Hydration And Exercise

Question 1

Importance of hydration

Answer 1

Regulates body temperature
Maintains blood volume and circulation
Supports muscle function and nerve signaling
Aids in nutrient delivery and waste removal
Even 2% dehydration can impair performance

Question 2

Effects of dehydration on performance

Answer 2

Early fatigue, reduced endurance, impaired strength, overheating, cramps, risk of heart stroke, dizziness, possible collapse

Question 3

Signs of dehydration

Answer 3

Thirst, dark urine, fatigue, headache, dry mouth, muscle cramps, poor concentration

Question 4

Hydration before exercise

Answer 4

2-3 hours before: drink 400-600ml
10-20 mins before: 200-300ml
Aim to start exercise well-hydrated

Question 5

Hydration during exercise

Answer 5

General rule: 150-250 ml every 15-20 minutes
Use sports drinks if:
Exercising more than 60 minutes
In high heat
Heavy sweater

Question 6

Hydration after exercise

Answer 6

Replace lost fluid - for every 1kg lost during exercise, drink 1.5 L of fluid
Include electrolytes and sodium in recovery drinks to help retain fluid
Chocolate milk, electrolyte drinks, smoothies, or just water and salty food are all good post-exercise choices.

Question 7

Monitoring hydration status

Answer 7

Urine colour test
Body weight check, track pre and post exercise weight to examine sweat loss

Question 8

Hot/humid weather considerations

Answer 8

Increases sweat loss - hydrate more frequently

Question 9

Altitude considerations

Answer 9

Dehydration risk increases due to drier air

Question 10

Cold weather considerations

Answer 10

May reduce thirst, drink even if you are not feeling it

Question 11

Sports gear hydration considerations

Answer 11

Can increase sweating - monitor fluid needs