Fluid Balance and Exercise Flashcards
Main electrolyte in ECF and ICF?
ECF: Na
ICF: K
Euhydration?
Being in water balance
Max sweat rates?
2-3 L/h
Na major ion of ____?
Na major ion of sweat?
Impaired performance with ___% loss in BW
Impaired performance with ~2% loss in BW
___ is not a good indicator of fluid needs.
Thirst is not a good indicator of fluid needs.
With poor fluid intake during exercise, ____ blood osmolarity (solutes)
With poor fluid intake during exercise, increase blood osmolarity (solutes)
Effects of increase blood osmolarity
more viscous blood, lower Q to muscles (less O2 and more LA), Harder working heart, core body temp rises, more difficult exercise
During exercise > hour should rehydrate with ____.
During exercise > hour should rehydrate with Na(+CHO).
___ is not as significant/concerning during short (duration) exercise.
Hydration is not as significant/concerning during short (duration) exercise.
____ is important in team sports.
Hydration is important in team sports.
Ensure ____ before exercise.
Ensure euhydration before exercise.
About ____ before exercise drink ____ amounts ( __ -__ ml/kg)
About 2-4 hrs before exercise drink moderate amounts ( 5 - 7 ml/kg)
During exercise _____ to prevent a ____ loss of
During exercise drink to prevent a Body weight loss of
___ - ___ min exercise in ___ temperature, ____ is adequate.
30 - 60 min exercise in moderate temperature, water is adequate.
Drink volume should be = to ___ % of weight lost
Drink volume should be = to 150 % of weight lost
Every __ lb/ ___kg of weight lost = ___ mL of fluid.
Every 1 lb/ 0.45kg of weight lost = 750 mL of fluid.
Drink should include ____ post exercise
Drink should include electrolytes post exercise
For endurance athletes ___ water is not ideal _____
For endurance athletes plain water is not ideal post-exercise
___ - ___ % CHO solution + electrolytes
6 - 8 `% CHO solution + electrolytes
Reasons for Adding electrolytes?
Replenish those lost, Palatability, Maintain Thirst, Increase fluid retention (decrease urine output), prevent hyponatremia
Should drink ___ ml ~__ h before exercise.
Should drink 500 ml ~2 h before exercise.
