Chapter 7: Water

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what is the recommended fluid consumption after exercise?

1.25-1.5 L

what is the sweat loss range?

100 mL to several L per day

How much of the body weight can be lost during exercise?

2-7%

what percent of body weight is water?

40-80%

what is one way the body can make water?

Aerobic metabolism

What do scientists theorize that exercise-related muscle cramping is due to?

Altered neuromusclular control

How should athletes hydrate before exercise?

Based on their individual preferences

what is the primary intake of water?

Beverages and foods

what does hypoantermia do to the cell? why?

Causes cell swelling because the low concentration of Na in ECF causes the water to go to the high concentration of Na in the ICF

What is the best (easiest) way for an athlete to determine their hydration status?

Evaluate thirst, urine color, and body weight first thing in the morning

T/F: small disruptions in plasma sodium concentrations can have serious physiological and medical consequences

F: large disruptions

T/F: excess sodium is excreted through sweat

F: urine

what fluid compartment contains the most amount of water?

Intracellular fluid

When does sodium and carbohydrates fluids become necessary?

More than 2 hours of continuous exercise (fluid losses of 1 L to 2 L)

what are they symptoms of hypokalemia?

Muscle weakness and cardiac arrhythmias

What kind of cells have the most amount of water (think ICF)?

Myocytes

what are the common cations in the body?

Na, K, Ca, Mg

Does the DRI for Na apply to athletes?

No

will losses of 1-2% of body weight impair performance in exerercise that is less than 90 minutes?

No

Is glycerol hydration proven to be beneficial or impairative?

No; it does not indicate improved performance or impair performance

what is the primary intercellular cation that is found in most foods?

Potatssium

T/F: all cell membranes are freely permeable to water and can move through cell membranes

T

What are some of the functions of water in the body?

Transports substances throughout the body, facilitates in thermoregulation, and is critical to physiological processes

Can electrolyte loss during exercise be substantial?

Yes

Do both subcompartments of ECF have identical electrolyte compositon?

Yes

Does the water content within cells and tissues vary?

Yes

can hyperhydration and glycerol be beneficial to performance?

Yes

What is hypohydration?

a state of being at an insufficient volume of water in the body

What are the effects of dehydration with exercise?

adverse impact on core temp. and exercise performance

T/F: rehydration most important during exercise

after

what are two factors associated with a lower percentage of body water?

being older and having large amounts of body fat

what athlete can be seen to have hyerkalemia?

body builders because of the intake of K supplements

what does the amount of total body water depend on?

body size, gender, age, and body composition

what body tissue contains the least amount of water?

bone and adipose tissue

what are other nutrients that may be ingested with electrolytes and water during exercise?

carbohydrates

what macronutrient can cause GI distress from sports drinks?

carbohydrates

what does hypotonic cause?

cell swelling (think of a snowman)

What is osmolarity influenced by?

concentration of solutes, particularly certain electrolytes

what do thirst and hunger mechanisms usually lead people to do?

consume water in excess that is then easily excreted

what is the primary goal for fluid consumption during exercise?

delaying dehydration

what is hydrostatic pressure?

difference in pressure that causes a shift in fluid concentration

what is glycerol in association to hydration?

easily absorbed nutrient that exerts an osmotic force to attract water

what does sweat contain?

electrolytes, minerals, urea, lactate, uric acid

what are factors affecting sweat rate?

environmental conditions, exercise intensity, and clothing

what is the optimal amount of water to support fluid balance?

euhydration

what are the current states of water in the body?

euhydration, hypohydration, hyperhydration

What is hyperhydration?

excess amount of water that is usually TEMPORARY

what is EAMC? what are some of its causes?

exercise-related muscle cramping; dehydration, electrolyte loss, lack of stretching

when is glycerol hyperhydration beneficial?

exercising in the heat

What does heat cramps seem to be due to?

exercising in the heat that causes sodium depletion and dehydration and muscle fatigue

what fluid compartment causes fluid movement in the body?

extracellular fluid

why do males have more water than females?

females have more body fat and smaller bodies

what is interstitial fluid?

fluid between cells

How does fluid loss rate compare to fluid absorption rate?

fluid loss rate is faster than absorption, that is why it is difficult to maintain balance during exercise

how can sodium be ingested?

foods, fluids, salt tablets, and supplements

What is hyperthermia?

