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Hydration. HIGH SCHOOL COACHES CHRISTOPHER LEE HOPKIN. Why Hydration is Important. Our Body is 2/3 Water Water is Necessary for Cell Function Water is Critical for Temperature Regulation Water is Essential for Kidney Functioning Humans Can Survive 3 Days Without Water.
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Hydration HIGH SCHOOL COACHESCHRISTOPHER LEE HOPKIN
Why Hydration is Important • Our Body is 2/3 Water • Water is Necessary for Cell Function • Water is Critical for Temperature Regulation • Water is Essential for Kidney Functioning • Humans Can Survive 3 Days Without Water
Hydration During Exercise • When Exercising in Heavy Heat, Take 10 Minute Water/Drink Break Every 20 Minutes • Replacement By Thirst Alone is Inadequate Man I’m thirsty
Fluid Replacement • Most Need 8 – 10 Cups/Day Water • Athletes Should Weigh Before and After Practice
Fluid Replacement Continued • Each Pound Lost, Drink 2 Cups
Sports Drinks • Body Needs Carbs, Sodium, Potassium, and Water to Rehydrate • Sports Drinks Contain All These • Sports Drink Should Have 6 – 8% Solution of Carbs
Sports Drinks Continued • Some Drinks Contain Protein • Others Contain B Vitamins Protein B Vit
Importance of Electrolytes • They Maintain The Body’s Fluid Balance • They Are Vital For Nerve Signals
Medical Concerns • Heat Cramps • Heat Syncope • Heat Exhaustion • Heat Stroke
Heat Cramps • Painful Cramps in Abdominal Muscles and Extremities • Caused by Intense Exercise in Heat • Caused by Depletion of Water and Salt • Caused by Excessive Sweating
Heat Syncope • Fatigue, Weakness, and/or Fainting • From Excessive Loss of Salt and Water • Through Sweat • First Step on the Way to Heat Stroke
Heat Exhaustion (Salt Depletion) • Caused by excessive Loss of Salt Through Sweat • Symptoms include: • Exhaustion • Nausea • Vomiting • Muscle Cramps • Dizziness
Heat Exhaustion (Water Depletion) • Caused by Excessive Loss of Water Through Sweat • Symptoms include: • Excessive Weight Loss • Reduced Sweating • Elevated Skin and Core Temperatures • Excessive Thirst • Weakness, Headache
Heat Stroke (Thermoregulatory Failure) • This a Medical Emergency • Symptoms Include: • Nausea • Seizures • Disorientation • Possible Unconsciousness or Coma • High Body Temp • Hot Dry Skin (but may sweat profusely) Heat Stroke May Occur Suddenly
The Story of Korey Stringer • Minnesota Vikings Offensive Lineman 1995-2000 • Collapsed During Afternoon Practice at Training Camp, July 31, 2001 from Heat Stroke • Heat Index was 110 Degrees • Unconscious with Body Temperature of 108 Degrees • Died August 1, 2001 at 1:50 am of Organ Failure
Prevention • Be Aware if You Have a History Heat- Related Illness • Don’t Exercise in the Heat if You are Not Fit • Acclimatize First When Travelling to Hot and Humid Location
Prevention (Ephedra) • Do Not Use Ephedra or Ephedra Products • Ephedra Speeds Metabolism and Increases Body Heat • Ephedra Constricts Blood Vessels and Prevents Skin from Cooling Itself • Caffeine Produces Similar Effects
For Further Information • Visit This Site • http://www.topendsports.com/nutrition/hydration.htm EXPLORE!
In Conlusion . . . Remember to Stay Hydrated!