Topic 3- Hydration

Question 1

Why is hydration an important topic for dance teachers to understand?

Answer 1

In orer to be able to pass on the correct information to their students. A dance teacher’s ability to recognise the signs of dehydration is important to safeguard participants’ health and prevent illness.

Question 2

Why does the human body need water?

Answer 2

• The hman body is made up of about 60% water (30-50L)
• Blood contains water in order to transport oxygen and nutrients from the lungs and gastrointestinal tract
• And also to remove waste products through urine, sweat and breathing
• Digestion requires water to help the absorption of food or to eliminate digestive waste.
• Maintains the balance of dissolved salts inside and outside of cells which are vital for many of the chemical reactions.

Question 3

What is meant by the cushioning effect of water?

Answer 3

The cushioning effect of water is important for healthy functioning of joints and soft tissues in the body.

Question 4

What is the definition of hydration?

Answer 4

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

Question 5

How much water does the body need every day?

Answer 5

Generally in a temperature climate doing moderate amonts of acivity, the body needs about 6-8 glasses of fluid a day (about 2 litres) to maintain water balance.

Question 6

What factors affect the amount of water required by a person in order to be hydrated?

Answer 6

• age
• build
• illness/health
• amount of exercise

Question 7

Explain how sweating causes water to be retained and lost.

Answer 7

When we exercise, muscles contract. around 80-85% of energy prouced by muscle contraction is lost as heat. If the heat was not removed, the body would overheat. The body must be kept between 36-38 degrees celcius in resting conditions (38-40 during exercise) and sweating is the mechanism used to regulate it. Sweating occurs via sweat glands of the skin and evaporation of water from the skin exerts a cooling effect. It is a very effective way of dissipating body heat.

Question 8

How does temperature affect the rate of sweating?

Answer 8

A warm environment will increase the rate at which sweating occurs and so more fluid is lost from the body compared to a cooler environmental temperature.

Question 9

How does humidity affect the rate of sweating?

Answer 9

If the humidity of the air is high, it is more difficult for the sweat to evaporate and cool the body down. The sweat tends to drip off the body instead and the body compensates by sweating more.

Question 10

How does exercise intensity affect the rate of sweating?

Answer 10

The harder the mscles have to work, the quicker the body will heat up and so the rate of sweating increases. It is important to be aware that intensive exercise in a cool environment can also lead to the body overheating.

Question 11

How does duration of exercise and duration of heat exposure of the body affect the rate of sweating?

Answer 11

The longer the exercise, the greater the amount of heat generated, which will then need to be regulated by the body through sweating.

Question 12

How does clothing affect the rate of sweating?

Answer 12

Clothing can have a restrictive effect on evaporation, particularly materials that do not allow the skin to ‘breathe’ such as plastic or non-porous clothing.

Question 13

How does hydration status affect the rate of sweating?

Answer 13

Dehydration affects the rate at which the body will allow fluid to be lost. Being dehydrated will eventually reduce sweat production as the body tries to conserve water.

Question 14

Explain how urine causes water to be retained and lost.

Answer 14

The kidneys have an important function in relation to mintaining the body’s fluid balance. Water that is not required by the body is removed by the kidneys and is passed as urine. If the body needs to reduce water loss, a hormone, called anti-diuretic hormone, is released from the brain and acts on the kidneys to retain water. This has the effect of changing the colour of urine to a dark yellow.

Question 15

Explain how respiration causes water to be retained and lost.

Answer 15

During respiration, water is lost through breathing as a normal part of the process when the person breathes out.

Question 16

What is the definition of dehydration?

Answer 16

Dehydration can be casued by restriction of water intake or by excessive water loss from the body.

Question 17

In general, when does a person become thirsty? Is this dehydration?

Answer 17

A person becomes thirsty when they have lost abot 2% of their body mass. Even this small amount of water loss can impair exercise performance. Losing 5-6% of body weight in fluids will result in severe symptoms of dehydration.

Question 18

Who has more difficulty with thirst and sweat mechanisms?

Answer 18

Children have poorly developed thirst mechanisms and can often become tired and irritable at the end of a hot class due to dehydration. Older people tend to be less sensitive to thirst sensations and may be more likely to become dehydrated compared to yonger adults. In addition, everyone has different sweat mechanisms, some that are more or less effective. This affects how much water is lost and how quickly, and therefore how much water needs to be taken on board to reduce dehydration.

Question 19

Why is it important to stay hydrated in dance class?

Answer 19

Dancing in a less than fully hydrated state or in a state of early dehydration will mean a poorer performance caused by fatigue from further sweat loss and an increased chance of injury. It is thought that dehydration is one of the factors responsible for muscle cramps.

Question 20

In the early stages, how can dehydration be recognised?

Answer 20

• Fatigue
• Headache
• Dry mouth
• Light-headedness
• Heat intolerance
• Feeling irritable

Question 21

How can urine be used as a measure of dehydration?

Answer 21

If the urine is straw-coloured and you are passing water frequently, the body is well hydrated. If, however, small volumes of urine are passed which are dark in colour, this is a warning sign of dehydration

Question 22

Explain what the result of chronic dehydration (mild dehydration over a long period of time) can lead to.

Answer 22

This can result in kidney stones. This occurs when the fluid intake is not adequate for the body’s needs and the kidneys have to work harder to conserve water. The resulting urine is dark in colour. Mineral deposits such as calcuim and urate precipitate out in the kidneys forming kidney stones of varying sizes. These are mostly passed in the urine and can be very painful when this occurs.

Question 23

What are the signs of severe dehydration?

Answer 23

• Difficulty swallowing
• Poor coordination of the limbs
• Clumsiness
• Shrivelled skin
• Sunken eyes and dim vision
• Muscle spasms
• Dellirium
• Numb skin
• Painful urination

Question 24

Which type of fluids are best for rehydration?

Answer 24

The best way is to drink water or isotonic fluids.

It is best not to drink anything containing caffine as it is a mild diuretic and therefore causes frequent urination.

Question 25

Why does salt also need to be replaced in addition to water?

Answer 25

Sodium chloride (salt) is also lost through sweat. Therefore, salt needs to be replaced so that the levels in the body can be returned to normal.

Question 26

How can dance teachers help to prevent dehydration in dancers?

Answer 26

Students should be encouraged to be hydrated before class begins. They should also be encouraged to take drinks in to class and should be permitted to take sips of water throughout class, especially in hot conditions.

Question 27

It is vital that whatever the fluid taken, it has the effect of re-hydrating the dancer as quickly as possible. What are the two factors that affect this process?

Answer 27

1. How quickly the fluid leaves the stomach
2. How fast it is absorbed through the intestinal wall

Question 28

What is meant by the term isotonic drink? Why are they beneficial?

Answer 28

Drinks that contain some sugar and salt will hydrate the body most effectively and provide some extra energy that will have been depleted from the body’s carbohydrate stores as a result of the exercise. These drinks are isotonic drinks which means having the same concentration of salt dissolved in the water as the body tissues.