high body temperature

What should the hydration strategy encompass?

hydration/ electrolyte status, goals, actions to do that, and reassessment

what are the two types of pressures that stimulate water movement?

hydrostatic and osmotic

what is the concentration of all solutes being greater outside than inside the cell?

hypertonic (water is being pulled out)

when it hypoantremia seen? how is it fixed?

in prolonged endurance because of Na losses during exercises causes the plasma levels to become too low; sodium replacement

What is a byproduct of K deficiency?

increase in BP and bone turnover

What is hyperhydration before exercise?

increasing fluid levels about normal prior to exercise to reduce hypodyration and delay performance decline

what are the two ways water is lost?

insensible and sensible

what are the two compartments within extracellular fluid?

interstitial fluid and plasma

why is hyperhydration dangerous?

is can cause cells to swell too much and the CNS is too sensitive to swelling

what are the types of tonicity?

isotonic, hypertonic, and hypotonic

what organ regulates Na levels?

kidneys

What is hypovolemia?

low blood volume that is caused by water loss through heavy sweating

what does a low potassium intake reflect?

low daily fruit and vegtable intake paired with a high intake of processed foods

Does the FDA regulate energy drinks?

no

Is water sodium manditory for pre exercise?

no

is hypokalemia common in healthy individuals?

no

is lymph the same as interstitial fluid?

no

what water compartment regulates the body temperature?

plasma

What is hypoatremia? can it be fata?

plasma sodium being too low that can create sodium disturbances; Yes

how does the body compensate for low water consumption?

reducing urine output (with a high solute concentration)

what is the process of gaining water?

rehydration

what is the neuromuscular problem associated with cramps?

relax and contract signals get jumbled resulting in a cramp

what is hypokalemia?

severe deficiency in potassium that is caused by prolonged gi destress or excretion through urine

What are the common anions?

sodium bicarbonate (HCO3), phosphate(PO4) and protien

What is a good strategy to dramatically increase sodium intake during prolonger exercise?

sports drinks or sodium/ salt supplements

what is euhydration

state of being adequately hydrated to meet physiological demands

how does the body use water for thermoregulation?

sweat is evaporated off the body, which helps to cool the outside

why are there losses of Na and Cl during heavy sweating?

sweat moves the tubules at a rate that is too fast for reabsorption

how can sodium be lost through the body?

sweat, urine, feces

what organ does systematic circulation not include?

systemic circulation

what is osmotic pressure?

tendency of water to move from an area of low solute concentration to an area of high concentration

what is dehydration?

the PROCESS of losing body water and moving from a state of euhydration to hypohydration

what is tonicity?

the ability of a solution to modify the volume of water in cells

how does exercise cause an increase in insensible ventilation?

the more we exhale, the more water is lost from the body

how does exercise change the fluid homestasis?

the role that fluids play in thermoregulation that creates acceleration of loss and increased dehydration

what does sweating do to the fluid balance?

there is a fluid loss in the ECF with a high Na concentration that pulls the water out of the ICF- causes cell shrinking (hypertonicity)

what are some risks with energy drinks?

they mask the real reason for fatigue

What is the assessment triangle tool for hydration?

thirst, weight , and urine color when there is an overlap of at least two of the conditions

why does water move during osmosis?

to dilute high concentration of solutes and restore balance

what are the most practical ways to analyze hydration status?

urine color and body weight

what are examples of insensible?

ventilation and non-sweat diffusion

When are substantial sodium losses in athletes seen?

very long duration of exercise that is longer than 4 hours

what is distribution of water throughout the body regulated by?

volume of water and osmolarity of the ECF

what controls the amount of water in the ECF?

water AND sodium intake and losses, and compensatory regulatory mechanisms

how is water lost insensibly on the skin?

water is used to hydrate the skin

what are the two major aspects to fluid balance?

water volume and concentration of solutes in the body fluid

Do most sedentary individuals regulate their fluid balance easily?

yes

can the contents in sweat vary?

yes

can hyperhydration and hypohydration affect performance?

yes, adversely

Does cold dry air cause more insensible water loss?

yes, because more water is needed to humidify the air

Is K intake low in the US?

yes- less than 3% obtain adequate intake

Do athletes needs a rehydration and electrolyte plan? when is the plan most necessary?

yes; when preparing for a competition with periodic evaluation


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