Professional Diploma in

Sports Nutrition

Module 1

Lesson 4:
Hydration for Optimal Athletic
Performance
EQF Level 5
Professional Diploma
Body Water & Electrolytes

➢ Largest component in body

➢ Approx. 45-70% of TBM
➢ Water in body not just plain water
➢ Contains wide range of electrolytes

Example:
Man = 75kg/165lbs
Body water content = 33-53 litres
Body Water & Electrolytes
Body Water & Electrolytes
➢ Electrolytes are salts dissolved
into the body’s fluid
➢ Regulate fluid balance
➢ Acidity of blood (pH)
➢ Muscle function
 Body Water & Electrolytes

Na Sodium K Potassium

Mg Magnesium Ca Calcium

Cl-
Lorem ipsum dolor sit amet, consec tetuer adi pis Chloride HCO3- Bicarbonate
cing elit. Aenean comm
Body Water & Electrolytes
Benefits of Maintaining Fluid Balance

Attenuation of increased heart rate

Attenuation of increased core temperature

Improvement in stroke volume

Improvement in cardiac output

Improvement in skin blood flow

Attenuation of higher plasma sodium, osmolality, and adrenaline

Reduction in net muscle glycogen usage

Adapted from Advanced Sports

Nutrition-2nd Edition
Dan Benardot P85
 Terminology
➢ Euhydration: State of water balance
➢ Hyperhydration: positive water balance
➢ Hypohydration: negative water balance
➢ Dehydration: excessive loss of fluid
➢ Rehydration: fluid replacement
Hyponatremia

➢ Hyponatremia: dilution
of solutes in ECF
➢ Can be detrimental to
health
Hyponatremia

Can occur in: Symptoms:

✓ Drinking too much
prior to event ✓ Muscle weakness
✓ Poorly conditioned ✓ Muscle
individuals incoordination
✓ Consuming fluid in ✓ Disorientation
excess to losses ✓ Seizures & coma
✓ Use of diuretics (eventually)
✓ Lack of sodium in
fluid intake
How much water do you need?
Gender/age AI (L/day) from AI (L/day) from AI (L/day) AI =
adequate intake
foods beverages Total Water

Females (4-8) 0.5 1.2 1.7

Females (9-13) 0.5 1.6 2.1

Females (14-18) 0.5 1.8 2.3

Females (>19) 0.5 2.2 2.7

Males (4-8) 0.5 1.2 1.7
Males (9-13) 0.6 1.8 2.4 Adapted from
Practical
Males (14-18) 0.7 2.6 3.3 Applications in
Sports Nutrition 4th
ed H.H Fink & A.E.
Males (>19) 0.7 3.0 3.7 Mikesky
 Water
Content of
Fruit and
Veg
Sweat Loss in Exercise

➢ Physical activity creates heat

➢ Failure to regulate body
temp can be detrimental
➢ Evaporation of sweat cools
body
Sweat Loss in Exercise
Several factors affect extent of fluid loss:
➢ Temperature & humidity
➢ Clothing
➢ Size
➢ Level of fitness

Athletes can lose up to 3 litres an hour

during intense exercise
Fluid Balance
How much do you lose?

Nutrients 2014, 6(1), 37-49;

doi:10.3390/nu6010037
Fluid Balance
How Much Do You Lose?

Loss of 1kg =
Loss of 1 litre
of fluid
Hydration Needs of Athletes
➢ 1 ml for every calorie consumed
➢ 2500kcal = 2500ml

OR

➢ Total calories/240 = number of

cups of fluid required each day
➢ 2500/240 = 10.5 cups per day
 Dehydration
➢ Occurs when your body loses more
fluid than it takes in
➢ Body doesn’t have enough fluid to carry
out normal function
➢ Blood volume decreases, places extra
strain on heart, lungs and circulatory
system
➢ Dehydration as low as 2% can impair
performance
Dehydration
% Dehydration Kg lost (for 68kg Physical effect
person
1% 0.7 Increased body
temperature
2% 1.36 Impaired performance
5% 3.4 G.I. problems, heat
exhaustion
7% 4.7 Hallucinations
10% 6.8 Circulatory collapse
Dehydration
Dizziness

Stomach
Dark urine
upset

Symptoms
of
Dehydration Low/no
Headaches urine
output

Dry/sticky
Weakness
mouth
Hydration Urine Chart
Factors that affect availability of fluid
Gastric Empting Intestinal absorption

Temperature Exercise intensity

Hydration Osmolality
Calorie content Carbohydrate content
Exercise intensity Sodium content

Volume of fluid

Stress
Pre-exercise
➢ Ensure you are fully hydrated

➢ 5-7ml per kg of body weight (2-3 ml per lb) at

least 4 hours before session

➢ 55kg (121lb) athlete this would be 275ml –

385ml

➢ 80kg (176 lb) athlete it would be 400ml –

560ml

• Be careful not to over hydrate, as it

may result in hyponatremia
 During exercise

➢ Replace losses from sweating

➢ Provide source of energy

➢ Aim to replace 80% of losses whilst

exercising

• Addition of small amount of salt helps

replace losses during exercise sustains
‘drive to drink’
Post-exercise
➢ 1 hour or more of intense exercise will likely result
in dehydration

➢ Post exercise rehydration vital for regular

exercisers

➢ Always have a drink close to had when you

complete your work out

➢ Drink containing CHO and NA more

effective than plain water
Sports
drinks
Sports drinks

Related Text

Hypotonic Isotonic Hypertonic

Thirst quencher, Thirst quencher and Supplies energy, taken
absorbed quicker than provides energy, absorbed up slower than water -
water - Ideal for the same as water - Ideal Ideal for less strenuous
recreational sports for endurance sports long duration exertions
Sports drinks – make your own!
Hypotonic Isotonic Hypertonic

➢ 20-40g sucrose ➢ 40-80g sucrose ➢ 400ml of orange/apple

➢ 1 litre warm water ➢ 1 litre warm water juice
➢ ¼ teaspoon of salt ➢ ¼ teaspoon of salt ➢ 1 litre of water
➢ Splash of cordial for ➢ Splash of cordial for ➢ ¼ teaspoon salt
flavouring (optional) flavouring (optional)

➢ 250ml orange/apple ➢ 500ml orange/apple

juice juice
➢ 750ml water ➢ 500ml water
➢ ¼ teaspoon of salt ➢ ¼ teaspoon of salt
Beverages
Advantages Disadvantages
Water • No calories • No CHO
• Refreshing taste • Electrolyte content of bottles not known
• Readily available
Sports drinks • Provides CHO • May provide unwanted calories if over consumed
• Sweet taste • Damage to teeth
• Electrolyte content known
• Rapid rate of absorption
• Convenient
Fruit Juices • Provides CHO • High conc. Of CHO
• Sweet taste • May cause stomach upset
• May be high in potassium • May provide unwanted calories if over consumed
• May contain vitamins & minerals • Damage to teeth

Soft/energy drinks • Provides CHO • High conc. Of CHO

• Sweet taste • Carbonation may cause stomach upset
• Widely available • Low nutrient density
• Stimulating effect if caffeinated • Excess calories
• May provide unwanted stimulating effect
Professional Diploma in Sports Nutrition
Module 1

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