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 during competition

It is just as important to maintain hydration levels during training or competition as it is before. There might also be a competition where it is necessary to maintain levels between competitions during an all day event. Whatever the competition, a person should aim to drink approximately 250ml of fluid every 15 minute - this is the same as a few gulps of fluid which equals approximately 1 litre of fluid every hour, taken as gulps throughout the hour.

Where activity is for over an hour in length the fluid should also ideally include added carbohydrate to maintain glycogen levels in the bloodstream for continued performance. For activity below an hour in length, this additional Carbohydrate is not normally needed because there is already enough supply of fuel in the body.

The rule above for consuming fluid is based on competing in a normal climate. Where a sports performer competes in very hot climates, they will need to increase their fluid intake.