hydration - peai
TRANSCRIPT
Lesson 1 - Phys ica l Act iv i ty, Nutr i t ion & Heal th
PEAI Healthy Eat ing Pack - Lesson 5 : Hydrat ion
HydrationL E S S O N 5
P E A I H E A L T H Y E A T I N G P A C K
Lesson 1 - Phys ica l Act iv i ty, Nutr i t ion & Heal th
PEAI Healthy Eat ing Pack - Lesson 5 : Hydrat ion
• The human body is 55%-75% water.
• Babies are about 75% water.
• Older people are about 55% water.
• Teens are between 50-60% water.
• Females have less body water than males.
Our Bodies & Water
Lesson 1 - Phys ica l Act iv i ty, Nutr i t ion & Heal th
PEAI Healthy Eat ing Pack - Lesson 5 : Hydrat ion
Where does water go?
Your brain is 75-80% water. This is why getting dehydrated can:
• Give you headaches
• Make it harder to concentrate
• Make it harder to think clearly.
Lesson 1 - Phys ica l Act iv i ty, Nutr i t ion & Heal th
PEAI Healthy Eat ing Pack - Lesson 5 : Hydrat ion
Why do we need water?
• Temperature Control
• Transports nutrients
• Removes waste
• Moistens eyes
• Cushions joints
Part of:
• Blood
• Gastric juices
• Saliva
• Our bodies need controlled temperature.
• The enzymes in our bodies that digest food and control
functions in cells need a controlled temperature to work.
• Core body temp should be 36.5oC to 37.5oC.
Lesson 1 - Phys ica l Act iv i ty, Nutr i t ion & Heal th
PEAI Healthy Eat ing Pack - Lesson 5 : Hydrat ion
Water Output 2.5l
• Faeces 0.2l
• Breathing 0.35l
• Sweat 0.45l
• Urine 1.5l
Water Input 2.5l
• Metabolic Water 0.3l
• Water in foods 0.7l
• Water we drink 1.5l
• Urine 1.5l
Water Balance
Lesson 1 - Phys ica l Act iv i ty, Nutr i t ion & Heal th
PEAI Healthy Eat ing Pack - Lesson 5 : Hydrat ion
Where do we get our water?
Products Water Products Water
Tomato 95% Cheese 37%
Lettuce 95% Bread 35%
Cabbage 92% Jam 28%
Orange 87% Honey 20%
Apple 87% Butter 16%
Milk 87% Wheat Flour 12%
Potato 78% Rice 12%
Banana 75% Coffe Beans 5%
Chicken 70% Milk Powder 4%
Meat 65% Shortening 0%
Drinks & Liquid
• About 1.5 litres
Food
• About 1 litre
Metabolic processes
• About 0.35 litres
Lesson 1 - Phys ica l Act iv i ty, Nutr i t ion & Heal th
PEAI Healthy Eat ing Pack - Lesson 5 : Hydrat ion
How do we lose water?
• Breathing: 0.35 litres
• Urine: 1.5 litres
• Faeces: 0.2 litres
• Illness: vomiting, diarrhoea
• Sweating: 0.45 litres with moderate activity
• Extreme exercise: Up to 6 litres during a marathon
Lesson 1 - Phys ica l Act iv i ty, Nutr i t ion & Heal th
PEAI Healthy Eat ing Pack - Lesson 5 : Hydrat ion
Remember: you are already slightly dehydrated by the time you are thirsty. Drink water regularly to stay well hydrated.
What does dehydration look like?
Water Loss % Sympton
0-1 % Thirst
2-5 % Dry mouth, flushed skin, fatigue, headache, poor sports performance
6 % Increased body temperature, breathing rate and pulse
8 % Dizziness, weakness, laboured breathing
10 % DMuscle spasms, swollen tongue, delirium
11 % Poor blood circulation, failing kidney function
Lesson 1 - Phys ica l Act iv i ty, Nutr i t ion & Heal th
PEAI Healthy Eat ing Pack - Lesson 5 : Hydrat ion
How much water do we need?
• 1.5 to 2 litres of water per day
• More in hot weather
• More when we are active
Water Loss from sports:
• The more you sweat, the more water you lose
Tour de France:
• 6 litres per day
Marathon:
• Experienced: 3-6 litres per race
• Slow: 500mls per hour (can be 3 litres or more per race).
Lesson 1 - Phys ica l Act iv i ty, Nutr i t ion & Heal th
PEAI Healthy Eat ing Pack - Lesson 5 : Hydrat ion
Can we drink too much water?
• You can drink too muchwater but it is very difficult.
• Too much water washes electrolytes like sodium
out of your body.
• This can lead to severe illness and death.
• Too much water means drinking around 8 litres of
water per hour for around 2 days
• Drinking 2-4 litres of water per day is no harm
Lesson 1 - Phys ica l Act iv i ty, Nutr i t ion & Heal th
PEAI Healthy Eat ing Pack - Lesson 5 : Hydrat ion
Hydration During Exercise
• Drink water regularly tostay hydrated in between training & events.
• Drink 500mls water 30 minutes before exercise.
• Drink 100-150mls for every 15 minutes you are active.
• Weigh yourself before and after exercise.
• Replace 150% of the weight you have lost.
• If you have lost 1 kg then you need to drink 1.5 litres of water.
Lesson 1 - Phys ica l Act iv i ty, Nutr i t ion & Heal th
PEAI Healthy Eat ing Pack - Lesson 5 : Hydrat ion
Effects of dehydration during exercise
Being 2.5% dehydrated results in 45% drop in capacity for high intensity exercise.
Optimum Discomfort Poor Concentration Disorientation Collapse
Performance Weakness Increased Heart Rate
0% 2% 4% 6% 8%
Perf
orm
ance
Lev
els
The effects of DEHYDRATION: Fluid Loss as a percent of body weight
Lesson 1 - Phys ica l Act iv i ty, Nutr i t ion & Heal th
PEAI Healthy Eat ing Pack - Lesson 5 : Hydrat ion
• 1,2,3: Normal - Pee should be light coloured or clear.
• 4-5 means you are dehydrated & need to drink more water
• 6 or more suggests severe dehydration.
Pee Chart
Lesson 1 - Phys ica l Act iv i ty, Nutr i t ion & Heal th
PEAI Healthy Eat ing Pack - Lesson 5 : Hydrat ion
Water & Electrolytes
• The body uses potassium and sodium to help control
the amount of water that moves in and out of body
cells and in urine.
• Getting low in electrolytes makes it harder for yourbody
to function.
• After intense exercise you need to replace water but
also electrolytes.
• Sports drinks – bought and homemade – will help to
replace electrolytes after intense exercise.
• Remember sports drinks are for sports. They are not healthy as an everyday drink. Stick to water
Lesson 1 - Phys ica l Act iv i ty, Nutr i t ion & Heal th
PEAI Healthy Eat ing Pack - Lesson 5 : Hydrat ion
Making Your Own Sports Drinks
• 500mls pure fruit juice
• 500mls water
• Pinch of salt (1g)
• 200mls fruit squash or cordial
• 800mls water
• Pinch of salt (1g)
The fruit juice provides potassium and the salt provides sodium
Lesson 1 - Phys ica l Act iv i ty, Nutr i t ion & Heal th
PEAI Healthy Eat ing Pack - Lesson 5 : Hydrat ion
Hydration need to know
• 1.5-2 litres per dayMore with exercise.
• Choose water as your main drink.
• Milk and small amounts of fruit juice (150mls per day) also count.
• Sports drinks are for sports only.
Benefits:
• Better sports performance.
• Better concentration.
• More energy.