Learning Activity 2
Toya Monger
February 17, 2019
HLTH 645
1. Discussion of effect of dehydration on performance and health
The greatest single segment of the human body representing about 50– 60% of our total body
weight is water. About 5– 10% of the complete body water content is recharged each day. There
is a need to keep up the body water content inside tight breaking points, and the body is
substantially less ready to adapt to confinement of water consumption than with limitation of
food absorption. The body could sustain a few days of fasting from food on the condition that
fluids are consumed. Suspension of water consumption results in enfeeblement from just an
hour or two, or even to a couple of days, at most. A water deficiency of just a couple of percent
can hinder physical execution. Any more could possibly bring manifestations of tiredness,
cerebral pain, and general disquietude. In the event that the loss of water achieves 10– 15% of
total body weight, about 20– 30% of absolute body water, there is a possibility of death.1 It may
not be feasible to avoid loss of significant volumes of perspiration in either physically
challenging occupations or athletic activities, so there must be an accentuation on replenishing
fluids to secure wellbeing and to perpetuate performance stature. People who start any physical
activity deficient in fluids will not execute just as they would when completely hydrated. A
marred execution is noticed whether the activity protracted, albeit muscular strength gives off an
impression of being generally unaffected, and tasks with a vast aerobic segment are influenced to
a more noteworthy degree than those that depend basically on anaerobic metabolism.1
2. Hyponatremia
Water intoxication is extraordinary because healthy individuals ingest a stabilized diet producing
more urine to dispose excess water. Drinking liquids too rapidly without satisfactory sodium
intake, particularly amid strenuous exercise, dilutes sodium in the extracellular fluid (ECF).2 As
the electrolytes accumulation inside the cells transcends the accumulation in the ECF, water
streams as a natural by-product into the cells, which swells with excess fluid. Hyponatremia is a
medicinal term portraying low (Hypo) blood sodium levels, (Natrium)– Na is the chemical
symbol for Sodium, and (emia) for blood.2 There are various reasons for the condition, however
the one important to athletes is when dilution of sodium levels in the blood is driven by
intemperate drinking, and is exacerbated by the loss of sodium in perspiration amid delayed
exercise. A variation of the condition is known as Exercise Associated Hyponatremia (EAH).1
Erroneously treating these manifestations by devouring more liquids just exacerbates the
situation. Any individual who is perspiring vigorously amid physical activity enduring over one
hour is encouraged to intake a sports beverage with included NA+ rather than just plain drinking
water to restore both fluids and electrolytes.1
3. Strategies and guidelines for hydration
Observing hydration status previously, amid, and after exercise is basic for both execution and
security during physical movement. Keeping up a proper dimension of hydration, a euhydrated
state, has been proven to build execution (aerobic & anaerobic exercise; power & strength),
enables athletes to execute at lower heart rates and body temperatures, enhances intellectual
capacity, and has been known to improve immunological capacity.2 A suitable hydration strategy
encourages athletes to hydrate prior to exercise, limit fluid loss amid exercise, and replenish
fluids after exercise.3 Hydration level needs are individualistic to each person or athlete, so they
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should know about their own hydration requirements to augment performance execution and
assurance.
4. Optimal composition of beverages, especially during exercise
It is important to maintain hydration while exercising. Water is substantial for physical activity
lasting less than 60 minutes, and can replenish fluids lost during sweating. For physical activity
enduring longer than 60 minutes, sustenance absorption while exercising should commence
immediately after the workout has begun to keep up a blood supply of glucose, routine glycogen
consumption, and decrease signs of exhaustion.2 Sports beverages and gels are one approach to
take in carbohydrates preceding or during exercise. VitaminWater, Powerade, and Gatorade can
be great wellsprings of carbohydrates to expend amid exercise.2
5. Optimal composition of sports drinks on the market including a comparison of these for
hydration
Sports drinks nowadays come in many different brands and flavors making choices difficult.
The sports drinks industry is constantly growing, evolving, and providing different options for
athletes to choose from for optimal performance. It is up to the athlete to check the labels of the
beverages to verify levels of carbohydrates, sodium, potassium, and energy included. Athletes
should choose beverages that provide water and nutrients needed that also fit into their individual
plan. Water does not have calories and may have some electrolytes, but it provides no
carbohydrates.3 Sports drinks have carbohydrates, electrolytes, a sweet taste, and can help with
accelerated sugar and sodium absorption, but may bring on undesirable calories.3 Fruit juices
contain carbohydrates, potassium, and most of the time vitamins, minerals, and phytochemicals,
but carbohydrate levels may be too high, may onset gastrointestinal problems, and undesired
calories.3 Soft drinks and energy drinks provide carbohydrates, stimulation due to caffeine, but
carbohydrate levels may be too high, carbohydrate causing gastrointestinal distress, low nutrient
density, and unwanted calories.3
6. Comparison of common beverages on hydration such as water, fruit juices, soda, sports
drinks and energy drinks
Glucose, sucrose, and maltodextrin are the best types of carbohydrates to devour amid exercise
since the body retains them more rapidly than different structures. Fructose, the sugar found in
fruit juices and fruits, should not be consumed amid exercise since it might cause gastrointestinal
issues or stomach uneasiness in people. Numerous sports drinks and gels are comprised of
carbohydrates and electrolytes. Consuming carbohydrates after exercise renews muscle and liver
glycogen stores and animate muscle protein synthesis. Sports drinks likewise incorporate
sodium and potassium, two electrolytes that are basic in muscle contraction and keeping up fluid
balance. Fruit and vegetable juices are appropriate decisions for basic carbohydrates and fluid
intake after exercise. Carbonated drinks should be avoided even though they contain a good
amount of water, the air bubbles produced from carbonation can cause stomach bloating and
limits the amount of fluid needed to be consumed. Some people choose to consume alcoholic
beverages such as beer to quench their post-exercise thirst, but since it is a diuretic it promotes
dehydration.2 Caffeinated beverages as in coffee and energy drinks may present to the Dietary
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Reference Intake (DRI) of water, but are not optimal sources to replenish fluids after physical
activity.2
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References
1. Maughan R. Impact of mild dehydration on wellness and on exercise performance. Eur J Clin
Nutr. 2003;57(S2):S19-S23. doi:10.1038/sj.ejcn.1601897
2. Blake JS, Munoz KD, Volpe S. Nutrition: From Science to You. 4th ed.
Boston, MA. Pearson; 2019. ISBN: 9780134668260.
3. Dunford, M & Doyle, JA (2019). Nutrition for Sport and Exercise (4th ed.). Boston, MA:
Cengage. ISBN 978-1-337-55692-7.
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