Ch 7 Sports Nutrition

A person exercising in a hot and humid environment might lose how much fluid through sweating?

1 to 2 L per hour

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.

1.5 L

Individuals should consume fluids containing carbohydrates and sodium after exercising continuously for approximately ____.

2 hours

Research has shown that daily intake of caffeine under ________ mg does NOT result in dehydration; a 16 ounce cup of commercially brewed coffee contains about ________ mg of caffeine.

450; 300

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

being older and having a large amount of body fat

Before consuming sports drinks during an event, athletes should experiment with them during training because the ________ content of these drinks can increase ________.

carbohydrate; gastric distress

Having a normal or optimal amount of water in the body, sufficient to support fluid balance and meet required physiological functions, would be termed:

euhydration

Water only is an appropriate pre-exercise beverage for:

exercising less than 60 minutes

What tissue is approximately 10 percent water?

fat

What condition results from increasing core temperature and deteriorating thermoregulatory control?

hyperthermia

A ___ solution is when the concentration of all solutes is greater outside than inside the cell, so water moves out of the cell, causing the cell to shrink.

hypertonic

In which compartment is the largest amount of body fluid stored?

intracellular fluid

Two factors that may be associated with hyponatremia include:

large losses of sodium in sweat and excessive water intake

All of the following are goals of fluid consumption during exercise EXCEPT _______.

overconsumption of water to ensure stores are at maximum capacity

Which of the following is an anion involved in fluid balance?

phosphate

Hyponatremia resulting from exercise can cause a serious and sustained loss in _____ concentration to below 135 mmol/L.

plasma sodium

Which of the following electrolytes might be deficient in the diet of a person from an industrialized country (for example, the United States)?

potassium

Wearing uniforms and protective gear while exercising in the heat typically:

restricts the evaporation of sweat and results in body temperature rising

The primary cation in extracellular fluid is:

sodium

Hypokalemia is a result of ____.

substantial potassium loss without replenishment

Maintaining hydration during endurance events is most likely to be challenging due to _____.

sweat rates that exceed gastric emptying and absorption rates

As an individual's core temperature rises, the ____ glands are activated to reduce the body's ____.

sweat; heat load

One form of insensible water loss is _____.

ventilation