This document discusses the importance of hydration for health and performance. Hydration is essential for life as it maintains fluid balance inside and outside cells, cushions joints and tissues, transports nutrients in blood, removes waste, and aids absorption of food. Dehydration occurs when water loss exceeds intake and can cause fatigue, headaches, and impaired physical and mental performance. The document recommends drinking water, isotonic drinks, small amounts of juice, milk, and low-sugar squash to stay hydrated, while avoiding excessive alcohol, coffee, energy drinks, and sugary beverages.

1. The Healthy
Performer
Hydration

2. To provide someone or something
with water in order to maintain or
restore fluid balance

3. 
It is essential for life

To maintain balance of water and dissolved salts inside and
outside cells. This is vital for chemical reactions

Cushioning effect is vital for healthy functioning of joints and
soft tissues of the body

It is a vital ingredient in blood which transports oxygen and
nutrients from the lungs and gastrointestinal tract

To remove waste through urine, sweat and breathing

To aid absorption of food

5.  We
lose fluid from the body in three ways:
Urine
Respiration
Sweating

6. Sweating is a very effective way
of dissipating body heat rapidly
during exercise. Sweating is
essential during intensive and/or
prolonged exercise when heat
production is high.

7.  Dehydration
can be caused by restriction of
water intake or by excessive water loss from the
body
 If
the water that is being lost from the body is not
replaced then a person can become dehydrated.
This not only results in an adverse physical and
mental performance but also can increase the
risk of injuries and affect health.

8. 
Fatigue

Feeling irritable

Headache

Heat intolerance

Nausea

Dry cough

Decrease of appetite

Constipation

Dry mouth, little saliva

Flushed skin

Light headedness

Physical and mental
performance impaired

10. 
Difficulty in swallowing


Clumsiness

Delirium

Numb skin
Very dark urine


Poor co-ordination of the
limbs
Muscle spasm



Painful urination
Shrivelled skin
Shrunken eyes and dim
vision

11. Do drink
Don’t drink
Lots of water
 Isotonic drinks
 Small amounts of fruit
juice
 Milk (semi-or skimmed)
 Low sugar squash
 Herbal teas


Excessive alcohol
 Too much coffee or tea
 Too many red bulls
 Sugary drinks

12. 
Maintain a regular fluid intake throughout the day

Don’t try to drink your entire fluid intake for the day in one go – this puts strain
on your kidneys

Vary your drinks throughout the day – best chosen from the ‘do’ drink
category

Take drinks that provide some energy e.g. milk, fruit juice and fruit squash

Take some drink into the class and drink at every opportunity – even small
mouthfuls are effective

Eat foods that have a high water content e.g. fruit and vegetables

Make sure that you pass urine frequently and that it is straw coloured