Chapter 8- Water and Electrolytes Flashcards
what percent of body water is found in intracellular and extracellular fluid?
65% intracellular and 35% extracellular
What is dehydration?
the process of losing body water
What is hypohydration?
the uncompensated loss of body water, when we dehydrate and do not rehydrate
When is the risk of hypo hydration is greater?
In hot, humid environments at an altitude
What is hyper hydration?
over hydration or water intoxication, excessive intake of low or no sodium fluids
What is hyponatremia?
cells are high in water but low in electrolytes
What are the major electrolytes lost via sweat?
sodium, chloride, potassium, and calcium
What is the primary loss of electrolyte through sweat?
Sodium
What loss can increase an athlete’s risk of cramping?
Sodium loss
What is euhydration?
the normal state of body water content
How much % body weight loos in sweat do you get to before this sets in?
2-3% body weight
What is the gold standard of assessing hydration status?
plasma osmolality: measure concentration of solutes in plasma
What is the best time to start hydration for exercise?
4 hours prior to exercise
How many fluid oz should you consume per hour leading up to exercise?
13-27 oz
What is the general recommendation of carbs to consume per hour of training?
30-60 grams of carbs
What is the aim for fluid intake after deficit, especially if exercising again in the next 12 hours?
125-150% of fluid deficit
