FUTURO 111 COURSE

GUATEMALA
FIFA Instructors
Alan Browne
Kelesha Antoine
Erick Sameyoa
THE IMPORTANCE OF HYDRATION FOR
REFEREES

2
 INTRODUCTION

• Hydration is a very important area of the dietary needs of everyone. This is even more important for
anyone undertaking any exercise activities.

• Although water is the most essential nutrient, there is more to hydration than having a few bottles and
coolers at every training or matches.

• Our weight consists of about 70% water, so this is really the main component of our body. For our
health and a good balance of our organism, every moisture loss should be compensated.

• It is very important to get enough fluids before, during competition and training, but also it is important
to re-hydrate after exercise to replace the fluid losses from exercise and to aid recovery.

• As fitness coaches, educating our referees, especially the young, non experienced ones, are steps
you could take to keep them healthy and performing at optimal level

3
Hydration

Hydration is the replacement of body fluids lost

Presentation title 4
Importance of staying hydrated

• Under average circumstances, the body loses and needs to replace approximately 2 to 3
quarts of water daily.

• All bodily functions, including breathing, cause water loss, which means that water needs
to be replaced on a daily basis.

• When you are asleep, you lose as much or more water as when you are awake, and
you need as much water in cold weather as in warm weather.

5
FLUIDS
Nothing satisfies thirst better than WATER, but what about SPORTS DRINK?

Water:

• Main Transport mechanism: Carries nutrients and waste products away from the cells.

• Thermoregulation: The ability to keep the body temperature constant, even if surrounding
temperature is different.

• Major portion of our digestion and elimination systems

• Cushions and lubricates brain and joint tissues

Sports Drinks

Sports drinks are better than plain water when:

• The exercise is intense (e.g. when playing soccer, hockey, basketball or interval training)

• The activity lasts longer than 1 hour

• You sweat a lot and notice cakey white salt lines on your clothes

• The weather is hot and humid

• Your fluid needs to be quickly replaced (e.g. during soccer tournaments or two-a-day training
sessions)

7
 Sport Drink

Sports drinks provide:

• Fluids to cool down your body and replace what you lost

• Carbohydrates for quick energy

• Electrolytes (Sodium and potassium) which are minerals lost in sweat

Sports drinks like Gatorade, Powerade, can give you a needed energy boost during your activity.
They are designed to rapidly replace fluids and to increase the sugar (glucose) circulating in your
blood.

8
How much drink?

Fluid requirements vary remarkably between and between exercise situations.

Factors affecting fluid loss;

• Genetics - some people innately sweat more than others.

• Body size - larger people (athletes) tend to sweat more than smaller persons.

• Fitness - fitter people sweat earlier in exercise and in larger volumes.

• Environment - sweat losses are higher in hot, humid conditions.

9
 Fluid In-Take
HOW TO AVOID DEHYDRATION?

Before Exercise.
• Drink 200-500ml of fluid in the 15 to 20 minutes before exercise
• Best Choice: Water

During Exercise
• Drink 125-150 ml of fluid in the 15 to 20 minutes during exercise to replace sweat loss
• Best Choice: Less than 1 hour, Water
• More than 1 hour: Sports Drink

After Exercise
• Drink 500ml of fluid immediately after exercise
FUN TIME

Presentation title 11
Measuring your Body Weight
How can I tell how much I’m sweating?

Variables:
• Pre exercise weight
• Post-exercise weight
• Volume of fluid consumed during exercise 1l (kg)
• Exercise duration

Calculations

• Fluid deficit (l) = Pre Exercise Weight – Post Exercise Weight

• Total sweat loss (l) = Results Pre exercise weight - Post Exercise
Weight + Volume of fluid consumed during exercise 1l (kg)
12
Measuring your Body Weight

How can I tell how much I’m sweating?

• Pre exercise weight 70 kg Post-exercise weight 68.5 kg

Volume of fluid consumed during exercise 1l (kg)

Exercise duration 2 h

Calculations • Fluid deficit (l) = 70 kg - 68.5kg = 1.5 kg

• Total sweat loss (l) = 1.5 kg + 1 kg = 2.5 kg

• Sweat rate (l/h) = 2.5 kg / 2hr = 1.25 l/h

An 78kg male takes part in a 1.5 hour pre season football training
session

Drinks 500ml litre (0.5kg) of water during the session.

After he weighs himself, he now weighs 74kg.

What was his sweat rate?

Answer = 3 litres per hour!!! (78-74+0.5=4.5l / 1.5h = 3l)

This is roughly how much fluid you would lose through sweat on
a warm day during a match!!!
14
Calculating Sweat Rate

Female Referee 55kg female

45 min high intensity intermittent sprint training session

Intake 500ml litre (0.5kg) of sports drink during the session.

post exercise Weigh, 53kg.

What was her sweat rate?

Answer = 3.33 litres per hour!!! (55-53+0.5= 2.5l/0.75h = 3.33l)

Referees should practice the following

• Stay hydrated. Hydrate properly before, during and after exercise and matches.

• Get into the habit of drinking water regularly on a normal day and include sports drink if and when
necessary during physical activity. (Carry a water bottle with you)

• Aim to drink 2 litres each day. Aim to match sweat rate with fluid intake

• Get to know your sweat rate by weighing yourself before and after training sessions and competition

• Practice your competition fluid intake plan in training sessions

• Practice your competition fluid intake plan in training sessions

16
Thank you