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Sports Nutrition > Fluid, Electrolytes, And Exercise > Flashcards

Fluid, Electrolytes, And Exercise Flashcards

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Sports Trivia flashcards
1
Q

What is water’s role in the body?

A

Solvent, Solute, Reactant, Product, Carrier, Lubricant, Shock absorber, Coolant, Catalyst, Ionizing agent, Messenger, Controller

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2
Q

What are water’s unique properties?

A

High heat capacity
High thermal conductivity
The above 2 help keep the body from overheating

High latent heat of evaporation

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3
Q

In thermoneutral conditions, what is body fluid balanced maintained at?

A

0.2% of total body weight

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4
Q

How is fluid lost?

A

Urine, feces, sweat, respiration, and transcutaneous water loss

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5
Q

What 2 receptors help maintain hydration?

A

Hypothalamic osmoreceptors - gauge the osmolality of the blood
Vascular baroreceptors - gauge the pressure within major vessels

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6
Q

What is osmolality?

A

Concentration of particles dissolved in fluid

High - dehydration
Normal - euhydration
Low - overhydration

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7
Q

What is vasopressin?

A

Antidiuretic hormone - increases water reabsorption

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8
Q

Where is vasopressin released from?

A

Pituitary gland

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9
Q

What does renin do and where is it released from?

A

Controls the production of aldosterone

Kidneys

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10
Q

What does aldosterone do?

A

Helps manage blood pressure

Retains sodium

Loses potassium

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11
Q

What is angiotensin II?

A

Helps regulate blood pressure by constricting (narrowing) blood vessels

Triggers sensation of thirst and desire for salt intake via hypothalamus

Stimulates release of vasopressin

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12
Q

Factors that affect fluid status

A

Body size
Body composition
Physical activity
Environmental (temperature, altitude, humidity)

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13
Q

What is the DRI recommendations for water intake?

A

Males - 3.7 L/day (130 oz) or 16 cups
Females - 2.7 L/day (95 oz) or 12 cups

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14
Q

What is the daily percentage of fluid consumed by food and beverages?

A

Food - 20%
Beverages - 80%

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15
Q

What two minerals are found in the greatest concentration of sweat?

A

Sodium and chloride

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16
Q

Symptom of large salt losses in sweat

A

Dry, white residue on the skin and clothing after sweat dries

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17
Q

Health risks of large sodium chloride losses

A

Heat-related problems
Hyponatremia
Muscle cramps

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18
Q

Hydration recommendations pre exercise
Both answers

A

5-10 ml/kg of body weight 2-4 hours before

OR

2 hours before: 16-24 oz

15 minutes before: 8-16 oz

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19
Q

Hydration recommendations during exercise:

General
High intensity (30-75 minutes)
Endurance and intermittent, high intensity (1-2 hours)
Endurance (2-3 hours)
Endurance (>/=) 2.5 hours)

A

Typically depends on sweat rate

General guideline: 0.4-0.8 L/hr

High intensity (30-75 minutes): 6-12 oz of water every 15 minutes (plus carbs and electrolytes as needed)

Endurance and intermittent, high intensity (1-2 hours): 6-12 oz of water every 15 minutes plus carbs (and electrolytes as needed)

Endurance (2-3 hours): 6-12 oz of water every 15 minutes plus carbs (and electrolytes as needed)

Endurance (>/=) 2.5 hours): 6-12 oz of water every 15 minutes plus carbs (and electrolytes as needed; may also be beneficial to add small amounts of protein)

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20
Q

Hydration recommendations after exercise

A

Drink 1.25-1.5 L for every 1 kg of body weight lost

21
Q

Benefits of adequate fluid intake on heart rate, stroke volume, cardiac output, skin blood flow, core temperature, perceived exertion, performance

A

Heart rate Lower
Stroke volume Higher
Cardiac output Higher
Skin blood flow Higher
Core temperature Lower
Perceived exertion Lower
Performance Better

22
Q

What is the most biologically active molecule in the body

A

Water

23
Q

An appetite for what minerals exist

A

Sodium chloride, but not for any other minerals

24
Q

What percent of body weight change is considered excessive regarding hydration status

A

> 2%

25
Q

What sweat glands are responsible for secreting sweat during exercise and heat exposure and are part of the thermoregulatory response

A

Eccrine

26
Q

Total volume of fluid loss is based on

A

Environmental conditions

Size (surface area) of individual

Metabolic rate

Physical activity

Sweat loss

Composition of diet

Volume of excreted fluids

27
Q

Why is water loss high during cold temperatures

A

The air inhaled during cold weather activity contains relatively little water vapor, so as it is warmed and humidified during its transit through the respiratory tract, additional water loss occurs

