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Hydration

The document discusses hydration and fueling needs before, during, and after exercise. It recommends drinking plenty of water before exercise. During exercise, it suggests consuming a glucose drink to maintain blood sugar and provide carbs to fuel activity. After exercise, an isotonic drink is recommended to rehydrate and replenish salts lost in sweat.

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63 views1 page

Hydration

The document discusses hydration and fueling needs before, during, and after exercise. It recommends drinking plenty of water before exercise. During exercise, it suggests consuming a glucose drink to maintain blood sugar and provide carbs to fuel activity. After exercise, an isotonic drink is recommended to rehydrate and replenish salts lost in sweat.

Uploaded by

fidaauddin
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Before During After

1) WHAT TO TAKE ? 1. What to take 1. What to take


 Drink plenty of water  Glucose drink  Isotonic drink
(plain water)  Contain sodium
 Keep our body hydrate 

2. How much ? 2. Why ? 2. Why


 Depend on the  During aerobic  Sodium recover salt
humidity. exercise, muscle lost in sweat.
 Drink extra water increase their uptake  Potasium is useful in
(hot weather) of glucose. hot or warm
(longer game period)  Decrease the blood weather (field
 Half litre before start sugar hockey)
the  Take glucose can  Magnesium help
exercise/tournament maintenance the reduce fatigue
 If your urine is blood glucose level.  Easily absorbed and
usually colorless or  Providing carbs to fuel quickly leaves the
light yellow, you are activity. stomach, to ensure
most likely well  Carbs from energy optimal efficiency
hydrated. drink quickly and comfortable
absorbed into the digestion.
bloodstream
3.When ? 3. When 3. When
 1-3 hours before  Sipping while  After an hour of
start the exercise. doing activity is activity.
 This give enough an effective  Because during
time for kidneys to ways of exercise body is
process the liquid refuelling the dehydration through
and giving sufficient energy for perspiration.
time to empty the hockey player (sweats)
bladder. who need a  Can recover salts lost
steady flow of in sweat.
energy without  Keep the body
chew. hydrated

Aerobic exercise

Hockey

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