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The greater the frequency, intensity and duration of exercise, the more important fluid replacement strategies become and more likely that sports drinks will have a useful contribution to make in terms of effects on performance and recovery, by providing not only fluid but also energy. Sound nutritional strategies, may have their biggest contribution to make in allowing athletes to train consistently to meet the desired adaptions to training in terms of specificity and progression.

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If you become dehydrated, you wont be able to work at a high intensity compared to if you were hydrated as you will not have the sufficient fluid levels to work as hard without feeling faint.

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The frequency of liquids consumed may vary during the performance of sports due to many different factors such as the climate or intensity. if the participant works harder, they will need to drink more fluids to ensure that they do not become dehydrated. If the climate is warm, the participant will have to also drink more frequently so that they don't become dehydrated due to the sun and fluids lost through sweating.

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You should drink 17-20 ounces (400-500ml)2-3 hours before you start exercising.
Drink 8 ounces (250ml)of water 20-30 minutes prior to exercise before or during the warm up

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Drink 7-10 ounces (200-280ml) every 10-20 minutes during exercise.

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These drinks have similar concentration f glucose to water so is absorbed quickly and is useful before, during and after performance. These are the most commonly used sports drinks and have a 6-8% carbohydrate content and they replace fluids by sweating. Many footballers use them.

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Hypo tonic drinks contain little or nothing in the way of sodium, vitamins or minerals. They have a low concentration and are absorbed quicker than isotonic. These drinks are very good for athletes who need to have fluid replacement without excess carbs/calories. They also include less than 4g of sugar per 100ml and is intended as a thirst quencher. They give the athlete little energy in the form of sugars. Examples of these are water, powerade/lucozade zero but also unsweetened tea and coffee.

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Hyper-tonic sports drinks contain a higher concentration of salt and sugar than the human body and higher levels of carbohydrate than isotonic drinks. There used to supplement daily carbohydrate intake normally after exercise, in order to top up muscle energy stores. They have over 8% carbohydrates and are absorbed slowly as they provide a source of carbohydrate. They're not optimal for rehydration and may need to be consumed alongside other fluids. They're best used in long endurance events and in recovery stages after exercise. Examples of this would be Red-bull or powerade. They are used by a lot of gymnasts and jockeys.

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Water is one of the most important liquid to drink in terms of hydration and it makes up 70% of the body's fluids.

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Drink 8 ounces (250ml) of water no more than 30 minutes after exercise.

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Dehydration is the loss of body water but hypo-hydration is the loss of uncompensated body water so is not done by choice.

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Super-hydration is am approach to fluid intake to enhance fat loss through drinking ice cold water and is favored by some body builders and people on rapid fat loss diets

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Hyper hydration is also known as water intoxication or water poising and is where the normal balance of electrolytes in the body is unbalanced because of rapid intake of water.

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*controlled appetite
*clear skin
*increased alertness
*regular bowel movements

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*increased core body temperature
*decreased blood pressure
*decreased sweat rate
*rapid breathing
*fast heartbeat
*dizziness or lightheadedness
*irritability
*confusion

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Dehydration occurs when your body loses more fluids than is taken in. When the normal water content of your body is reduced, it effects the balance of minerals in your body which then effects the way in which it functions. water is a necessary for the body as it takes up 2/3 of the body and aids digestion, flushes out wastes/toxins, lubricates joints and eyes and keeps skin healthy.

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*nausea
*vomiting
*headache
*confusion
*loss of energy, drowsiness and fatigue
*restlessness and irritability
*muscle weakness, spasms and cramps
*seizures
*coma

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*feeling thirsty
*dry mouth
*tiredness
*dark coloured urine/smelly
*passing urine less than normal
*lack of concentration
*head aches
*dizziness