11 hydration and fluid replacement this presentation is part of the get fit topeka! challenge, a...
TRANSCRIPT
11
Hydration and Fluid Replacement
This presentation is part of the Get Fit Topeka! Challenge, a seven-week challenge to help you make fitness, nutrition and wellness a healthy habit in your life.
A presentation by
Michael Ramirez, MS, ATC, LATSports Medicine Athlete Services
Supervisor St. Francis Health Center
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Role of Body Water
We are made of water.....
Essential for numerous functions in the bodyHumans contain 30 – 50 L waterLost through sweat, urine and evaporationWater turnover varies between individualsTurnover increases during exercise and hot
conditions
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Role of Body Water
Effects of DehydrationImpaired performance
– By 10-20 percent with approximately 2 percent of body weight
Impaired mental function– Slows reaction-response times and affects
decision-making skills
Increased risk of heat cramps, exhaustion and stroke– More than 3 percent fluid losses
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Hydration
Drink before, during and after practice, exercise and competitions
Ways to monitor hydration:– Watch urine color– Weigh before and after
exercise
Don’t wait until you are thirsty to drink!!!
Sources: “Urinary Indices of Hydration Status.” International Journal of Sports Medicine Sept. 1994: 265-279. Flanagan, Richelle. “Hydration Issues in Sport-Getting the Balance Right.” Waterford Sports Partnership. September 2008.
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What types of fluids?
WaterGood fluid replacement if exercise is less
than 30 minutes longGood low intensity exerciseGood thirst quencher but not always the
best rehydratorNo flavor, carbohydrates or electrolytes
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What types of fluids?
Sports DrinksProvide carbohydrates and electrolytes
(sodium and potassium)Fluid for hydrationLight flavoring encourages people to
drink moreCan be costly
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What affects fluid intake?
No fluid available at venue Take own full bottle
Don’t know how much to drink Do fluid balance check during
training and events
Forget to drink during training Plan breaks or set a watch
Don’t like taste of sports drinks Try different ones; dilute 50/50
Hard to carry fluid when on Plan drink stops and use a backpackthe move
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Hydration and Fluid Replacement
A presentation by
Michael Ramirez, MS, ATC, LATSports Medicine Athlete Services
Supervisor St. Francis Health Center
634 SW Mulvane, Suite 404Topeka, KS 66606
(785) [email protected]