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Certified Nutrition Coach > Ch 11: Hydration > Flashcards

Ch 11: Hydration Flashcards

1
Q

Purposes of Water

A

Constitutes a great percentage of Body Mass
Helps fill the spaces inside and outside the cells
Continually being formed and broken down during metabolic pathways in the body
Found in all major vessels

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2
Q

Water contained inside the cell membrane; Makes up 2/3 of the body’s water

A

Intracellular Fluid

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3
Q

Water outside of the cell; b/w the cells and transported throughout the body via veins, arteries and capillaries.

A

Extracellular Fluid

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4
Q

Primary factor that determines what space body water will occupy

A

Sodium and Potassium

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5
Q

Major Extracellular Solute

A

Sodium

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6
Q

Major Intracellular Solute

A

Potassium

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7
Q

Molecules that contain a Positive or Negative Charge

A

Electrolyte

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8
Q

Describes the concentration of Solutes in a Liquid

A

Osmolality

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9
Q

Primary Regulator of Hydration Status

A

Osmolality of ECF (specifically Plasma Osmolality)

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10
Q

Cause of the majority of fluid and electrolyte shifts in the body and between compartments

A
  1. Food and Beverage Intake
  2. Urine Loss during Recovery
  3. Sweat during Exercise
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11
Q

Physiological factors such as high Osmolality or Low Blood Pressure, which prompt Sodium and Water appetite

A

Dipsogenic Signal

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12
Q

Specialized nerves that can sense change in pressure in the heart and blood vessels

A

Baroreceptors

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13
Q

Most significant influence to thirst for water

A

Regulated by ECF Osmolality

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14
Q

A solution with a Lesser concentration of Solute (Fresh water vs Salt water)

A

Hypo-Osmotic (Sweat)

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15
Q

Key Driver of thirst

A

Plasma Osmolality

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16
Q

The rate at which fluids and their contents pass through the stomach via the pyloric sphincter and into the small intestine

A

Gastric Emptying Rate (GER)

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17
Q

Hydration efficiency was calculated as the volume of urine produced over a 4-hour period following ingestion of 1 liter of each beverage type

A

Beverage Hydration Index

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18
Q

Best defense against experiencing a heat-related illness

A

Abstention from overexertion in hot external environmental conditions or microenvironments

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19
Q

Key adaptations that improve tolerance to exercise in hot environments.

A

An earlier onset of sweating and greater sweat rate

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20
Q

The movement or flow of air over an object

A

Convection (Wind, movement against air)

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21
Q

Normal Hydration status

A

Euhydration

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22
Q

Determinants of Sweat Evaporation Rate

A

Heat (higher temps increase rate of sweat evaporation)
Humidity (Environments with lower humidity increase the rate of sweat evaporation)
Convection

23
Q

Factors involved in Heat Illness/stroke

A

Hydration
Environmental Conditions
Level of Exertion
Training Status
Body Composition
Clothing

24
Q

Effects of Hydration status on Exercise Performance

A

Cardiovascular and Thermoregulatory Function

25
Q

“as desired” and refers to eating or drinking as you are normally driven to (i.e., not purposely overeating or undereating).

A

Ad Libitum

26
Q

Clinical Dehydration is defined by what?

A

Plasma Osmolality of Sodium, not by total body water

27
Q

In the Laboratory, how is Euhydration defined

A

urine solute concentration (e.g., urine-specific gravity)

28
Q

Hydration plan 3 steps

A

Establish Sweat Loss Volume from routine exercise sessions and determining if clients begin training in a Euhydrated status
Once this information is established, Fluid prescription during and between exercise bouts can be developed

29
Q

What do you need to determine client sweat rate?

A

A reliable digital scale. Clients should weigh themselves nude. Client should weigh themselves before and after the workout. Workout should last an hour. Avoid using the restroom

30
Q

Fluid Intake should not exceed

A

Sweat loss volume

31
Q

Fluid deficit should not exceed

A

Less than 2% body mass

32
Q

Miscalculation of sweat loss

A

Underestimation

33
Q

A potentially serious medical condition in which the plasma Sodium falls below 135 mmol/L, usually the result of fluid intake greatly exceeding sweat losses during prolonged exercise

A

Exercise Associated Hyponatremia (EAH)

34
Q

Exercise Associated Hyponatremia (EAH) effects

A

Hyperhydration dilutes Extracellular Sodium which allows an Influx of of water in the Intracellular space which can lead to cells in the brain stem rupturing leading to coma or death. During exercise, blood flow to the kidneys is greatly decreased which does not clear existing fluid

35
Q

Symptoms of Severe EAH

A

Coma and Seizures; Death

36
Q

Mild Symptoms of EAH

A
37
Q

Sweat Loss Volume Kilograms Equation

A

Initial Weight (kg) - Post-exercise weight (kg) + Fluid Consumption (kg) - Urine volume (kg)

38
Q

EAH Symptoms

A

Weakness, Cramping, Vomiting, Disorientation and Confusion

39
Q

Most popular methods to determine Pre-Exercise Hydration

A

Changes in Body Mass and Urinalysis

40
Q

Body Mass in detection of Hydration Status

A

Record Morning Body Weight after voiding for a 3 day period and use a 1% decrease from a 3 day body-mass mass as a marker for Hypohydration

41
Q

Aspects of Urinalysis to gauge real time hydration status

A

Osmolality, Color and Specific Gravity

42
Q

Urine Color Chart

A

1-3 Hydrated, 4 - 8 Dehydrated

43
Q

Measurement that represents a ratio of solutes in Urine compared to Distilled Water

A

Urine-Specific Gravity (USG)
Manual Refractometer

44
Q

Simple Hydration Advice

A

Encourage 500 mL of water before bed and another 500 mL 2 hours before exercise

45
Q

Fluid strategies for endurance athletes

A

Place fluids along routes, place routes that pass water fountains, carry hydration packs, hand bottles, Sweat-loss assessment

46
Q

Fluid and Electrolyte intake between two consecutive training sessions or competitions

A

Recovery Hydration

47
Q

Key to Recovery Hydration

A

Replace Sweat-loss fluids and maximize the retention of these fluids before the next training session

48
Q

ACSM Guidelines for Recovery Hydration

A

When less than 12 hours, Athletes should replace 150% of their sweat loss via beverage fluids

49
Q

Supports Fluid Retention by decreasing Relative Urine Retention

A

Sodium, Protein and Carbohydrates

50
Q

Five Steps for Developing a Hydration Strategy

A
  1. Establish a Sweat-Loss Volume
  2. Consume 500 mL before bed and 500 mL 1-2 hours before exercise if sweat-loss volume is expected to be Less than 3%
  3. Prescribed Fluid intake if Above 3%; Provide opportunities for fluid intake Ad Libitum
  4. Avoid exercise with extreme thirst of Dark Urine
  5. Educate clients with Specific Gravity above 1.025 to consume 110 -120% Sweat Loss. Snacks
51
Q

Signaling mechanism that triggers thirst from a significant loss of total body water from sweating

A

Baroreceptor

52
Q

1.5 kg equals how many liters of sweat

A

1.5 L (Kg roughly equals Liters)

53
Q

Greatest concentration of Intracellular Fluid

A

Potassium

Certified Nutrition Coach (28 decks)

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