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   Warm Up, Cool Down And      Stretch
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   Cool-Down And Stretch
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  Strength
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  Principles For General     Conditioning
 Sports Psychology
 Sports Hydration And      Nutrition
   Hydration In Sport
   Nutrition For Exercise
 Drugs And Sports
 Environment And Sports
   Playing Surfaces
   Playing Equipment
   Weather Conditions
 Protective Equipments
 Common Sports Injuries
 Management Of Sports      Injuries
 
 
   
Hydration in Sport
 
Maintaining ideal hydration and nutrition levels requires the attention of both players and coaches before, during and after exercise. This includes training as well as competitive games and events.

Dehydration has a significantly detrimental effect on sports performance. It
  Decreases concentration levels, leading to increased clumsiness

Decreases endurance capacity

Decreases performance levels through increased fatigue and headaches

Decreases the ability to judge accurately

Delays recovery
 
 
Good hydration Strategies
  Replace sweat losses and promote recovery

Reduce the effect of fatigue and allow players to maintain a high level of concentration and      therefore performance
 
Encourage Players To
  Pre-hydrate! Drink fluids before starting a training session or competition and during the day

Drink small amounts where possible throughout the game

Increase fluid intake in hot and humid conditions

Replace every kilogram body weight lost with 1-1.5 litres of fluid

Drink fluid that is flavored and cool

Drink well formulated sports drinks during activity lasting longer than one hour
 
Players Should Avoid
  Caffeine drinks (e.g. Red Bull), smart drinks and alcohol after exercise as those increases fluid      losses.

Sharing drink bottles between players so that infections don’t spread between players
 
 
Good nutrition
  Increases energy levels, leading to more active participation

Helps in the development of strong bones, which reduces the possibility of fractures

Helps repair damaged muscle tissue

Allows the body to recover between physical activity sessions

Provides for growth
 
 
Poor Nutrition
  Decreases concentration through decreased energy levels

Causes poorly developed muscles and bones, and may lead to iron deficiency

Decreases a player’s resistance capacity
 
 
Encourage Players To
  Ensure that over half their food intake comes from carbohydrate (CHO) based foods (6-10g      CHO/kg body weight)

Increase their intake of CHO foods a few days (2-3 days) before a endurance event or      tournament

Ensure their diet contains 1.2-1.7g protein/kg body weight

Eat enough food to provide sufficient energy for training and games

Maintain a hydrated state
  ** Players should avoid foods high in fat and fibre before and during exercise or event. **
  Fad diets and programmes promoting a rapid weight loss tend to place the energy intake of active people and athletes at a risk and possibly increase the risk of fatigue, increasing the risk of injury. Players wishing to train hard and reduce body fat or weight should seek advice from a sports dietician or a sports medicine doctor.
 
 
 
 
 
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