The HealthyPerformer

Hydration

To provide someone or something with water in

order to maintain or restore fluid balance

It is essential for life

To maintain balance of water and dissolved salts inside and outside cells. This is vital for chemical reactions

Cushioning effect is vital for healthy functioning of joints and soft tissues of the body

It is a vital ingredient in blood which transports oxygen and nutrients from the lungs and gastrointestinal tract

To remove waste through urine, sweat and breathing

To aid absorption of food

We lose fluid from the body in three ways:

Urine

Respiration

Sweating

Sweating is a very effective waySweating is a very effective wayof dissipating body heat rapidlyof dissipating body heat rapidlyduring exercise. Sweating isduring exercise. Sweating isessential during intensive essential during intensive and/orand/or

prolonged exercise when heatprolonged exercise when heatproduction is high.production is high.

Dehydration can be caused by restriction of water intake or by excessive water loss from the body

If the water that is being lost from the body is not replaced then a person can become dehydrated. This not only results in an adverse physical and mental performance but also can increase the risk of injuries and affect health.

Fatigue

Headache

Nausea

Decrease of appetite

Dry mouth, little saliva

Light headedness

Feeling irritable

Heat intolerance

Dry cough

Constipation

Flushed skin

Physical and mental performance impaired

Difficulty in swallowing

Poor co-ordination of the limbs

Clumsiness

Shrivelled skin

Shrunken eyes and dim vision

Muscle spasm

Delirium

Numb skin

Very dark urine

Painful urination

Do drink

Lots of water Isotonic drinks Small amounts of fruit

juice Milk (semi-or

skimmed) Low sugar squash Herbal teas

Don’t drink

Excessive alcohol Too much coffee or tea Too many red bulls Sugary drinks

Maintain a regular fluid intake throughout the day

Don’t try to drink your entire fluid intake for the day in one go – this puts strain on your kidneys

Vary your drinks throughout the day – best chosen from the ‘do’ drink category

Take drinks that provide some energy e.g. milk, fruit juice and fruit squash

Take some drink into the class and drink at every opportunity – even small mouthfuls are effective

Eat foods that have a high water content e.g. fruit and vegetables

Make sure that you pass urine frequently and that it is straw coloured