Sport Nutrition Chapter 9

An athlete loses 2 pounds after an hour of exercise. Using the guidelines provided in this unit, what would be the ideal goal for fluid replacement?

4-6 cups

Replacement of body fluids after long or strenuous workouts can take as long as how many hours?

48 hours

What percentage of body weight does water comprise?

60%

The DRI for water for women is _____ dups per day.

9

Which of the following does not result in hyponatremia?

Painful cramping, known as heat cramps.

Which is the best source of hydration for recreational sport and activity?

Plain cool water

What is the goal for rehydration after exercise?

Replace all fluids and electrolytes during the recovery period.

Which of the following is not a reason that soda is not ideally hydrating?

Taste stimulates more drinking

Benefits of sports drinks for longer periods of exercise include all the following except what?

Vitamins and herbs for improved performance

You've had a couple drinks and decide to workout. Alcohol may affect your workout in all of the following ways except what?

You may experience greater strength and endurance

. Which of the following is required to calculate sweat rate and establish a programmed schedule of drinking?

all of above

An effective fluid replacement plan for preventing dehydration might include what?

all of above

Considerations when consuming caffeinated beverages around exercise times include which of the following?

all of above

Water can be obtained from what?

all of above

When selecting a sports drink, be on the lookout for what?

all of above

Which is an effect of dehydration on physical performance?

all of above

Which of the following is a source of body water loss?

all of above

Which of the following regarding energy drinks is true?

all of above

You can prevent heat stroke by doing what?

all of above

What is a good indicator of hydration status?

color of urine

Thirst is signaled by what?

concentration of body fluids and nervous signaling from the brain

Which is a benefit of bottled water?

convenience

What is the most effective way to replace large sodium losses as a result of endurance exercise?

eating salty foods

Which is not a sign of water intoxication?

exhaustion

________ is a life-threatening reaction to heat build-up in the body.

heat stroke

A low body temperature that is a threat to cold weather exercisers is:

hypothermia

Why may juice not be the best drink for hydration?

juices contain a high percentage of carbohydrate

Caffeinated beverages have been associated with which benefit to sport performance?

longer exercise duration

Signs of dehydration include all the following except what?

loss of appetite

Dehydration refers to what?

loss of body water

What is a downfall of coconut water for consumption during endurance exercise?

low sodium content

Which of the following beverages is a good source of hydration during a workout?

none of above

When body fluids become concentrated, the kidneys respond by doing what?

retaining more water

Signs that medical attention may be needed for hypothermia include all the following except what?

state of high energy

Fluid needs are affected by all of the following except what?

time of day

An average gulp of fluid is how many ounces?

1 oz

Using the guideline of 5-10 ml/kg for fluid intake in the hours preceding exercise, a 160 pound (72 kg) athlete should consume how much fluid (remember, 30 ml = 1 oz) prior to exercise?

12-24 oz

The DRI for water for men is _____ cups per day.

13

To achieve a programmed drinking schedule for an athlete that loses 4 pounds per hour of exercise, they would need to consume about _______ of fluid every 15 minutes during the workout.

16 oz

Which of the following is not a function of water?

All the above are functions of water

Overhydration is common in what condition?

Among recreational athletes who drink more than fluid lost and with excessive intakes of low-sodium fluids.

Which is a benefit of drinking green tea?

Content of phytochemicals

Hydrating after exercise should account for which of the following?

Continued sweat and urine losses after exercise

Why is some level of dehydration inevitable?

Digestive system absorption cannot keep up with sweat losses and thirst is not a reliable indicator of dehydration.

Water intoxication refers to what?

Dilution of body fluids and excessive water ingestion

Which is not true about athlete exercising in cold weather?

Does not have to worry about dehydration.

What is the goal for fluid consumption during exercise?

Drink sufficient fluids to replace sweat losses and limit dehydration

________ refers to dangerously low sodium levels as a result of water intoxication.

Hyponatremia

Who should use sports drink?

Janie, who ran a marathon that lasted several hours.

What is the goal for fluid consumption before exercise?

Meet fluid needs with enough time to void excess by drinking 2-4 hours prior to workout.