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

Isotonic drinks

Isotonic drinks normally have between 4 and 8 grams of Carbohydrate per 100mls of fluid. They are an excellent choice for rehydration because the lower concentration of sugars does not stop absorption of fluid into the blood stream.

Because of this, the Carbohydrate in the fluid is also absorbed quickly and so an isotonic drink would be a great way of ensuring that fluid and glycogen levels before, during and after exercise are adequate.

Examples of effective isotonic drinks include Gatorade, Lucozade Sport, Powerade and High 5. Some isotonic drinks also include added electrolytes to help replace electrolytes lost during activity, and can help avoid Hyperhydration. An ideal sports drink would be one that is isotonic and has no more than 6 grams of Carbohydrate per 100mls, or a 6% solution.