Fluid and Electrolytes Ch7

runners should drink how much during exercise

0.4-0.8 L/hr (13-27oz) events >120min can use CHO solution events <120 water is fine

creating an individual plan

1. assessment 2. goals 3. actions 4. reassessment

assessment of hydration status

1. body weight changes well hydrated: <1% dec minimal dehydration: 1-2% dec significant dehydration: 3-5% dec 2. urine color pace yellow is best, 1st thing in the morning is the best time to evaluate 3. subjective feeling--> thirst

what are beneficial responses to adequate fluid intake during exercise?

HR, Core temp and Perceived exertion LOWERS SV&CO, Skin BF is HIGHER performance is BETTER

what are two factors associated with a lower percentage of body water? a. being older and having a large amount of muscle mass b. being female and having a large amount of muscle mass c. being older and having a large amount of body fat d. being male and having a low body weight

a. being older and having a large amount of muscle mass

what tissue is approximately 10% water? a. fat b. blood plasma c. muscle d. bone

a. fat

All of the following are goals of fluid consumption during exercise EXCEPT ______. a. overconsumption of water to ensure stores are at maximum capacity b. avoiding gastrointestinal upset c. delaying dehydration to the extent possible d. replacing sodium if losses are large or rapid

a. overconsumption of water to ensure stores are at maximum capacity

hyponatremia resulting from exercise can cause a serious and sustained loss in ____ concentration to below 135 mmol/L a. plasma sodium b. potassium c. calcium d. solute

a. plasma sodium

hypokalemia is a result of _____. a. substantial potassium loss without replenishment b. low dietary intake of potassium c. high sodium excretion d. excessive potassium reabsorbed by the kidneys

a. substantial potassium loss without replenishment

sweat rate variables

age (depletes with age) weight/body size gender trained/untrained clothing/uniform humidity ( DEC sweat repolarization) diet/dehydration

after exercise goal

aim to correct fluid losses

vaporization of water

aka evaporation -drip sweat is waste sweat -accounts for more than 80% of loss when hot, dry ex: breeze evaporates sweat

after training and performance, it is recommended that athletes drink approximately _____ of fluid per kg of body weight lost, beginning as soon after exercise as is practical. a. 1 L b. 1.5 L c. 2 L d. 2.5 L

b. 1.5 L

individuals should consume fluids containing CHO and sodium after exercising continuously for approximately ______. a. 4 hours b. 2 hours c. 1 hour d. 1/2 hour

b. 2 hours

what condition results from increasing core temperature and deteriorating thermoregulatory control? a. hyperhydration b. hyperthermia c. hypertrophy d. hyperinsulinemia

b. hyperthermia

Before consuming sports drinks during an event, athletes should experiment with them during training because the ______ content of these drinks can increase ______. a. sodium; fluid losses b. sodium; gastric distress c. carbohydrate; gastric distress d. carbohydrate; fluid losses

c. CHO, gastric distress

conduction

contact with colder object ex: wrestling, rowers

research has shown that daily intake of casein under ______ mg does NOT result in dehydration; a 16 oz cup of commercially brewed coffee contains about _____ mg of caffeine. a. 300, 300 b. 500. 400 c. 400, 100 d. 450, 300

d. 450, 300

Maintaining hydration during endurance events is most likely to be challenging due to ______. a. lack of access to hydration liquids b. a decrease in kidney function during exercise c. an increase in blood pressure during exercise d. sweat rates that exceed gastric emptying and absorption rates

d. sweat rates that exceed gastric emptying and absorption rates

radiation

from body into air - cold weather is how you loose more heat -ex: seeing breath; steam from head under helmet

hyperhydration

glycerol loading - allows for water "storage" prior to exercise loading regime (60-90min prior to exercise) -1.2g glycerol/kg body weight -26 ml water/kg body weight

difference between hyper hydration and dehydration

hyper hydration = is already in state of dehydration (point in time) dehydration = is the process (overtime)

hyponatremia

loss of sodium and excessive water intake

metabolic heat dissipated during exercise by:

radiation conduction convection vaporization of water

requirements for consumption after exercise

regain weight lost - 1.5 L/kg lost especially if rapid replenishment is needed (back to back games) electrolytes: - 15-30 mEq sodium/L if using beverages - include salty snack with fluids

electrolyte replacement during exercise

sodium = 20-30mEq/L potassium = 2-5mEq/L not needed is less than 2 hours (1000mg sodium/hr is salty sweat)

why is sodium so important after exercise

sodium in fluid will help with rehydration--> stimulates thirst & improves palatibility

convection

wind or carrier over body