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

Hypertonic sports drinks

Hypertonic drinks have a fluid concentration of 8 grams or more of Carbohydrate per 100mls, such as undiluted fruit juice and Cola. This type of drink has a high density of sugars and so it is not very easily absorbed into the blood stream. Normally, hypertonic drinks sit in the stomach for a long period of time before being absorbed. Because of this, hypertonic drinks should only be used to replace energy in situations where instant energy is not needed. Fruit juices can be converted to hypotonic drinks by diluting half and half with water.