Effects of Exercise on the Requirements for Fluid in Order to Generate Performance in a Power-Based Sport - Coursework Example

Critically Analyse the Effects of Exercise on the Requirements for Fluid In Order To Generate Optimum Performance in a Strength/Power-Based Sport By [Name of Student] [Name of Institution] 1903 Words [Date] Introduction There are different types of fluids in the bodies of living human beings, which play rather critical roles to ensure the body properly functions to keep one alive. Examples of these fluids and perhaps the most important ones are water and the blood plasma, whose contents include hormones, proteins, cells, and other dissolved substances. In addition to plasma and water are fluids such as mucus, lymphatic fluid, gastric juice, and saliva. Some of these fluids such as the lymphatic fluid and mucus are employed in the immune system while saliva and gastric juice are used in the digestive system. Other body fluids are sweat, tears, cerebrospinal fluid, the aqueous, vitreous humors of the eye, semen, and vaginal secretions. Although there are quite a number of fluids in the human body, this paper especially explores the fluids that are important for the body of a rugby player before, during and after a rugby game or training and while the body is completely at rest. Thus, the paper will discuss the general importance of body fluids, the physical requirements of the game, and the importance of fluids to rugby and rugby players. A healthy human body has been shown to be composed of 60% fluid, implying there is more water in the human body than all the other substances put together. That is, most of the fluids in the human body are obtained from water taken in via drinking and in the foods people eat (Hales, 2011). Additionally, body fluids are obtained from internal oxidation reactions as oxygen breathed in combines with hydrogen in the food consumed. The first importance of fluids in the body is that they contain dissolved materials such as mineral salts, which include but are not limited to potassium, chlorine, phosphorus, sodium, calcium and magnesium. These salts, most of which are either positively or negatively charged, play the role of ensuring regulatory processes proceed well in the body since they are electrolytes for biochemical reactions (Yeargin, 2012). As a matter of fact, these charged salts are useful in the movement of fluids into and out of body tissues and cells. Cellular fluids such as plasma also play quite a crucial role in carrying and transporting huge volumes of dissolved substances such as carbohydrates, proteins, mineral salts, gases, enzymes, fats and hormones whose constant exchange is ensured by the blood plasma. The plasma also exchanges wastes such as carbon dioxide and nitrogenous wastes. While the interstitial fluid contains and transports glucose, minerals and urea among other substances, into and out of cells, the lymphatic fluid circulating in the lymph vessels is responsible for the transport and mixing of the extracellular fluids (ACSM, 2007). Water, considered the source of life, has the other function of cooling the body, making water balance a rather crucial requirement for life and health. In other words, water is directly linked to the regulation of body temperature. From these functions of body fluids, it is quite apparent that these fluids are the real keepers of life as they supply and transport the materials needed for life while eliminating the wastes that could be harmful to the body. During vigorous exercises and sporting activities such as rugby, a lot of water and other body fluids are lost in the form of sweat and other heightened physiological and biochemical processes, implying that the physical requirements of the body during these exercises dehydrate the body (ACSM, 2007). The Physical Requirements of Rugby The physical requirements of rugby are rather obvious even to laymen who might be watching or playing the game for the first time. In addition to possessing the right skills, rugby plays must be physically endowed and resilient to play the game, let alone to excel in it (Hale & Collins, 2002). For these reasons, rugby players must be powerful to compete with others for the ball at the breakdown and survive the tough tackles from opponents. Second, ruby players have to be strong to undertake activities such as mauling for the ball and generating scrummage drives. The third physical requirement of rugby is quickness, which is needed for both attack and defence duties. Fourth, rugby requires agility to help in dodging opponents and to penetrate their defence. In general, rugby players need to be physically fit to play the 80-minute game (Hale & Collins, 2002). However, to properly combine these physical fitness traits and exploit an individual’s natural abilities to play rugby, fitness preparations have to start early in life followed by a gradual emphasis on the development of specific fitness for rugby especially for aspiring rugby players. Nevertheless, some challenges have to be expected including that of developing all the necessary physical fitness attributes for rugby. The Fluid Requirements for Rugby The physical requirements of rugby reflect the numerous physiological and biochemical processes that coordinate to ensure the body operates optimally to enable a rugby player to perform. From these requirements, it is evident that hydration is quite important for rugby, especially given that it is a continuous game, which is accompanied by heightened sweat loss and therefore needs greater fluid intake before, during and after games. It should however be noted that there are specific fluid requirements or conditions for rugby. First, the fluids taken in should be cold, palatable and should be determined by the kind and period of physical activities (Zelman, 2005). The second requirement is that such fluids should contain 8% carbohydrate as those containing more than 10% carbohydrate slow down stomach emptying and could result in abdominal cramping , thus impairing performance. To enhance water absorption, drinks that contain glucose, fructose and glucose polymers are highly recommended. Nonetheless, drinks containing fructose alone have been shown to cause stomach upset and ingredient labels should be checked to confirm this condition. It is not enough to just look at the contents of rugby drinks and fluid intakes; it also pays to understand the pre- and post-exercise guidelines for fluid consumption by rugby players. For instance, it is advisable to drink about 16 to 24 ounces of fluid two hours before a rugby exercise. On warm and humid days, players are advised to consume an extra 8-16 oz about 30 to 60 minutes before activity. Provided meals are regular, it is fine to consume water less than an hour to a rugby activity. For multiple sessions, long or strenuous physical activities and endurance exercises, sport