Module 4: Hydration and sports performance

Sports Nutrition

1. Signs and symptoms of hydration
   1. Hypohydration or dehydration
   2. Hyperhydration or hyponatremia
   3. Superhydration
2. Fluid intake for performance
   1. Fluid intake before competition
   2. Fluid intake during competition
   3. Fluid intake after competition
3. Choose the right fluid
   1. Water
   2. Hypotonic sports drinks
   3. Hypertonic sports drinks
   4. Isotonic drinks
4. Sports drinks dilution activity
5. Hydration and performance
6. Hydration activity

Superhydration

Superhydration is an approach to fluid intake to enhance fat loss through drinking ice cold water, and is favoured by some body builders and people on rapid fat loss diets. There is currently no sound scientific evidence to prove that drinking ice cold water has any major effect on fat loss through increased kilocalorie use.

Symptoms of superhydration include:

• Controlled appetite
• Clear skin
• Increased alertness
• Regular bowel movements.

It has been suggested that exercising in a super-hydrated state encourages weight loss during an exercise programme, as it influences fat loss from your body exercising more due to being alert and strong, maintaining a balanced body temperature, absorbing minerals, vitamins, amino acids and glucose, and increasing digestion. It is believed that the large amount of water triggers fat loss, as it aids the kidney and liver function of metabolising stored fat into energy.