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Nutritional Seminar #4

Long-term dehydration can lead to a whole host of problems ranging from?

Low back pain Neck pain Angina Headaches Depression Diabetes

High blood pressure Pain High cholesterol Weight gain Asthma Allergies


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All of our cell soak in water. Water make up nearly 60% of total body weight.

So A 8st 5lbs women actually carries around 32kg of water; 14st man carries about 54kg of water

Amount Water

Our water content depends on body composition because different cells contain different amounts of water. So Bone contains 22% water Adipose Tissue (Fat Cell) about 25% water Muscle Cell contain 75% water Blood contains nearly 83% water

Water in our bodies can be divided into:

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Intracelleur Fluid (ICF) (Fluid inside of cells) Extracellular Fluid (EFC) (Fluid outside of cells)

Intracellular Fluid
Found Enclosed within cell membranes

Extracelleular Fluid
Outside of cell membranes 25% within vascular system, make up plasma portion of blood volume 75% know as interstitial fluid, which surrounds cells and connective tissues

Makes Up
Higher In Lower In

About 2/3 of the body water

Potassium and Magnesium Sodium and Chloride

About 1/3 of body water

Sodium and Chloride Potassium and Magnesium

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Water as a solvent and transporter Waters role in growth Water as a catalyst Water as a lubricant Water as a temperature regulator Water as a mineral source

Fluid Balance is similar to energy balance, that the relationship between fluid in (through food and drink) and fluid out (through excretion) determines net balance. Avoid fluid imbalance is important to overall health. What ways do we excrete water? What ways do we take in water?

120 100 80 60 40 20 0 Fruits/Veg

Large Percentage of our fluid intake come from the beverages we drink. Many factors can affect how much we drink, including climate, physical demands, how much weve sweated, overall body size etc.. Is thirst a good or poor indication of hydration status? Yes / No

Thirst is a poor indicator of hydration status. Why? Because thirst usually isnt perceived until 1-2% of bodyweight is lost. At that point if you are exercising, performance decreases will already have occurred. Even if youre not exercising mental focus and clarity may drop off.


Increased strain on the heart

Reduced aerobic endurance

Reduced muscular endurance

Reduced muscle, strength, reduce motor skills, heat cramps

Heat exhaustion, cramping, fatigue, reduced mental capacity

Physical exhaustion, heart stroke, coma


**A loss of 2-3% bodyweight (just 1kg for a 7st 8lbs person) is claimed to reduce performance by 10-20%


Every Kg of bodyweight, youd ingest 30-40ml of water. So. Example If you weight 7.8St (110lbs), youd require 1.5 2L of water per day and if youre 15.7St (220lbs) youd require 3-4L water per day.



Before And During Exercise.


What is important. Replacing water after you have begun sweating heavily or after completing a workout?


Pre-hydration is key! Important to begin the hydration process before the water is lost!
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500ml of fluid 30minutes before exercise. 250ml every 15minutes during exercise.*


How important is water after exercise?


If we dont sufficiently replace fluid, the sodium and the carbohydrates that you have incurred through exercise it will prevent the you from:
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Return to a hydrated state Stimulate excessive urine production Delay recovery.


After workouts an additional - 1tsp of sodium can be added to ensure adequate electrolytes replacement. Individuals who need rapid and complete recovery from excessive dehydration can drink up to about 1.5 L of fluid per hour until body water and weight in replenished. This is maximal rate of fluid absorption, assuming that their sodium and carbohydrates intake is also adequate.

Adding Protein....

In additional adding protein to drinks consumed during and after workouts can help enhance:
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Muscle protein synthesis Improve recovery Reduce muscle sorness Decrease protein breakdown Enhance glycogen resynthesis Ehance immune function Increase the use of body fat during subsequent training

As a base line we recommend 0.6g x body weight in kgs = grams of protein post workout.


Are they good for you?

LucozadeSport Fuel Drink Ingredients: Water, Carbohydrate Blend (Glucose Syrup, Maltodextrin), Citric Acid, Acidity Regulator (Sodium Citrate), Preservatives (Potassium Sorbate, Sodium Benzoate), Stabiliser (Acacia Gum), Antioxidant (Ascorbic Acid), Sweeteners (Aspartame, Acesulfame K), Flavouring, Vitamins (Niacin, Pantothenic Acid, B6, B12), Colour (Beta-Carotene). Contains a source of Phenylalanine.



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For every 50lbs of body weight drink up to a litre of water. Pre-hydrate yourselves before exercise Rehydrate yourselves after exercise The solution to pollution is dilution These are very important Thank you for this evening!!!