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Applied Nutrition and Performance > Fluids and perfomance > Flashcards

Fluids and perfomance Flashcards

1
Q

What are the 2 fluid categories?

A

ECF and ICF

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2
Q

Main electrolytes ECF:

A

Na+ and Cl-

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3
Q

Main electrolytes ICF:

A

K+

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4
Q

Explain the function of electrolytes

A

Help maintain body fluid balance by keeping water within a particular body compartment

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5
Q

What is osmosis?

A

the diffusion of water across a membrane in response to osmotic pressure, caused by an imbalance of molecules on either side of the membrane

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6
Q

What is osmoregulation?

A

is the process of maintenance of mineral ions and water balance across membranes within the body’s fluid

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7
Q

What adds a greater effect on osmotic pressure?

A

Electrolytes

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8
Q

What is osmolarity?

A

number of solute particles in 1L of solvent

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9
Q

What is osmolality?

A

number of solute particles in 1kg of solvent

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10
Q

Explain osmotic regulation in the cell

A
  • hypotonic: swollen cell
  • isotonic: normal looking cell
  • hypertonic: shrivelled cell
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11
Q

What increases the sweat threshold?

A

dehydration

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12
Q

What decreases the sweat threshold?

A

acclimatisation and exercise training

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13
Q

What type of sports drink would be most appropriate when hydration is more important than refuelling?

A

Hypotonic drink <4% CHO

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14
Q

Name 2 components of a sports drink that would delay gastric emptying

A

> 8% CHO
Osmolality: increased solute concentration

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15
Q

What is the effect of high-intensity exercise on gastric emptying?

A

Slows gastric emptying during and after exercise

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16
Q

Outline the physiological effects of dehydration that would contribute to impaired exercise performance

A

Mental haziness
Impaired psychomotor ability

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17
Q

Which two main factors contribute to the development of hyponatremia during exercise in the heat?

A
  • excessive fluid intake
  • impaired urinary water excretion
  • persistent secretion of ADH
18
Q

Outline some of the effects of dehydration on performance

A
  • 3-5% dehydration results in lowered VO2max due to lowered blood volume and reduced maximal cardiac output
  • 3-7% dehydration loss of bm decreases endurance performance
  • running or cycling sprints: lighter body mass may sometimes counteract the effects of dehydration
19
Q

Regarding hydration, what would the effect of ingesting a sports drink with lower osmolality than bodily fluids be?

A

(Hypotonic drink <4% CHO) Rapid absorption, suitable for intense exercise <1 hour.
The preferred option if the primary goal is hydration.

20
Q

Outline the potential sources of error when using loss of body mass solely to calculate sweat rates

A
  • water produced due to substrate oxidation
  • water stored with glycogen
21
Q

Briefly outline a rapid rehydration strategy following a dehydrating exercise

A
  • Drink 1.5L of fluid for each kg of body weight lost
  • Include sodium in rehydration solution; more fluid is retained when sodium content >50mmol/L
  • Drink containing glucose and electrolytes
22
Q

What are the advantages of including highly branched glucose polymers in sports drinks?

A
  • provide more energy, less sweet taste
  • lower osmolality than body fluids, therefore accelerate gastric emptying
  • taste advantages, reduce GI distress
23
Q

What is the purpose of employing pre-cooling methods before exercise?

A
  • to reduce body temperature prior to exercise, therefore decrease heat stress, improve exercise tolerance to heat and performance
  • can redistribute blood to working muscles, preserve optimum temp for enzymatic reactions, delay volitional fatigue
24
Q

True or false
2% loss in body mass impairs performance tasks that require attention, psychomotor and immediate memory skills, perception, etc

A

True

25
Q

Recommendations for pre-exercise hydration

A
  • 500ml water or sports drink the night before the event
  • further 500ml water on awakening
  • further 400-600ml water or sports drink 20-30min before the event
  • if exercising in the heat, an additional 250-500ml before exercise
  • add salty snacks
26
Q

True of false
Creatine increases short-term intracellular water uptake and fluid retention

A

True

27
Q

How does sodium aid in hydration?

A

stimulates ADH secretion - renal water reabsorption - reduced urine output

28
Q

How does glycerol aid in hydration?

A
  • improved time to exhaustion
  • GI issues
  • body mass gain
29
Q

True or false
1L sweat removes 580 kcal heat from body via evaporation

A

True

30
Q

Fluid replacement strategies
during exercise

A

Need to be adapted to individual’s sweat rate, duration, clothing, weather conditions, genetic predisposition, training status, heat acclimatisation

31
Q

Mention some practical cooling strategies

A
  • cooling vest (pre-cooling)
  • cold water immersion (pre-cooling)
  • Nitrogen vapour shower (pre-cooling)
32
Q

Effect of ingesting a sports drink with similar osmolality to bodily fluids

A

(Isotonic drink 4-8% CHO)
It is intended to quench thirst and provide energy. Suitable for endurance sports

33
Q

Effect of ingesting a sports drink with greater osmolality than bodily fluids

A

(hypertonic drink >8% CHO) Primarily intended to supply energy, thirst-quenching is secondary. Gastric emptying and absorption may be delayed. May be effective for longer-term rehydration

34
Q

What is the optimal CHO concentration in a sports drink?

A

6-8%

35
Q

Sports drinks/rehydration
solutions should contain:

A
  • 4-8g CHO from multiple sugars
  • 500-700 mg/L sodium
36
Q

A good oral hydration solution should:

A
  • empty rapidly from the stomach
  • enhance intestinal absorption
  • Promote fluid retention
37
Q

What are the best tests to assess hydration status?

A

Plasma and serum osmolality

38
Q

Describe the benefits of sports drinks

A
  • they provide fluids for rehydration
  • they provide electrolytes to enhance intestinal water absorption
  • they provide carbohydrates for energy
39
Q

Sports drinks contain sodium because:

A
  • increase fluid retention
  • provide electrolytes lost in sweat
40
Q

Carbohydrate mouth rinsing may be effective at improving cycling performance because:

A

Glucose sensors in the mouth activate reward centres in the brain

Applied Nutrition and Performance (8 decks)

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