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.
