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

Hypotonic sports drinks

A Hypotonic drink usually has less than 4 grams of Carbohydrate per 100mls of fluid and so has a lower concentration than blood. This means that hypotonic drinks are very quickly absorbed into the blood.

Hypotonic drinks can be used for fast hydration without the added burst of energy associated with other drinks that have higher concentrations of added Carbohydrate. An example would be 100mls of orange squash diluted with 1000mls of water.