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NUTR 380 > Fluids, Hydration and Sport Performance > Flashcards

Fluids, Hydration and Sport Performance Flashcards

1
Q

“normal” body watercontent within the homeostatic range
* The in and out of water are aligned

A

Euhydration

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2
Q

What is the range in euhydration is sustained?

A

± 2%

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3
Q

How much water makes up body mass?

A

~60% of body mass (range = 50-70%)

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4
Q

What happens to water with weight loss?

A

weight loss = acute fluid loss
* 1lb lost = ~ 500mL (not replaced)
* heat and water are factors of fluid loss

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5
Q

What does hydration support in sport?

A
  • cardiovascular function (blood pressure)
  • body temperature regulation
  • sport performance
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6
Q

What is water important for?

A
  • waste excretion
  • blood volume & pressure regulation
  • transport of oxygen & nutrients
  • heat transfer
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7
Q

What are some factors that influence hydration?

A
  • training status and intensity (well trained = more efficient at cooling so less loss)
  • humidity
  • temperature
  • environment and equipment (venting of clothing)
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8
Q

The proces of dynamic loss of body water- e.g., the transition from euhydration to hypohydration
* losing

A

dehydration

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9
Q

The process of dynamic gain of body water (via fluid intake) - e.g., the transitionfromhypohydration ot euhydration
* adding

A

Rehydration

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10
Q

state of body water deficit

A

hypohydration

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11
Q

state of body water excess

A

over- or hyperhydration

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12
Q

prevalence of hypohydration and what happens

A

hypo is more common than hyper and can impair performance especially if it excees 2-3% body mass loss and in hot/ humid conditions
* cognition: cloudy thinking
* team sports: missing, tripping, balance
* aerobic performance: slower, sluggish
* muscle endurance, strength and anaerobic power impaired

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13
Q

What is sweat rate?

A

fluid loss/ hour

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14
Q

What influences fluid losses?

A

The climate - temperature and humidity - around and athlete influences fluid losses at all paces and intensities

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15
Q

What are the phases of hydration

A

Want as minimal losses as possible (ideally <1% body weight) and different issues can impact hydration at each of these phases
1. intake
2. absorption
3. distribution
4. retention

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16
Q

Role of sodium in fluid balance

A
  • Stimulates thirst- leading to increased fluid intake and better maintenance or restoration of euhydration
  • helps maintain proper fluid and electrolyte balance among fluid compartments
  • supports cardiovascualr function during exercise via better maintenace of plasma volume
  • promotes whole-body rehydration by stimulating fluid retention (decreased urine loss)
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17
Q

general population vs. athletes sodium intake

A

general population want to decrease sodium intake, but athletes are an exception especially endurance since it replaces what is lost in sweat

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18
Q

Physiology of hypohydration?

A

hypohydration → hypovolemia & hyperosmolality → ↑cardiovascular strain & ↑body core temperature → ↑ fatigue

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19
Q

decreased ECF (plasma) volume

A

hypovolemia

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20
Q

increased plasma osmolality (concentration of dissolved solutes, mostly sodium, in the blood)

A

hyperosmolality

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21
Q

what happens with ↑ CV strain?

A

lower stroke volume and higher heart rate

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22
Q

What happens with ↑ body core temperature

A

dereased ability to dissipate body heat through sweatring and skin blood flow
* cant cool off - no sweat, hot to the touch and can worsen of not treated

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23
Q

What does hypohydration impair?

A

Impairs the ability of the body to remove heat leading to
* CV strain
* increase glycogen use
* altered metabolic and CNS function
* decreased fluid absorption
* risk of heat illness

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24
Q

result of >2% fluid loss

A

hypohydration
* Impaired cognitive function and aerobic performance

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25
Q

result of 3-5% fluid loss

A

Decreased anaerobic/high-intensity performance, sport-specific skills, cool-weather aerobic performance
* some people goiing because of competitiveness but dangerous

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26
Q

How common is hypohydration in sport?

