PE: Strategies to Improve Performance and Recovery
Hydration
Why is Hydration is important
Fluid balance: refers to the balance between the intake and output of fluids in the body.
Hydration Optimal Performance:
Staying hydrated enhances physical performance, preventing reduced endurance,
strength, coordination, and cognitive function during activities.
Hydration recovery
Hydration aids in post-exercise recovery by transporting nutrients, removing
waste, and facilitating tissue repair and regeneration.
Hydration Electrolyte Balance
Proper fluid balance maintains essential electrolytes for nerve and muscle function, vital for Physical Education exercises.
Dehydration and it’s impacts on Performance
Reduced Endurance:
Dehydration leads to lower blood volume, making heart work harder to supply muscles with oxygen. This reduces endurance in activities like running and cycling.
Decreased Strength and Power:
Dehydration weakens muscle contractions, resulting in lower strength and power during exercises requiring muscular force.
Strategies for pre-exercise hydration Pre-hydrate
Start hydrating well in advance of your exercise session. Aim to drink water consistently throughout the day leading up to your activity.
Strategies for pre-exercise hydration.Consume hydrating foods:
Incorporate foods with high water content, such as fruits (watermelon, oranges, berries) and vegetables (cucumbers, lettuce), into your pre-exercise meals and snacks.
Strategies for during exercise hydration Sip water regularly:
Take small sips of water throughout your exercise session, especially during breaks. Avoid large gulps, as they can lead to discomfort.
Strategies for during exercise hydration Use a sports drink for intense activities:
For activities lasting longer than an hour or involving intense exertion, consider a sports drink containing electrolytes to replenish sodium, potassium, and other minerals lost through sweat.
Strategies for post-exercise hydration Consume electrolytes:
If your exercise was particularly intense or lasted for an extended period, consider consuming electrolyte-rich foods or beverages to restore the balance of minerals.
Strategies for post-exercise hydration. Monitor urine colour:
Keep an eye on your urine colour post-exercise. If it's dark yellow, continue hydrating
until it returns to a pale yellow or clear colour.