m Water (H2O) in your body contains numerous

mineral ± electrolytes
m H2O makes up between 50 ± 75% of your weight
m Leaner > H2O
m An adult male ± 62% H2O, 17% protein, 15% fat &
6% minerals and glycogen.
m We can survive much longer without food than
without H20.
m Heat capacity
a Amount of energy required to raise its temperature 1oC
a H2O¶s high heat capacity ± it takes a lot of heat to
change the temperature of the body
m Cooling ability
a Warm: blood vessels dilate ± sweat.
m =articipation in metabolism
a Ôearly all chemical reaction of metabolism involved H20
pH balance
a Buffer ± carbonic acid & bicarbonate
m Body fluids
a hock absorption, lubrication (synovial fluid), cleansing
(tears) & protection (amniotic fluid)
 JÔ AKE
Food: 700 ± 1000ml

Drink: 550 ± 1500ml

Metabolic: 200 ± 300ml

 OU =U
Kidney (urine): 500 ± 1400ml

kin
: 450 ± 900ml


Hot environment ± 10-20
times more per hour Lungs: 350ml


severe diarrhea lose more Feces

: 150ml
m Based on body size & composition, activity level,
temperature & humidity.
m 2400kcal/day loses 2.4 liters (10 cups) of water
each day.
m RDA- 1.0ml to 1.5ml per kcal expended.
m Athletes & very active people need much more
than this especially if they train in warm, humid
climates.
m Our bodies maintain H2O balance by mechanisms
that control H2O intake (thirst) & H2O excretion
m Low H2O ± kidney conserve H2O (reabsorb H2O,
decreasing urine volume, concentrating the urine)
m High H2O ± kidney form & excrete a large volume
of dilute urine.
 H2O Deficit

Jncreased [Ôa+] stimulates

osmoreceptors

=ituitary gland released

antidiuratic hormone (ADH)

EFFEC OÔ KJDÔEY
‡ conserve H2O
‡ excrete solute in highly [urine]
m Alcohol
m Caffeine
m Diuretic medication
m High protein diet
m By continuous evaporation of water from the lungs
and skin, typically accounts for about one quarter
to one half of daily fluid loss
m Other factors:
a High altitude
a Low humidity
a High temperature
m Commonly used strategies to help prevent
excessive increase in body temperature during
exercise in hot environment
a kin wetting
a Hyperhydration
a Rehydration
ë
  
 Athletes are encourage to drink 13-20 oz (400-
600ml) or about 1½ to 2½ cups of fluid 2-3 hours
prior to exercise
 Larger athletes may consume a greater quantity
 Fluid consume not just only water but carbs and
electrolytes.
 ports drinks containing 4-8% carbs are preferred
º  
  
 Drink a small amount of fluid: 6-12 oz (150-350ml) or
about ¾ or 1½ cups of fluid every 15-20 minutes during
event.
 Additional fluid may be necessary in hot environment
and heavy sweating.
 Fluid consumption maybe enhance when fluid is cooler
(5-15 0C)
 Fluid consumption maybe enhance when fluid is
flavored.
 ports drink containing 6-8% carbs would be sufficient.
 Glucose, sucrose and maltodextrins are preferred over
fructose.
 Add sodium (0.5-0.7g/L)
O
   
 Drink 16½ - 33oz (500-1000ml) or about 2-4 cups of
fluid during the first 30min after event.
 Fluid consumption maybe enhance when fluid is
cooler and flavored.
 hen consume at least 1L every 1-2 hour thereafter
until consumption has matched 150% of sweat weight
loss to allow complete rehydration.
 Fluid containing carbs and electrolytes serve better
than just water alone.
 uperior hydration
 Enhanced fluid consumption
 Carbohydrate replacement
 Electrolyte replacement
 Delay fatigue during exercise
 Enhance performance

Examples: 100plus, Gatorade, Excel, Jsomax

J
 
  
m Cooler than ambient temperature
m Flavored for palatability
m 4-8% Carbohydrate
 emperature
X Cooler solutions (5-15oC) may empty the stomach
more quickly than warmer or hot solutions.
X Cooler drinks are more enjoyable and promote greater
consumption.
 Osmolality and energy content
X High Fructose Corn yrup has lower Osmolality than
sucrose or glucose.
X Concentration of more than 8% carbohydrate in the
stomach can slow down gastric emptying.
 Exercise intensity
X Athletes performing at higher intensities for a relatively
short time (e.g., 10km run) might benefit more from
consuming sport drinks.
X Mild to moderate exercise intensity (<70% VO2max) do
not hinder gastric emptying even when the bouts lasts
several hours.
 Exercise movement
X ports involving greater torso movement (running) or
horizontal position (swimming) may be prone to
gastroesophageal reflux (GER) ± the movement of
stomach content into the esophagus, during exercise.