CHAPTER 2: Nutrition and Hydration

Lesson 1: Dietary Guidelines for Filipinos

The Nutritional Guidelines for Filipinos (NGF) is a guide in educating the public to
have good nutrition by having proper and adequate food choices combined with a
healthy lifestyle. The NGF was first introduced in 1990 and has undergone revisions in
2000 and 2012 to address the evolving nutritional needs and health concerns of the
Filipino population. The 2012 NGF comprises ten key messages aimed at promoting
optimal health:

1. Eat a variety of foods everyday.

Eating a variety of foods will supply all of the nutrients that our body needs
because no single food can provide it.

2. Breast-feed infants exclusively from birth to 4-6 months and then, give
appropriate foods while continuing breast-feeding.
Breast milk is rich in nutrients like carbohydrates, protein, fat and vitamins and
minerals which can provide the nutritional requirement of an infant for up to six months.
It also has antibodies from the mother which protects the infant from infection. After six
months, breast milk should be complemented with appropriate foods but breastfeeding
should be continued up to 2 years of age.

3. Maintain children's normal growth through proper diet and monitor their
growth regularly.
An adequate diet for an active growing child is needed to promote good health
and normal growth.

4. Consume fish, lean meat, poultry or dried beans.

Fish, lean meat, poultry and dried beans are not only a good source of protein
but it is also rich in highly absorbable Iron, preformed Vitamin A and Zinc.

5. Eat more vegetables, fruits and root crops.

Intake of vegetables, fruits and root crops are rich in vitamins and minerals which
can help prevent micronutrient deficiencies. They are also rich in fiber which can aid in
proper digestion. Eat at least 5 servings of fruits and vegetables daily

6. Eat foods cooked in edible/cooking oil daily.

Fats and oils are essential for the absorption of fat-soluble vitamins namely:
Vitamin A, D, E and K. Vitamin A deficiency will result to night blindness and Vitamin D
is needed for the absorption and use of calcium and phosphate. Vitamin E protects red
blood cells and helps prevent destruction of Vitamin A and C. Vitamin K is required for
normal blood clotting and synthesis of proteins found in plasma, bone, and kidneys.
Fats and oils are also a good source of calories which gives energy to the body.
 7. Consume milk, milk products and other calcium-rich foods such as small fish
and dark green leafy vegetables everyday.
Having an adequate amount of calcium in the diet starting in childhood will
prevent having osteoporosis in later life.

8. Use iodized salt, but avoid excessive intake of salty foods.

Lack of iodine in the diet will cause goiter and iodine deficiency disorders.
Regular use of iodized salt in the table and in cooking will prevent having iodine
deficiency disorders. Use FIDEL Iodized Salt because it has the right amount of Iodine
needed by the body. Reduce intake of salty foods and condiments like bagoong and
patis.

9. Eat clean and safe food.

Food and water are essential to life but they may also be carriers of harmful
micro-organisms like bacteria, viruses and fungi. Purchase foods only from reliable
sources and proper cooking, handling and serving must be done. Store left-over foods
at the right temperature and reheat before serving.

10. For a healthy lifestyle and good nutrition, exercise regularly, do not smoke
and avoid drinking alcoholic beverages.
Non-communicable diseases or Lifestyle Diseases like Cancer, Diabetes
Mellitus, Cardiovascular Diseases and others; are caused by being physically inactive,
excessive smoking and heavy drinking. To prevent having these kinds of disease eat a
balanced diet, exercise regularly, do not smoke and avoid drinking alcoholic beverages.

Lesson 2: Hydration in Sports

Hydration is the process of getting water or fluids into the body so it can
physically function. Athletes must stay hydrated (maintain fluid levels) in order to train
and compete at top levels. Understanding how to hydrate will help you perform at your
best and prevent problems such as dehydration and poor recovery.

A drop of just 2% of total body mass through water signifies dehydration, and as
much of this water would have been sourced from the blood, it becomes viscous, thick,
and harder to pass around the body.

Signs of Dehydration
 be extremely thirsty.
 have a very dry mouth.
 be breathing fast.
 have a fast heart rate and a low
 blood pressure.
 have a fever.
 have little or no urine (wee)
 be irritable, drowsy, or confused.
How to Hydrate as an Athlete

Proper hydration is essential for athletes to maintain peak performance and

prevent dehydration-related issues. Here are key strategies to ensure adequate
hydration:

1. Pre-Exercise Hydration:
Start Well-Hydrated: Begin hydrating well before your training or competition. Aim
to drink 16-20 ounces of water or a sports drink 2-3 hours before exercise. Additionally,
consume another 8-10 ounces 10-20 minutes before starting to ensure optimal
hydration levels.

2. Hydration During Exercise:

Regular Fluid Intake: During exercise, drink fluids regularly to replace the fluids
lost through sweat. Aim to consume 7-10 ounces of fluid every 10-20 minutes during
your workout or competition. A sports drink containing electrolytes and carbohydrates
can help replenish the lost nutrients if the activity is intense or prolonged.

3. Post-Exercise Hydration:
Replenish Lost Fluids: After your workout or competition, replenishing fluids is
essential for recovery. Aim to drink 16-24 ounces of water or a sports drink for every
pound lost during exercise.

4. Monitor Hydration Status:

Check Urine Color: Use urine color as a convenient gauge of hydration status.
Clear or light yellow urine signals adequate hydration, while darker urine indicates
dehydration.

