Page 93 - DENG101_Communication Skills-I

Communication Skills-I

Notes “The more you exercise, the more fluid you’ll need to keep your body hydrated. An extra 1 or 2

cups of water should suffice for short bouts of exercise, but intense exercise lasting more than an

hour (for example, running a marathon) requires additional fl uid.

How much additional fluid is needed depends on how much you sweat during the exercise.
During long bouts of intense exercise, it’s best to use a sports drink that contains sodium, as this
will help replace sodium lost in sweat.

Hot or humid weather can make you sweat and requires additional intake of fluid. Thus keep on
replenishing your body with loads of fluids and liquids this summer,” advises Kadakia.

Effects of dehydration

1. Heat cramps: Involuntary muscle spasms occur during or after an intense exercise in hot
climate, especially in the muscle group being exercised.

2. Heat exhaustion: This leads to weakness, rapid pulse, low blood pressure, headache,
nausea, dizziness, and goose bumps.
3. Exertional heat stroke: This needs immediate medical treatment. Here body temperature
may be as high as 41.5 degrees centigrade. The individual stops sweating, skin is hot and
dry. This can be fatal and lead to organ damage.

4. Hyponatremia: This is a condition where there is phenomenal loss of sodium from the
body. The symptoms are nausea and vomiting, headache, lethargy, fatigue, appetite loss,
restlessness and irritability, muscle weakness, spasms or cramps, seizures and decreased
consciousness or coma.

Solution

Pre-exercise hydration: In addition to increasing the fluid intake on a daily basis, it is recommended
400 to 600 ml of cool water about 20 minutes before a strenuous exercise. Most of the soccer
players increase their daily fluid intake a week before the competition by 4.5 litres per day to

prevent dehydration during the game, especially when the competition is in summer. This can

be two cups (17 to 20ozs) fluid every 2-3 hours before exercise
1. Rehydration: Change in the body weight after the competition indicates the amount of
water lost during the exercise. Each pound of weight lost indicates 450 ml of fl uid lost.

The requirement of replenishing the amount of fluid lost thus can be calculated based on
the weight lost during the exercise. This should be done within 10 to 15 minutes after the

exercise session. For example, optimum fluid replenishment is done at the rate of 1000 ml
per hour.
2. Hydration during exercise: 7-10ozs every 10-20 minutes
3. Temperature of water should be 15 to 20 degree Centigrade
4. Drink cool, tasty and easy-to-drink fluids, a six per cent carbohydrate solution is ideal

before/during and after exercise for rehydration.
5. Sports drinks provide flavour and electrolytes as well as carbs for replenishing the energy

loss. Also, provide sodium to maintain blood volume.
First aid on the fi eld

1. Dehydration with loss of energy: Give a carb drink with electrolytes. Avoid carbonated
drinks.

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