Ergogenic Aids - Hydration

Question 1

How much water should you consume pre event (1-2 hours)

Answer 1

0.5 litres

Question 2

How much water must you consume immediately before an event

Answer 2

250ml water or sports drink

Question 3

How much water/sports drink should you consume during exercise (every 10-15 minutes)

Answer 3

250ml

Question 4

How much water should you consume post event

Answer 4

Weight lost during event. 0.5kg lost consume 0.5 litres of water

Question 5

Define isotonic drinks

Answer 5

Isotonic drinks contain minerals and carbohydrates at a similar concentration to the human body

Question 6

Define hypertonic drinks

Answer 6

Hypertonic drinks contain a higher concentration of carbohydrates than in the human body

Question 7

Define hypotonic drinks

Answer 7

Hypotonic drinks contain lower concentrations of carbohydrates than in the human body

Question 8

Define electrolyte sports drinks

Answer 8

Electrolyte sports drinks mentain mineral balance by replenishing lost minerals and salts

Question 9

Define dehydration

Answer 9

Dehydration is progressive depletion of body fluids when water out equals more than water in

Question 10

Define thermoregulation

Answer 10

Thermoregulation is the process which allows the body to regulate its core body temperature

Question 11

Define hyponatraemia

Answer 11

Hyponatraemia is the level of salt or sodium in the blood drops to abnormally low levels

Question 12

Name 3 negatives of dehydration

Answer 12

1. Increased blood viscosity
2. Decreased blood flow
3. Increased lactic acid production

Question 13

Name 3 pros of hydration

Answer 13

1. Regulate body temperature
2. Regulate heart rate
3. Regulates blood volume

Question 14

Name 2 reasons why isotonic fluids are good

Answer 14

1. replenish fluids by sweating

2. Supplies a boost of carbohydrates

Question 15

Name a con of isotonic fluids

Answer 15

They are absorbed slower than hypotonic drinks

Question 16

Name an example of an isotonic drink

Answer 16

Lucozade sport

Question 17

Why are hypertonic drinks good

Answer 17

Replenish glycogen stores after exercise

Question 18

Name a con of hypertonic fluids

Answer 18

Not good during exercise as it pulls water into the digestive system to absorb it and it is detested slowly

Question 19

Name an example of a hypertonic fluid

Answer 19

Lucozade energy

Question 20

Why are hypotonic fluids good

Answer 20

1. Absorbed very quickly

2. Good for hydration without the boost of carbohydrates

Question 21

Name a con of hypotonic drinks

Answer 21

Lack of carbohydrates means its not ideal for exercise lasting longer than 60 minutes

Question 22

Name an example of a hypotonic drink

Answer 22

Water

Question 23

Name 3 problems with blood volume depletion

Answer 23

1. Lack of blood flow to the skin
2. Decreased sweating
3. Impaired thermoregulation

Question 24

What sports are isotonic drinks good for

Answer 24

Endurance sports

Question 25

When events are hypertonic drinks good for (2 things)

Answer 25

1. post sport

2. Ultra-endurance events

Question 26

Name a sport that hypotonic drinks are good for

Answer 26

Dancers