28
Q

What is the minimum daily water need for a completely sedentary individual and what is the requirement in most minimally active individuals

A

Sedentary: No less than 1 L/day

Minimally active: 3-4 L/day

29
Q

Average water loss per hour of most athletes

A

1-2 L/hr

30
Q

Ingesting an extra 3g of sodium requires how much additional fluid intake

A

1 L

31
Q

How much water is required to excrete the urea produced from 100 G protein

A

700 mL

32
Q

How much fluid is required to oxidize 100 kcal of carbs, protein, and fat

A

Carbs: 15 mls

Protein: 13 mls

Fat: 9 mls

33
Q

Three reasons why thirst is an unreliable regulator of fluid needs during exercise

A

Behavioral - signals can be easily missed or disregarded due to distractions

Fluid may not be readily available

Physiological - osmolality must reach a certain point to trigger thirst

34
Q

What is the average level of thirst threshold for people

A

290-295 mOsm/kg

35
Q

How much sweat needs to be lost for electrolyte intake to become important

A

Greater 4 L

36
Q

Sensation of thirst is a function of what

A

Changes in plasma sodium concentrations (plasma osmolality) and of changes in blood volume

Drinking plain water removes the osmotic drive to drink (by quickly diluting the sodium concentration of the blood) and reduces the volume dependent drive (by partially restoring blood volume), causing the premature satiation of thirst

Plasma sodium decreases
Blood volume increases

37
Q

Why is it unwise to recommend glycerol induced hydration

A

Athletes pay a metabolic cost for carrying around extra weight

No compelling evidence it causes any physiological benefit

Side effects

Can possibly cause hyponatremia

Banned for the World Anti-Doping Agency (may mask doping)

38
Q

Why to avoid consuming a sports drink that contains more than 6-7% carbohydrates

A

Decrease the rate of gastric emptying

Decreases the rate of fluid absorption

39
Q

How much sodium is lost per hour during exercise

A

50 mEq/L or 1 g/hr

40
Q

List the added benefits of consuming sodium in a rehydration drink

A

Stimulating athletes to drink more

Palatability

Reduces urination to help maintain blood volume

41
Q

List the several different mechanisms of cooling and which ones are more prevalent in adults and children

A

Radiation, Evaporative, Conductive, and Convective

Adults: evaporative/sweating

Children: radiative and conductive

42
Q

At what temperature is fluid most lost from urine or sweat

A

Urine: 68F

Sweat: 85F

43
Q

What is the amount of weight lost and physical effect of the below dehydration percentages

1%
3%
5%
7%
10%

A

1.5# - increased body temperature

4.5# - impaired performance

7.5# - GI problems, Heat exhaustion

10.5# - hallucinations

15# - circulatory collapse

44
Q

Losing more than 2% of body weight from dehydration may result in

A

Early fatigue

Difficulty making decisions

Difficulty determining the best play

Difficulty communicating with teammates

45
Q

Why would an athlete’s fluid needs be increased in altitude training

A

Increase diuresis

Expanding blood volume

46
Q

How often should a well hydrated athlete urinate daily

A

Every 2-4 hours

47
Q

Typical sports drink breakdown

A

15 g carbs/8 oz

110 mg/8 oz

48
Q

Negative effects of consuming alcohol

A

Diuretic

At risk for dehydration, heat illness, and cramping

Suppresses fat use as a fuel during exercise

Interferes with post-exercise recovery by delaying carb repletion and muscle recovery

Increases risk for micronutrient deficiencies and adds empty calories

Decreases restful and restorative sleep

49
Q

What are the fluid, carbohydrate, electrolyte, and protein recommendations for the below activities

High intensity activity (30-75 minutes)
Endurance and intermittent, high intensity (1-2 hours)
Endurance (2-3 hours)
Endurance (>/= 2.5 hours)

A

High intensity activity (30-75 minutes): 6-12 oz/15 minutes (plus carbs and electrolytes as needed when > 1 hour)

Endurance and intermittent, high intensity (1-2 hours): 6-12 oz/15 minutes plus carbs (and electrolytes as needed)

Endurance (2-3 hours): 6-12 oz/15 minutes plus carbs (and electrolytes as needed)

Endurance (>/= 2.5 hours): 6-12 oz/15 minutes plus carbs (and electrolytes as needed; may also benefit to add small amounts of protein)

Sports Nutrition (33 decks)

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