Chapter 8. Water

When self-monitoring hydration status, an athlete's urine color should be _____.

Clear and the color of pale lemonade

Impaired thermoregulation caused by poor water balance plus environmental heat stress can lead to which of the following?

Heat stroke, Heat cramps and

Endurance athletes who drink copious amounts of water, resulting in the dilution of sodium levels in the body, may experience which of the following?

Hyponatremia

Which electrolyte is most important to replenish during rehydration?

Sodium and chloride

Athletes choose one water source over another mostly based on which of the following?

Taste due to the type of minerals dissolved in water

Optimal hydration should stimulate urination approximately every

1-2 hours

A fruit juice containing 35 grams of carbohydrates in one 8-oz serving is a(n)

15% carbohydrate solution

The rule of thumb for rehydrating after a workout is that 1 pound of weight lost equals

2-3 cups of fluid

Dehydration begins to negatively affect blood pressure and cardiovascular function when an athlete loses

3-5%

Water makes up what percentage of average human body weight?

50%-65%

If an athlete dislikes the taste of tap water, which of the following would not be a good suggestion for him/he

Add flavoring packets to the water

Which of the following is true regarding postexercise hydration?

Athletes should match sweat losses 100 to 150%, because the kidneys continually produce urine, thus increasing total water excretion.

Which of the following can cause hyponatremia?

Drinking only water, versus a sports beverage containing sodium, during long duration exercise

During exercise, which avenue of heat loss does the body rely upon most?

Evaporation

What should an athlete do to maintain maximum body cooling during exercise in the heat?

Expose as much skin to the air as possible, wet clothes before a workout, wear thin poress clothes

Daily water needs can be supplied by which of the following?

Fruits and vegetables, fluids and The body's normal cellular metabolism

Which of the following statements about sweat is not true?

It is less effective than air conditioning

Which of the following is true of most sports beverages?

They provide hydration, carbohydrates, and electrolytes. They differ in the profile and quantity of electrolytes, vitamins, and carbohydrate sources. They vary by flavor, sweetness, carbonation, and viscosity.

Which of the following is true of athletes who avoid fluids before training sessions or competitive events?

They tend to fatigue quickly

High-protein diets have the potential to increase water losses as the body flushes out which of the following?

Urea

Two practical ways of measuring hydration status are:

Urine specific gravity and body weight