 hour
 before
 an
Â
event
Â
â˘âŻ Drink
 at
 between
 200-Ââ600ml
 of
 ďŹuid
 1
 hour
Â
prior
 to
 an
 event
Â
â˘âŻ Drink
 at
 least
 200ml
 of
 ďŹuid
 every
 15-Ââ20
Â
minutes
 of
 play
 OR
Â
â˘âŻ 500-Ââ1000ml
 for
 every
 hour
 of
 play
Â
â˘âŻ Drink
 1L
 of
 ďŹuid
 for
 every
 KG
 of
 body
 weight
Â
lost
 during
 play.
Â