HYDRATION AND PERFORMANCE

HYDRATION 2/3 of body weight = water Functions of water: Formation of cells and tissue Regulating body temperature Protecting nervous system Forming lubricant in joints/membranes Transporting nutrients around body Carrying enzymes and supporting digestive tract  Helps to carry oxygen and carbon dioxide around the body   WATER & PERFORMANCE Water losses of 1-2% affect performance 1% loss = increase of 4 heart beats/minute; = decreased mental alertness; = increased sweating; = slower recovery time 3% loss = 8% loss of speed; = 10% loss of muscle contractile force   HYDRATE PROTOCOL Consume 0.033 L per kg of body weight per day  for normal functioning Breathing Urination Defecation Movement Example: 132 lbs. \ 0.033 x bw (kg) = 0.033 x 60kg = 1.98 L = 2 L Consume about 250-500 ml / 1-2 hours before training /game Consume 250 ml 10-15 minutes before training/game Consume 250-500 ml during half-time of game or throughout training  Rehydrate by consuming 500 ml for every 1/2kg (1 lb) of weight loss within 30 minutes after the training/game   HYDRATION DO'S Ensure every player is hydrating before, during and after games Have water available around field so players can hydrate at every possible interval during game Cool fluids prior to training/game – slighter cooler than room temperature fluids will absorb the best Use diluted sports drinks (Gatorade, Powerade) to hydrate during training/games 50/50 ratio Avoid simulated fruit drinks and sports drinks before training/game Rebound sugar low Add pinch of salt to water/fluids outside of training to help increase water absorption   HYDRATION DON'T'S Do not use thirst as an indicator of hydration If thirsty, then the player is already dehydrated Do not forget your coaching staff Do not hydrate with carbonated drinks Do not hydrate with fluids containing caffeine