drinks with 4 to 8 percent carbohydrate content are highly recommended. That is, 3 to 6 ounces of water or sports drink every fifteen minuets or approximately 32 ounces per hour is recommended for mild exercises. However, for long exercise sessions, sports drinks low in electrolytes is recommended. Emphasis has also been laid on post-exercise drinking for rugby players. For instance, at least 16 to 20 ounces of fluid is recommended immediately after activity for every pound of weight lost to ensure proper rehydration. Also recommended post-activity is a liquid shake of high carbohydrate and minimal protein/fat content, which can effectively refuel energy stores and maximise recovery after strenuous training sessions (Zelman, 2005). An additional post-workout-meal drink of 16 ounces is also recommended. To confirm a stable and proper fluid balances, rugby players should do weight checks as regularly as every morning. The Reasons Hydration Is Important in Rugby There are several reasons for which fluids are recommended for rugby players. Although quite a number of people drink fluids before and after rugby games, quite a few appreciate the need to drink fluids during a game of rugby. This scenario prevails despite the fact that drinking something during a game of rugby is the most important among the three cases. This importance is derived from the benefits of staying properly hydrated during a rugby match (Wood, 2012). Unfortunately, most players do not even realise that they need to drink all that much during a game of rugby. In fact, dehydration is one of the ways by which a rugby player may quickly become ineffective in the pitch. The reasons to stay hydrated before, during and after a rugby match include the fact that water and other fluids are essential for the normal and optimal functioning of the body. In this sense water ensures a rugby player’s body is well nourished, a rather vital requisite in rugby. Excessive sweating during a game of rugby also implies a lot of water loss. Therefore, drinking ensures the body remains hydrated and allows for continued sweating, which has a cooling effect on the body (Fitsense.com, 2012). The other uses of water in the body for which hydration is vital include ensuring proper metabolism, cushioning and lubricating joints, hydrating the skin, keeping cells ridged, removal of toxins such as urea and cooling down the body (Boschmann et al., 2003). Conclusion Several strategies have been used by rugby players and coaches to ensure that players remain efficiently hydrated not only for optimal performance in the pitch but also for their general well being and health. However, these strategies to replace lost fluids in the body vary from one sport and sportsman to another. As expected and attested by many a rugby player, fuel and fluid loss during rugby training sessions and matches result in body weight loss and dehydration, especially during intense training session and matches. In fact, weight and fluid loss may hit levels that jeopardize field performance due to reduced power output, concentration, acceleration, reaction and lowered endurance capacity (Yeargin, 2012). One intervention to these fluid loss-related problems is the frequent consumption of lightly diluted carbohydrate drinks at regular intervals not only before but also during and after a game of rugby. Second, a more structured approach to pre-training and pre-game hydration is recommended so that effective post-training and post-game rehydration is achieved (ACSM, 2007). Third, a culture in which each player is weighed after every game and training session to ascertain pre-training and pre-game weight should be established. In case a player does not attain his/her pre-game/training weight, an energy drink equivalent to the fluid and fuel loss should be consumed. For example, if a player loses a kg, he/she should consume 1.5 litres of water and a medium to high-glycaemic index foods such as bananas and raisins (Biscombe & Drewett, 2009). One importance of consuming carbohydrates at this time is that they replace the lost fluid and re-fuel the muscles with the lost fuel. Similarly, 0.5 litres of a lightly diluted carbohydrate drink and 1.0 litres of water are recommended for every kilogram lost during training. Other strategies include the immediate consumption of high-glycaemic types of food post-exercise such as sports beverages, which provide both fuel and fluid replacement. However, the consumption of these fluids should be restricted to the immediate post-training period, not more than thirty minutes after a match or a training session (Luger & Pook, 2004). Also encouraged is the consumption of solid foods post-training and fruits, which have additional nutritional value. In general, these strategies could be used by all sportsmen/women who exercise at high intensities for 90 minutes or more as they supply 60 to 100 calories per 8 ounces, which helps in providing the calories necessary for the continuous performance in these sports (Luger & Pook, 2004). Finally, training sessions that last for more than 5 or 6 hours may require the replacement of lost sodium, potassium and other electrolytes. In fact, non-consumption of electrolytes under these strenuous conditions may result in over hydration risks. References ACSM. (2007) Exercise and Fluid Replacement. Medicine and Science in Sports and Exercise, 39; 377-390. Biscombe, T., and Drewett, P. (2009) Rugby: steps to success (steps to success activity series), second edition. Human Kinetics. Boschmann, M., Steiniger, J., Hille, H., Tank, J., Adams, F., Sharma, A. M., Klaus, S., Luft, F. C., and Jordan, J. (2003) Water-Induced Thermogenesis. Journal of Clinical Endocrinology and Metabolism, 88(12); 134. Fitsense.com (2012) “The Importance of Water for Athletes.” Retrieved on October 30, 2012 from http://www.fitsense.co.uk/pages/the-importance-of-water-for-athletes.html Hale, B., and Collins, D. (2002) Rugby tough, first edition. Human Kinetics. Hales, D. (2011) An invitation to health: choosing to change, brief edition (with personal wellness guide), seventh edition. Brooks Cole. Luger, D., and Pook, P. (2004) Complete conditioning for rugby (complete conditioning for sports series), first edition. Human Kinetics. Wood, C. (2012) “Sports Nutrition: What Athletes Should Drink.” Retrieved on October 30, 2012 from http://www.topendsports.com/nutrition/hydration-fluids.htm Yeargin, S. (2012) “Drinking Fluids Before, During and After Sports Important For Children.” Retrieved on October 30, 2012 from http://www.momsteam.com/health-safety/hydration-safety/fluid-guidelines/drinking-fluids-before-during-and-after-sports-important-for-children Zelman, K. M. (2005) “Drink Up for Sports and Fitness: The best beverages to help you stay hydrated.” Retrieved on October 30, 2012 from http://www.webmd.com/fitness-exercise/features/drink-up-sports-fitness Read More