Module 4 - Hydration and Sports Performance

Table of Contents

1. Hydration and sport: Signs and symptoms
   1. Hypohydration or Dehydration
   2. Hyperhydration or hyponatremia
   3. Superhydration
2. Hydration and Sport: Fluid intake for performance
   1. Fluid intake before competition
   2. Fluid intake during competition
   3. Fluid intake after competition
3. Hydration and Sport: Choose the right fluid
   1. Water
   2. Hypotonic sports drinks
   3. Hypertonic sports drinks
   4. Isotonic drinks
   5. Sports drinks dilution activity
4. Hydration and Sport: Best practice for performance

Fluid intake before competition

It is important to ensure that fluid is consumed through out the day to ensure that a person is fully hydrated. However, drinking large quantities of fluid before exercise will not guarantee effective hydration because only a small amount (typically about 200 ml) of fluid can be absorbed by the digestive system in one go.

For effective pre-competition hydration, a person should aim to drink 500mls of water during the 2 hours leading up to the training session or competition, ensuring that the fluid is sipped at regular intervals through out this time. This ensures adequate hydration.