Nutrition Chapter 7 Water and Electrolytes Cengage

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

A person loses approximately how much water per day?

2-3 L

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

After the trial period described in the video, the twin who drank less water experienced which of the following change to her skin?

No major changes were observed

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

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

Dehydration and hypohydration are interchangeable terms and mean the same thing.

false

Hyperhydration is ideal for athletes as this state ensures the athlete will stay hydrated throughout the activity.

false

In extracellular fluid, the major cation is potassium, and the major anions are chloride and bicarbonate.

false

Most body water is found in the extracellular fluid.

false

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

How much of our body requirements of water do we get from food?

more than 1/3

Is "protects against bacterial infections" a function of water?

no

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

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

Aerobic metabolism is a source of water for the body.

true

Based on the current body of scientific literature, a daily caffeine intake for adults of ~450 mg or less does NOT have a negative effect on fluid or electrolyte balance.

true

Body temperature rises with exercise, but replacing fluid to slow or prevent dehydration prevents the excessive rise in body temperature that occurs with no fluid is consumed.

true

Exercise challenges fluid homeostasis because of the role that body fluids play in thermoregulation.

true

Exertional hyponatremia is a result of a combination of loss of sodium through heavy sweating and an overconsumption of hypotonic fluids, particularly water.

true

Heavy sweating results in sodium loss that should be replaced during exercise if the duration of the activity exceeds 1 to 2 hours.

true

If an athlete consumes a typical amount of dietary sodium, there is little need for the fluid replacement beverage to contain sodium unless the exercise duration is more than 2 hours and there is a very high sweat rate.

true

Increased water vapor in the air reduces the ability of sweat secreted onto the skin to cool the body through evaporation.

true

Low-fat chocolate milk is considered a postexercise beverage with sodium, potassium, carbohydrate, protein, fat, and energy.

true

On average, an adult's body is approximately 60 percent water by weight, but individuals may range from 40 to 80 percent.

true

The two major forces that result in the movement of water are fluid pressure and osmotic pressure.

true

One form of insensible water loss is _____.

ventilation

Is "acts to maintain body temp" a function of water?

yes

Is "provides lubrication for organs" a function of water?

yes