P E A I H E A LT H Y E AT I N G PA C K

Hydration
LESSON 5

L e s s o n 1 - Ph ysi ca l A ct i v i t y, N u t r i t i o n & Hea l t h

P E A I H e a lt hy E a t ing Pa ck - L esson 5 : Hydration

 Our Bodies & Water

• 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.

L e s s o n 1 - Ph ysi ca l A ct i v i t y, N u t r i t i o n & Hea l t h

P E A I H e a lt hy E a t ing Pa ck - L esson 5 : Hydration

 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.

L e s s o n 1 - Ph ysi ca l A ct i v i t y, N u t r i t i o n & Hea l t h

P E A I H e a lt hy E a t ing Pa ck - L esson 5 : Hydration

 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. L e s s o n 1 - Ph ysi ca l A ct i v i t y, N u t r i t i o n & Hea l t h

P E A I H e a lt hy E a t ing Pa ck - L esson 5 : Hydration

 Water Balance

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

L e s s o n 1 - Ph ysi ca l A ct i v i t y, N u t r i t i o n & Hea l t h

P E A I H e a lt hy E a t ing Pa ck - L esson 5 : Hydration

 Where do we get our water?

Drinks & Liquid

Products Water Products Water
• About 1.5 litres
Tomato 95% Cheese 37%

Food Lettuce 95% Bread 35%

• About 1 litre Cabbage 92% Jam 28%

Metabolic processes Orange 87% Honey 20%

Apple 87% Butter 16%

• About 0.35 litres
Milk 87% Wheat Flour 12%

Potato 78% Rice 12%

Banana 75% Coffe Beans 5%

Chicken 70% Milk Powder 4%

Meat 65% Shortening 0%

L e s s o n 1 - Ph ysi ca l A ct i v i t y, N u t r i t i o n & Hea l t h

P E A I H e a lt hy E a t ing Pa ck - L esson 5 : Hydration

 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

L e s s o n 1 - Ph ysi ca l A ct i v i t y, N u t r i t i o n & Hea l t h

P E A I H e a lt hy E a t ing Pa ck - L esson 5 : Hydration

 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

Remember: you are already slightly dehydrated by the time you are thirsty. Drink water
regularly to stay well hydrated.

L e s s o n 1 - Ph ysi ca l A ct i v i t y, N u t r i t i o n & Hea l t h

P E A I H e a lt hy E a t ing Pa ck - L esson 5 : Hydration

 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). L e s s o n 1 - Ph ysi ca l A ct i v i t y, N u t r i t i o n & Hea l t h

P E A I H e a lt hy E a t ing Pa ck - L esson 5 : Hydration

 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

L e s s o n 1 - Ph ysi ca l A ct i v i t y, N u t r i t i o n & Hea l t h

P E A I H e a lt hy E a t ing Pa ck - L esson 5 : Hydration

 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.
L e s s o n 1 - Ph ysi ca l A ct i v i t y, N u t r i t i o n & Hea l t h

P E A I H e a lt hy E a t ing Pa ck - L esson 5 : Hydration

 Effects of dehydration during exercise

The effects of DEHYDRATION:

Fluid Loss as a percent of body weight

0% 2% 4% 6% 8%
Performance Levels

Optimum Discomfort Poor Concentration Disorientation Collapse

Performance Weakness Increased Heart Rate
L e s s o n 1 - Ph ysi ca l A ct i v i t y, N u t r i t i o n & Hea l t h

Being 2.5% dehydrated results in 45% drop in capacity for high intensity exercise.

P E A I H e a lt hy E a t ing Pa ck - L esson 5 : Hydration

 Pee Chart

• 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.

L e s s o n 1 - Ph ysi ca l A ct i v i t y, N u t r i t i o n & Hea l t h

P E A I H e a lt hy E a t ing Pa ck - L esson 5 : Hydration

 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
L e s s o n 1 - Ph ysi ca l A ct i v i t y, N u t r i t i o n & Hea l t h

P E A I H e a lt hy E a t ing Pa ck - L esson 5 : Hydration

 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
L e s s o n 1 - Ph ysi ca l A ct i v i t y, N u t r i t i o n & Hea l t h

P E A I H e a lt hy E a t ing Pa ck - L esson 5 : Hydration

 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. L e s s o n 1 - Ph ysi ca l A ct i v i t y, N u t r i t i o n & Hea l t h

P E A I H e a lt hy E a t ing Pa ck - L esson 5 : Hydration