5. Incorporate Hydrating Foods:

Consume Water-Rich Foods: Hydration comes not only from beverages but also
from foods. Fruits like grapefruit, watermelon, strawberries, and cantaloupe are
excellent for maintaining fluid balance.

6. Use Electrolyte Solutions When Necessary:

Consider Electrolyte Supplements: For prolonged or intense exercise, especially
in hot conditions, electrolyte solutions can help maintain fluid balance and prevent
hyponatremia.

7. Develop a Personalized Hydration Plan:

Tailor to Individual Needs: Athletes should adopt a balanced approach to
hydration tailored to their individual needs, considering factors like exercise intensity,
duration, and environmental conditions.

By implementing these strategies, athletes can maintain optimal hydration levels,

supporting both performance and overall health.
Importance of Hydration

Drinking enough water each day is crucial for many reasons: to regulate body
temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and
keep organs functioning properly. Being well-hydrated also improves sleep quality,
cognition, and mood.

Experts recommend drinking roughly 11 cups of water per day for the average
woman and 16 for men. And not all of those cups have to come from plain water; for
example, some can come from water flavored with fruit or vegetables (lemons, berries,
or orange or cucumber slices), or from coffee or tea.

But it’s best to stay away from sugar-sweetened beverages when trying to stay
hydrated, says Walter Willett, professor of epidemiology and nutrition at Harvard T.H.
Chan School of Public Health. In a September 28, 2017 CNN article, Willett said that
Americans are “conditioned to expect high levels of sweetness in everything…. You
might say we are malhydrated, because we drink so much soda and fruit juice and other
sugar-sweetened beverages, and by that I mean we drink beverages that harm our
health. Even energy drinks and vitamin waters, most are loaded with sugar and not
worth the use.”
 CHAPTER 3: Introduction to Sports

Lesson 1: Definition

Sports offer a platform for physical activity, competition, and entertainment,

making them a diverse and essential aspect of human society. Playing sports improves
a person's sense of community, teamwork, and personal well-being. It includes a broad
variety of physical games or activities that call for skill, rivalry, and frequently teamwork.
They are popular in many cultures around the world and are typically pursued for fun,
fitness, and competitiveness.

"Desport," an Old French word for leisure or pleasure, is where the word
"sports" originates. The Middle English term "disport," which denoted amusement or
enjoyment, developed from this throughout time. From this linguistic development, the
word "sports" got its current meaning. Games and activities involving skill, strategy, and
competition fall under the umbrella term "sports." Usually regulated by a set of
regulations, they can be conducted individually or in teams.

The documented history of sports goes back at least 3,000 years. In the
beginning, sports often involved the preparation for war or training as a hunter, which
explains why so many early games involved the throwing of spears, stakes, and rocks,
and sparring one-on-one with opponents.

Purpose of Sports

Physical Fitness: Sports promote physical health by encouraging exercise,

cardiovascular fitness, strength, and flexibility.
Competition: Sports provide a platform for individuals or teams to compete against
each other, fostering a spirit of rivalry and camaraderie.
Entertainment: Spectator sports offer entertainment for millions of people worldwide,
creating a sense of excitement and engagement.

Lesson 2: Classification/Types of Sports

Sports can be classified in various ways, considering different criteria such

as the nature of the activity, the level of competition, the involvement of teams or
individuals, and the physical demands of the sport. Here are some common
classifications of sports:

1. Individual Sports: are played by one player on each competing side. Foster a
higher discipline, self- confidence, focus, and passion. Example: golf, swimming,
and track and field events.
 2. Dual Sports: are played by two competing teams. Example: badminton, table
tennis, lawn tennis

3. Team Sports: are played by three or more players. Require collaboration and
coordination among a group of players. Examples include football, soccer,
basketball, and hockey.

4. Combative Sports: involve physical combat between participants. Like boxing,

wrestling, and martial arts.

5. Extreme Sports: Involve high levels of risk and adrenaline. Including activities
like snowboarding, skateboarding, and rock climbing.

6. Esports: short for electronic sports, refers to competitive video gaming. It

involves organized, multiplayer video game competitions, particularly between
professional players, individually or as teams. Esports has gained significant
popularity and has become a thriving industry with a global fan base. Examples
are Mobile Legends, Minecraft, CounterStrike.

7. Adaptive Sports: Tailored for individuals with disabilities. Examples include

wheelchair basketball, para-athletics, and blind soccer.

Lesson 3: Benefits of Sports Participation

Sports have a variety of social functions in addition to being important for

physical health, competitiveness, entertainment, and culture. People from throughout
the world participate in and watch sports for a variety of reasons, adding to the
complexity and diversity of the human experience. The following are the benefits that
can be derived from sports participation:

1. Physical Health: Regular participation in sports promotes overall physical well-

being, helping to prevent various health issues.
2. Mental Health: Sports contribute to mental well-being by reducing stress,
enhancing mood, and improving cognitive function.
3. Social Skills: Team sports foster communication, cooperation, and teamwork,
enhancing social skills and building strong relationships.
4. Discipline and Goal Setting: Sports instill discipline, dedication, and the ability
to set and achieve goals.
5. Global Significance: Sports hold immense cultural and global significance, with
events like the Olympics and FIFA World Cup bringing nations together. Sporting
heroes and iconic moments in sports history have a lasting impact on society.