P5
HYDRATION:
One of the most important nutrients is water. The longest you would survive without water is 3 days. On a day to day basis we lose water through evaporation from our skin. This is known as core temperature. The fluid in the body helps to maintain the core body temperature. A problem that may occur is when fluid is lost and not replaced. Your body temperature will rise due to this loss and stimulate further sweating to try and release heat from the skin. Your core body temperature should be – 37 degrees
DEHYDRATION:
This is a condition caused by the loss of fluids that are not replaced. If you lose as little as 2 percent of body mass, this can cause signs of dehydration and being to affect your ability to perform muscular work.
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When ingested with high volumes of water, glycerol has been proven to increase water retention. This reduces overall heat stress and hot conditions, lowering heart rate and body temperature.
HYDRATION IN SPORTS PERFORMANCE:
If you’re an athlete, you should be encouraged to begin exercise fully hydrated. Training is seen as an opportunity to practice fluid-replacement strategies that run smoothly in competitive situations.
For example, this is known as the pre-event, before a rugby match, the athlete should aim to drink approximately 300-500ml of fluid about 10-15 minutes before you start.
This is known as the inter-event, during the match the athlete is recommended to consume 150-200 ml of fluid every 15-20 minutes. If you wait until half time to replace fluid the chances are you have already started the dehydration process. This is accelerated during intense activities as the fluid takes longer to be absorbed.
After the event known as post-event. Once the match is complete it is vital to replace the fluid that has been lost. It is recommended that you should replace 1 and a half times the amount of fluid
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Hypertonic drinks contain over 8% of carbohydrate and are absorbed slowly. They are ideal for fluid replenishment and may have to be consumed with other fluids. They are best used in the recovery stage after exercise.
Isotonic drinks contain the same concentration of glucose to water as the blood (4-8% glucose). They also contain sodium so that they are absorbed into the bloodstream quicker. This drink is useful when exercise has been prolonged or even during warmer weather. Isotonic drinks can also be used before exercise.
Hypotonic drinks have a lower concentration of carbohydrates than the others. They contain less than 4% of carbohydrates and are easily absorbed. These drinks encourage fluid replacement through enhanced taste.
The higher the intensity and duration of the exercise, the more important fluid replacement strategies become and the more likely that sports drinks will have a useful contribution to sports performance and recovery, by also providing energy not just fluid. Athletes will be on nutritional plans which should include fluid replenishment, this will allow the athlete to train
Gatorade is one of many sports drinks that is out in the market. It was first made back in 1956 by a group of scientists in the University of Florida. The main reason Gatorade was made in the first place was to help the athletes of the university by replacing the body fluids that they lost during competitions especially in the hot weather of southern Florida. In a competition athletes lose water, carbohydrates and electrolytes through lots of sweating so Gatorade’s first priority was to replace them and re-energize the athletes. The first ever bottles of Gatorade that were created did not contain as much ingredients as todays Gatorades, and at first 10 players from the University’s Football team tested the drinks. It didn’t take long for the effects to show and the team quickly started to win their games. After the team’s results started to get better, Gatorade gained lots of attention from around the athletic community and after a few short years it was the official drink of the NFL, NBA, MLB, PGA, AVP, and the MLS. After all the l success, it was bought by Pepsi Company in 2001. This meant that it would no longer distribute its products to only the USA and Canada, but to the entire world and since then Gatorade products have been sent to almost 80 different countries. But the big question now, is that does it really help athletes? Was this the reason behind all the success of the Florida Gators through the 60’s?
Drinks that do not have a metabolic energy source can give off increased energy by adding other factors to it. For example, caffeine may give the perception of energy being increased if you add sugar to it. That sugar is absorbed by the blood and breaks down the bonds of glucose, going through cellular respiration process. This helps the releasing of energy to the body, helping drinks that contain no metabolic energy sources.
The sports drink group displayed the highest average specific gravity. Sports drinks have composed of a large amounts of solutes such as sugar and electrolytes which increase plasma osmolarity. In response, the posterior pituitary will release ADH which will add aquaporins to the distal tubule and collecting duct, thereby increasing water reabsorption. This will create a higher solute concentration in urine as well as a higher ...
