Fluid Consumption

Question 1

What are the main benefits of water?

Answer 1

• Lubrication of joints (reduces friction)
• Absorbs considerable heat with minimal temperature change.

Question 2

How much weight is lost through sweating?

Answer 2

1% of body weight lost through water restriction

Question 3

Chronic effects of dehydration

Answer 3

-UTI
- Gallstones
- Hypertension
- Kidney Stones

Question 4

Effects of Dehydration:

Answer 4

• Hypovolaemia and osmolality
  • Sweating reduces plasma volume
  • Reduces SV max and vo2 max
  • Elevated HR
  • Reduced muscle blood flow
  • Reduced oxygen delivery but higher vo2 max
  • Increased lactic acid production, reduced lactate clearance.
  • Accelerated glycogen depletion - due to higher adrenaline
  • Decreased skin blood flow, decreased sweat flow, thus heat dissipation - increased core body temperature.
  • Risk heat injury, cramps, strokes exertional rhabdomyolosis.
  • Exhhaustion

Question 5

How to monitor your hydration

Answer 5

• increased body temperature
• increased HR
• decrease in blood muscle perfusion = elevated lactate levels and decreased performance

Question 6

What should athletes aim for before exercise to reduce the chances of dehydration?

Answer 6

• 2-4hrs before 5-2 ml/kg/bw
• achieving pale straw colour urine.

Question 7

What are the fluid reccomendations?

Answer 7

• Intake should match sweat and urine loss.
  -should maintain hydration at a BM loss of less than 2%
• electrolyte (primarily sodium) replenishment.

Question 8

What are the post-exercise recommendations for fluid intake?

Answer 8

-restore hydration more than 150% than the final fluid deficit
-avoid alcohol due to diuretic effects
- coffee after exercise reduces urinary losses (lower than 180mg).
- voluntarily replacement 50-66% of fluid losses.

Question 9

What is hyponatremia?

Answer 9

increase in total body water relative to total body exchangeable sodium.