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Hydration
HIGH SCHOOL COACHESCHRISTOPHER LEE HOPKIN
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Why Hydration is Important
o Our Body is 2/3 Water
o Water is Necessary for Cell Function
o Water is Critical for Temperature Regulation
o Water is Essential for Kidney Functioning
o Humans Can Survive 3 Days Without Water
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Hydration During Exercise
Man I’m
thirsty
o When Exercising in Heavy Heat, Take 10 Minute Water/Drink Break
Every 20 Minutes
o Replacement By Thirst Alone is Inadequate
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Fluid Replacement
o Most Need 8 – 10 Cups/Day Water
o Athletes Should Weigh Before and After Practice
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Fluid Replacement Continuedo Each Pound Lost, Drink 2 Cups
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Sports Drinks
o Body Needs Carbs, Sodium, Potassium, and Water to Rehydrate
o Sports Drinks Contain All These
o Sports Drink Should Have 6 – 8% Solution of Carbs
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Sports Drinks Continued
o Some Drinks Contain Protein
o Others Contain B Vitamins
B Vit
Protein
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Importance of ElectrolytesoThey Maintain The Body’s Fluid Balance
o They Are Vital For Nerve Signals
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Medical Concerns
o Heat Cramps
o Heat Syncope
o Heat Exhaustion
o Heat Stroke
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Heat Cramps
o Painful Cramps in Abdominal Muscles and Extremities
o Caused by Intense Exercise in Heat
o Caused by Depletion of Water and Salt
o Caused by Excessive Sweating
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Heat Syncope
o Fatigue, Weakness, and/or Fainting
o From Excessive Loss of Salt and Water
Through Sweat
o First Step on the Way to Heat Stroke
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Caused by excessive Loss of Salt Through Sweat
Symptoms include:◦ Exhaustion◦ Nausea◦ Vomiting◦ Muscle Cramps◦ Dizziness
Heat Exhaustion (Salt Depletion)
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Caused by Excessive Loss of Water Through Sweat
Symptoms include:◦ Excessive Weight Loss◦ Reduced Sweating◦ Elevated Skin and Core Temperatures◦ Excessive Thirst◦ Weakness, Headache
Heat Exhaustion (Water Depletion)
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This a Medical Emergency Symptoms Include:
◦ Nausea◦ Seizures◦ Disorientation◦ Possible Unconsciousness or Coma◦ High Body Temp◦ Hot Dry Skin (but may sweat profusely)
Heat Stroke May Occur Suddenly
Heat Stroke (Thermoregulatory Failure)
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Heat Index
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The Story of Korey Stringer
o Minnesota Vikings Offensive Lineman 1995-2000
o Collapsed During Afternoon Practice at Training Camp, July 31, 2001 from Heat Stroke
o Heat Index was 110 Degrees
o Unconscious with Body Temperature of 108 Degrees
o Died August 1, 2001 at 1:50 am of Organ Failure
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Preventiono Be Aware if You Have a History Heat-Related Illness
o Don’t Exercise in the Heat if You are Not Fit
o Acclimatize First When Travelling to Hot and Humid Location
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Do Not Use Ephedra or Ephedra Products
Ephedra Speeds Metabolism and Increases Body Heat
Ephedra Constricts Blood Vessels and Prevents Skin from Cooling Itself
Caffeine Produces Similar Effects
Prevention (Ephedra)
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Visit This Site
◦ http://www.topendsports.com/nutrition/hydration.htm
For Further Information
EXPLORE!
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In Conlusion . . .
Remember to Stay Hydrated!