Hydration and Performance Flashcards

1️⃣ Familiarise yourself with the flashcards:

  • Look through all the flashcards to see what's on both sides.
  • Make sure you understand the information on each card. If something's unclear, click the link to the revision notes at the bottom of the page for more details.

2️⃣ Test yourself:

  • Look at the question or prompt on each card and try to remember the answer before flipping it over.
  • Check the answer and make a note of any cards you find challenging and need to go over more.

3️⃣ Consistently Review and Practice:

  • Use spaced repetition: spend more time on the cards you struggle with and go over them more often.
  • Regularly review all the flashcards to help you better understand and retain the information over time.

Note: We may include questions that have multiple correct answers. It's useful to remember specific examples to understand these concepts better.

PERSONALISED 1-TO-1 TUTORING

Need more help on this topic? Get 1-to-1 support

Get support with clear explanations, practice and feedback (Ages 5 to 16).

  • DBS-checked tutors
  • Flexible times
  • Parents can be updated

Want an ad-free experience? Subscribe to remove ads

What does hydration mean?

Having enough water in the body for it to work well.

What is dehydration?

When you lose more fluid than you take in.

Why is water important during exercise?

It keeps you cool, helps blood flow, and lets muscles work well.

What colour should your urine be if you are well hydrated?

Pale straw colour.

Name two signs that you are dehydrated.

Thirst and dark yellow urine.

How can dehydration affect sports performance?

It can cause tiredness, slower reactions, and muscle cramps.

How does hot or humid weather change your fluid needs?

You sweat more, so you must drink more and more often.

When should you drink before exercise?

About 300-500 mL 2 hours before, then 150-250 mL 10-15 minutes before.

How much should you drink during exercise?

Take small, regular sips, about 100-200 mL every 15-20 minutes, more in heat.

What should you drink after exercise to rehydrate?

Water and a salty snack, or an isotonic sports drink after long sessions.

What are electrolytes?

Salts like sodium and potassium lost in sweat that help fluid balance and muscles work.

How does dehydration affect body temperature and heart rate?

Your body heats up and your heart beats faster to try to cool you.