Hydration Station Winning with Nutrition 4-H Sports Nutrition Program

Objectives Determine if you are adequately hydrated Explain why water is important to the body and its functions Describe when it is preferable to drink water rather than a sports drink

Hydration Vital before, during and after physical activity Proper hydration leads to: – Nutrients transported easily – Maintain a healthy body temperature – Protection of the body’s organs and tissues

Dehydration Occurs when you don’t drink enough fluids Body will not work to its fullest potential How are fluids lost?

Factors Affecting Fluid Loss High altitudes High temperatures Some sweat more than others Longer periods of exercise Endurance level

Schedule Your Water Breaks! WhenHow Much to Drink Weigh yourself before physical activity 2 hours before physical activity2 cups of water 15 minutes before physical activity1 – 2 cups of fluid Every 15 minutes during activity½ to 1 cup of fluid Weigh yourself again after physical activity3 cups of fluid for each pound of body weight lost

Signs of Dehydration Thirst, dry mouth, flushed skin Fatigue Headache Dizziness, weakness High body temperature Increased breathing rate, rapid pulse Skin that stays in a pinched position

Sports Drink vs. Water Which fluid is best during physical activity?

Sports Drink vs. Water Physical activity less than 60 minutes – Water Physical activity more than 60 minutes – Sports drink

Sports Drinks Provide – Carbohydrates (fuel) for muscles – Sodium and glucose helps absorb fluids Can have more calories Do NOT drink energy drinks!

The Right Balance… When comparing sports drinks, look for: – Right amount of carbohydrates 4-8% – Right type of carbohydrates More sucrose and glucose Less fructose (can upset stomach) – No carbonation or caffeine – Lightly sweetened, lightly flavored

Remember… Hydration is a key factor in a solid athletic performance! Drink fluids before, during and after physical activity.