Chapter 11: Hydration Flashcards
What is the primary cause of exertional rhabdomyolysis?
An intense exercise session
Which individual would be most likely to be at risk for exercise associated hyponatremia?
A runner completing a 4.5 hour marathon in cool weather.
Exercise associated hyponatremia is primarily caused by which of the following?
Excessive fluid intake
At what rate should individuals engaged in exercise in hot environments consume fluids?
There is no single fluid intake rate for all individuals.
Which item most accurately describes the role of fluid intake in regards to assisting body-temperature regulation during exercise in the heat?
Fluid intake can blunt increases in temperature during severe dehydration, but it cannot prevent all cases of heat illness.
What role does pickle juice play in regards to client hydration status?
Pickle juice contains a high concentration of sodium which can increase thirst drive and aid in consumed fluid retention.
What signaling mechanism triggers thirst due to a significant loss in total body water from sweating?
Baroreceptor
A client’s pre-exercise weight is 80.0 kg. Their post-exercise weight is 78.0 kg. They consumed 1.0 liters of fluid during training. What was the volume of their sweat loss?
3.0 liters
Which item most appropriately describes the use of urine-specific gravity?
It should be assessed multiple times before exercise to determine if clients with heavy sweat losses routinely fail to consume adequate fluid during recovery.
Which of the following has research shown is true regarding most individuals engaged in training that produces significant sweat losses?
They significantly underestimate their sweat losses.
A client who trains for triathlons has asked how much fluid he should consume between his morning runs and afternoon bike rides. He has determined his sweat losses from his early morning runs average around 2 liters. Which range of fluid intake would be most appropriate?
2.5-3.0 liters
A client weighs 50 kg and is training to complete a cool weather half-marathon in a time of about 2 h. The client’s sweat losses are expected to equal 2 liters (about 4% of body mass). Which fluid intake goal would be most appropriate?
Begin the race euhydrated and simply drink to thirst.
Where is approximately 2/3 of body water found?
Intracellular fluid
A client weighs 70 kg and is training to complete a marathon in a time of about 4 h. The client’s sweat losses are expected to equal around 4 liters (about 6% of body mass). Which fluid intake goal would be most appropriate?
Drink 2 liters of fluid during the race.
What is the minimum percentage of beverage fluid replacement range that should be suggested for clients who lose more than 3% of their body mass during training and train more than once over a 24-hour period?
110-120%
Which of the following electrolytes is found in the greatest concentration in the extracellular fluid?
Sodium
Which of the following terms describes an individual who is adequately hydrated?
Euhydrated
Which of the following is an electrolyte?
Potassium
A client has repeatedly exhibited a pre-exercise USG range between 1.014 and 1.018. How would a Nutrition Coach interpret this finding?
The client is doing a great job of meeting recovery fluid intake needs.
For clients engaged in prolonged endurance events who know what their sweat losses will be, which is the most appropriate advice to give in regards to developing a competition hydration strategy?
Do not drink in excess of sweat losses and limit body mass loss to < 3-4%.
Which of the following scenarios would create the most optimal conditions for decreasing body temperature increase during exercise if the temperature and humidity were equal under each training scenario?
Cycling for an hour outdoors at 20 miles/hour
A client’s pre-exercise weight is 65.0 kg. Their post-exercise weight is 63.0 kg. They consumed 0.5 liters of fluid during training. What was the volume of their sweat loss?
2.5 liters
Which of the following compounds can passively cross a cell membrane?
Water
Which of the following electrolytes is found in the greatest concentration in the intracellular fluid?
Potassium
When assessing a client’s sweat losses, a Nutrition Coach determines that their change in body mass is approximately 1.5 kg. How many liters of sweat does this equal?
1.5 liters
Which of the following symptoms may be indicative of exertional rhabdomyolysis?
Extremely dark colored urine
A client who trains for triathlons has asked how much fluid he should consume between his morning runs and afternoon bike rides. He has determined his sweat losses from his early morning runs average around 2 liters. Which range of fluid intake would be most appropriate?
2.5-3.0 liters
A client’s pre-exercise weight is 75.0 kg. Their post-exercise weight is 73.5 kg. They consumed 0.25 liters of fluid during training. What was the volume of their sweat loss?
1.75 liters
A client has repeatedly exhibited a pre-exercise USG range between 1.028 and 1.032. How would a Nutrition Coach interpret this finding?
The client needs to increase their fluid intake between training bouts.
Where is approximately 2/3 of body water found?
Intracellular fluid
Which of the following responses occurs during exercise associated hyponatremia?
Extracellular fluid shifts inside cells.
What is the body’s primary pathway of heat dissipation during exercise in the heat?
Evaporation of sweat loss from the skin
