hydration presentation

[Audio] Hey there I'm here to help you get clued up on some hydration stuff Being properly hydrated before and during a game is super important as it ensures - you have lots of blood to pump round your body, this supplies your muscles with oxygen and helps remove wastes they produce overall allowing them and the rest of your body to work efficiently and effectively - it also keeps your body temperature nice and stable - but overall it'll optimise your performance so that you're in the best shape for yourself and your teammates during play being dehydrated during exercise can lead to - relative perceived exertion being higher, so it'll feel like your body is working harder than what it actually is - it'll increase your heart rate and body temperature, making your body work harder - and it'll also reduce physical and mental performance; specifically impairing your concentration, decision making and physical skill level however be careful not to overhydrate as this can lead to a condition called hyponatraemia, where sodium levels in your blood get too low which serious health risk. Weight gain after exercise is an indication of excess hydration so watch out for this! Now, how do you know when and what to drink? You want to prevent loosing 1-2% of your body weight to dehydration so - Have a balanced healthy meal with plenty of fluids 24hrs before your game - Slowly drink around 500ml of fluid 2hrs before your exercise. This gives your body time to absorb the fluid and remove the excess as you want to be hydrated before you start! Studies have shown soccer players who start exercising hypo hydrated tend to not fully rehydrate throughout the game - During exercise, hydrate early, regularly and keep your bottle nearby - Even try cool your drink or flavour it to increase your desire to drink it - Because a soccer game lasts for 90min include some carbohydrates, sodium and/or electrolytes in your drink to help with retaining fluid and delay fatigue. Sports drinks are perfect for this - You want replace 125- 150% of lost fluids 4- 6 hours after exercise. Try consume fluids with some salty recovery food to rehydrate more effectively Keep in mind the hotter/more humid it is the more you'll sweat therefore you'll need to drink more than normal to avoid getting dehydrated So with all that in mind, what sort of thing should I be drinking? - Water is a good rehydration fluid, especially if that's what you're used to drinking - Sports drinks are also great for rehydration due to the added carbohydrate and Na+ (however if you haven't drunken these before, try integrating them into your.

[Audio] training before the tournament, don't start drinking them for the first time before a game) - Overall the ideal hydration fluid is one that tastes good, doesn't cause stomach upset, promotes rapid fluid absorption, keeps you hydrated and provides energy to working muscles whilst exercising - Avoid carbonated drinks as these can upset your stomach and decrease the volume of fluid you consume - Alcohol is a big no no and excess caffeine makes you urinate more so avoid these if possible With all that in mind, remember one size doesn't fit all, trial and error if the best way to find out what works for you personally So, Lets practically make sure your hydrated A great way to monitor hydration pre, during and post exercise is the urine analysis chart. Its cheap, easy to use and studies have shown its 77% accurate. However it can be influenced by diet and medications so keep this in mind Every time you go to the toilet, take a look and compare your urine colour to this urine chart to see how hydrated you are. Remember your body takes time to absorb and process fluids you've just drunken so this is a slightly delayed method of analysis. A more precise way to monitor your ability to stay hydrated during practice/tournament games involves calculating your sweat losses and dehydration: Sweat loss = Body mass loss (kg) + fluid intake (L) - Sweat losses show how much fluid your loosing via sweat throughout your training and is a great indicator of the volume of liquid you should be drinking to try and rehydrate. For example, a sweat loss of 1.15L equates to rehydrating with 1.4- 1.7L of fluid ( 125- 150% rehydration 4- 6hrs prior) Dehydration = body mass loss/initial x100 - This gives you an immediate indication of whether you're above the recommended guidelines of avoiding body mass loss to dehydration by 1- 2% and can help you evaluate if you drunken enough during the session to counteract the sweat losses But how do you use these equations? 1. Before each training, weigh yourself and record it in a dated diary. Also include the type of rehydration fluid you're consuming and how much you've drunken preexercise 2. Throughout the session, drink from drink bottles that allows you to monitor fluid intake and at the end, record how much fluid you drank in litres.

[Audio] 3. Weigh yourself at the end of the training/game (before you urinate) and write this in your diary 4. Now use the equations to determine your sweat loss and dehydration Over the course of the next two months, use these equations along with trial and error to find out what works for you to stay hydrated. Keeping track of everything you've been trying in a diary is a great way to see what is effective. You should - Monitor your sweat losses in relation to the environment/time of the day. For example the hotter more humid climates lead to increased sweat losses - Evaluate your dehydration status post training and see how this was influenced by the amount you drank/what you drank prior and during the session - How much you were able to hydrate before a training session. For example, 500ml before an early morning session isn't very achievable, so you might need to drink more during the session/the night before - You can also keep track of your body's psycho and physiological responses to different rehydration fluids. All this information will allow you during the tournament to come prepared with how much to drink, what you should drink, when you should drink and how your body responds to environments and exercise intensities. So why wait? Start to hydrate!.