To find the answer we performed an experiment. We decided to put the drinks to the test by exercising, and then seeing how well we shoot 10 free throws. But after we exercised we drank either Powerade or Gatorade. We would then collect data, analyze it, and ultimately find out which drink is more effective. When I finished working out on Day 1, I drank Gatorade. I made 8/10. On Day 2, I drank Powerade after exercising and shot 7/10. And since the results were very similar I decided I would exercise and shoot 10 more on Day 3. But instead of drinking a sports drink I just drank water. I made 7/10. This data was very interesting. It shows Gatorade improved performance more, but nothing really stood out. So unless you plan on running a marathon or other strenuous athletic tasks, it will not really matter if you drink Powerade or Gatorade. Our experiment even showed, no matter how many fancy sports drinks come out, water is always a very reliable option when it comes to regaining lost
Per the hypothesis, most of the results in the lab are in accordance with the expected results. It was expected that the subjects drinking caffeine, diet caffeine free soda, and 16 ml/Kg of water would have a higher rate of production than the control group drinking 7.5 ml/Kg of water due to less water being reabsorbed. Results showed an increase in rate of production, most notably in subjects drinking diet caffeine free soda but seemed to decrease towards the end. For the rest of the subjects, the data shows a gradual rise over time with every subject (besides caffeine free) having a higher rate of production than the control group. The subjects drinking caffeine free soda were the only ones to record a lower rate of production than the control group. This could be due to an increase in glucose reabsorption causing water to follow back into the blood stream. The lack of caffeine does not hinder ADH secretion, which will cause an increased permeability to water in the collecting
That’s when a spark lit and I started asking questions such as, “What benefits do sports drink have over water or juices?”, “What exactly electrolytes are and how many are in sports drinks?” As a curious 12 year old, I started researching on sports drinks. I discovered electrolytes include potassium, sodium, calcium, and other elements too. As a person perspires he/she loses water and electrolytes in the body. Loss of electrolytes can lead to heat exhaustion, nausea, and other conditions. I continued my research.
It is important for anyone doing physical activity to keep well hydrated, for performance to be at its best. Sports drinks are specially formulated to help people rehydrate during or after exercise. Drinks such as Gatorade and Powerade contain the main electrolytes and carbohydrates, which are used by the working muscles, to maintain optimal sports performance (Medindia.net, 2014). The acidity of sports drinks and the sugars, is raising health concerns, and creates unnecessary calories. (Nutritionwonderland.com, 2014) Sports drinks are proven to only be necessary when working intensely for over 90 minutes, so an athlete running a marathon may need a Powerade, but water is the best source of hydration for exercise of 90min or less. (Griffith-Greene, 2014)
Snell PG, Ward R, Kandaswami C, Stohs SJ. Comparative effects of selected non-caffeinated rehydration sports drinks on short-term performance following moderate dehydration. Journal of the International Society of Sports Nutrition 7:28-36, 2010.
Sweat excessively while exercising and you 'll lose water and electrolyte but if you drink energy drink after that just to have more energy you 'll only dehydrate yourself more.
Barnard, J. (1992) Caffeine in Sport: influence of endurance exercise on the urinary caffeine Concentration.
When more water leaves the body then comes in, dehydration is occurring ("Safe Drinking Water: Tap Water, Bottled Water, & Water Filters.”). Without the water you need you can’t regulate your body temperature and your body can’t lubricate you joints ("Athletes: The Importance of Good Hydration.”). Being a dehydrated athlete won’t let you preform at your highest level ("Athletes: The Importance of Good Hydration.”). Because being hydrated helps transport nutrients to give you energy and keep your body healthy ("Athletes: The Importance of Good Hydration.”). It may cause you to experience fatigue, muscle cramps, and dizziness ("Athletes: The Importance of Good
Before you drink another energy drink, please take into consideration what some of the ingredients are. “The large amounts of sugar in energy drinks can lead to unnecessary spikes in blood sugar, dental health problems, and added weight gain.” (Readers digest editors 1). “Compare it to a popular soda and you’ll find that often energy drinks contain even more sugar than a regular soda.” (Readers digest editors 1). Just one can of Monster contains over 50 grams of sugar. That’s almost a quarter cup of sugar! Very many health risks can result from ingesting that much caffeine and sugar in just a short amount of time. People who often drink energy drinks regularly see a decrease in the amount of sleep they get every night, which has an immediate and detrimental impact on focus and overall health for them. Energy drinks contain obscene amounts of caffeine, sugar and chemicals. A can of normal soda, like Coke or Dr. Pepper, ...
Hydration with water and other water-based liquids is critical for survival and functioning of the body’s organs. Water is 60% of the total human body composition. Water is involved in the function of temperature regulation, elimination of waste and secretion, digestion, and is 80% of blood composition. Deborah Boardly, assistant professor of health promotion and human performance at the University of Ohio in Toledo says, "I truly believe that dehydration (insufficient body fluids) may be the number one nutrition problem for athletes—and, possibly, people in general." Boardly goes on to say, "Today we have all these concerns about everything we should and shouldn’t eat—and yet here is this absolutely fundamental substance and it is grossly overlooked."(http://www.tdo.com/features/health/stories/0803/)
It was expected that the participants who drank water and exercised to have their blood sugars decrease after they had started exercising but elevate after a while due to glucagon being circulated. However, blood glucose levels will not increase a lot because water does not have sugar, therefore sugar levels will not have a big increase.
Although juices, milk and beverages increase fluid intake but plain water is the best source. Most beverages contain some sugar, natural or added, this will have an effect on our body weight. But plain water does not contain anything t...