Fluid Intake/hydration during sports

Question 1

for a 70kg person what % is water in body mass

Answer 1

60%
= 42L

Question 2

how much of body water is intracellular

Answer 2

28L

Question 3

how much of body water is extracellular

Answer 3

14L
intersitital = 11
intravascular = 3

Question 4

what are the 4 main points of water and electrolytes for exercsie performance

Answer 4

1. maintain blood volume & osmolarity
2. remove wastes (filtration via kidney)
3. proper neural conduction and muscel function
4. regulates body temp by sweating

Question 5

dehydrations effects on cardiac output

Answer 5

increase in temp = decrease ni blood volume = decrease in stroke volume

to compensate we increase HR to maintain Q

decrease in muscular endurance and strength

Question 6

at only a 3% decrease in %body weight loss we see

Answer 6

10% decrease in muscle performance

Question 7

+10% decrease in % ody weight loss we see

Answer 7

heat stroke and fainting

Question 8

when exercising in the heat we may lose up to

Answer 8

4 lbs body wt per hour
which is ~2-3% body wt per hour

Question 9

dehydration is __________ to exercise in hot and humid condition

Answer 9

not limited

Question 10

The volume of fluid that most athletes choose to drink voluntarily replaces…

Answer 10

less than one half of their body fluid losses

Question 11

_____ is not an adequate indicator of dehydration

Answer 11

thirst

Question 12

thirst seems to be activated when there is already ______ loss in boy weight

Answer 12

2-3%
we are already seeing 10% decline in sports performance then

Question 13

electrolytes include

Answer 13

sodium (Na2+) potassium (K+) and chloride (Cl-)

Question 14

why are electrolytes vital

Answer 14

they carry a charge making them vital for proper nerve impulses for proper electrical charge and membrane potential

Question 15

what is the primary regulator of the electrolytes

Answer 15

the kidneys

Question 16

what does the right amount of electrolytes allow

Answer 16

stimulates fluid absorption
promotes fluid balance
enhances taste
helps body retain water
maintains desire to drink
avoid low blood sodium

Question 17

what does an increase in Na+ do to fluid balance after exercise

Answer 17

increase in Na = decreases in urine output
INCREASE in net fluid balance

Question 18

calculation of sweat to volume loss

Answer 18

total sweat volume loss = pre exercise wt - post exercise wt + fluid intake

Question 19

Goal 1

Answer 19

attempt to drink fluids at sweat rate/volume or at least 80%

Question 20

an athlete needs to develop

Answer 20

individualized drinking schedules as everyone has different
- gastric emptying rates
- tolerances to drinking large volumes of fluids
- opportunities to drink

Question 21

what is gastric emptying rates

Answer 21

rate at which ingested food or fluids are delivered to the small intenstine for absorption into circulation

Question 22

what is the most important factor of gastric emptying

Answer 22

VOLUME

Question 23

emptying rate slows as

Answer 23

volume decreases

Question 24

how do carbohydrates help during exercise

Answer 24

enhances performance in exercise lasting longer than 90min and can delay fatigue

Question 25

optimal glucose concertation in drink

Answer 25

6-8% for enhanced energy and to maintain appropriate blood glucose levels

Question 26

optimal goals for fluid ingestion before training

Answer 26

drink 2-3 cups 60-90min prior and then an additional 1/2 to 1 cup after the warm up

Question 27

optimal goals for fluid ingestion after training/event

Answer 27

we need to help the body re-synthesize liver and muscle glycogen stores this is important in on and off sports - we want to replace loss of fluids within 2 hours following an event

Question 28

what % glucose would you switch to after exercise is complete

Answer 28

15-20% or normal 5-10% with high glycemic foods

Question 29

why wouldn't you want a 15-20% glucose drink during exercise

Answer 29

mess with hydration no matter the duration (time) the volume emptied will always be the lowest with 20% glucose concentration meaning less water can be absorbed in the SI

Question 30

if you were to formulate a sports drink for athletes to consume during practice or game what would you include

Answer 30

- carbs 6-8% to maintain appropriate blood glucose levels - ensure that it also has similar absorpitive capacity as water - small amount of electrolytes to replace salt lost in sweat and retain fluid in the blood (also improves glucose absorption)

Question 31

acute alcohol intake can

Answer 31

decrease glucose uptake by muscle during exercise and may interfere with glycogen resynthesis in liver and muscle

Question 32

glycogen resynthesis was impaired only in

Answer 32

alcohol displacement condition, not alcohol plus carb

Question 33

post-exercise alcohol consumption ___________ with muscle glycogen resynthesize as long as _______

Answer 33

may not interfere adequate carbs are ingested

Question 34

what percent of alcohol delays the recovery process

Answer 34

4%

Question 35

what positions in a hockey game saw the most sweat loss and not enough net fluid intake

Answer 35

defense and forwards

Question 36

urine specific gravity normal value

Answer 36

1.02

Question 37

what does it mean if you are above 1.02 USG

Answer 37

dehydrated

Question 38

Drinking CES to maintain mass in a 70 min hockey game resulted in

Answer 38

improved performance and thermoregulation decreased fatigue vs. drinking no fluids

Question 39

most hockey players enter the game...

Answer 39

slightly dehydrated