A

very common and most are below sweat rate goal (not matching in and out) but most athletes end a workout in a state of dehydration that will eventually be corrected by drinking and eating post-exercise

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27
Q

A low blood sodium concentration ([Na+]) that develops during or immediately following physical activity (sport or recreation).

A

Exercise-associated hyponatremia (EAH)

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28
Q

What is the diagnostic threshold for hyponatremia?

A

any blood [Na+] below 135 mmol/L regardless of the presence or absence of signs and symptoms.
* Women may be at greater risk than men.

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29
Q

Highest risk for EAH

A

ultra-endurance athletes who practice overzealous fluid consumption coupled with low sodium intakes before, during, and after sport.
* swelling in the brain
* Non-osmotic AVP stimulation is also a factor

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30
Q

Physiology of overhydration

A
  1. Overconsumption of low or no-sodium fluids; leads to
  2. Overhydration; leads to
  3. Exercise Associated Hyponatremia (EAH); leads to
  4. Water flux into the ICF
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31
Q

body mass gain because of a fluid surplus

A

overhydration

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32
Q

Addition risk factors of overhydration with increased fluid intake

A
  • prolonged exercise (>4 hours)
  • smaller individual (low baseline total body water)
  • excessive sodium loss (sweat)
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33
Q

dilution of plasma sodium concentration to < 135 mmol/L

A

EAH

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34
Q

What happens with Water flux into the ICF

A

cell swelling such as the brain
* the severity of symptoms related to brain cell swelling depends on how much and how fast plasma sodium [Na+] decreases

35
Q

Types of EAH in Athletes

A
  • Hypervolemic Hyponatremia
  • Hypovolemic Hyponatremia
36
Q

What drives Hypervolemic Hyponatremia

A

Driven by fluid overload

37
Q

What drives Hypovolemic Hyponatremia

A

Driven by inadequate sodium intakes + excessive sodium losses +
hypohydration/dehydration
* excessive sweating
* excessive heat

38
Q

Total body water and sodium content are decreased and the relative decrease in total body sodium is greater than the decrease in total body water

A

Hypovolemic Hyponatremia

39
Q

Fluid condition that typically results in weight gain during activity

A

Hypervolemic Hyponatremia

40
Q

Fluid condition that typically results in weight loss during activity

A

Hypovolemic Hyponatremia

41
Q

Sodium difference between hypo- and hyper- volemic hyponatremia

A
  • hypovolemic hyponatremia: sodium depletion
  • hypervolemic hyponatremia: sodium dilution
42
Q

Consequences of EAH in Athletes

A

Ultimately cerebral edema which has many symptoms
* brain swelling
* also hands and feet

43
Q

Prevention of EAH in Athletes

A
  • Training diet adequate, but not excessive, in sodium.
  • Moderate fluid intake during preparation and competition (Sipping rather than chugging)
  • Goal is very pale, coloured, yellow urine – not absolutely clear urine
  • Use of a fluid replacement beverage that contains sodium during sport lasting > 1 hour (H2O, CHO, electrolytes; not energy drinks)
  • Practice fluid replacement regime during training.
  • Weigh in before and after to assess weight changes
  • Look for signs of fluid retention driven by AVP stimulation
  • Swollen hands/fingers and feet
44
Q

AVP

A

arginine vasopressin OR anti-diuretic hormone (ADH)

45
Q

Water DRIs

A
  • The values do NOT consider extraordinary amounts of physical activity.
  • Water to support physical activity is ABOVE the DRI recommendations.
46
Q

Treatment of EAH

A
  • stop water drinking
  • add sodium
  • need medical help
47
Q

Risk factos of EAH in athletes

A

  • females increased risk of ADH effects altered
  • short stature cant lose as much sweat
48
Q

Sources of body water losses include:

A
  • Urine (Greatest source of losses (1-2 L/day)
  • Feces
  • Perspiration (Sweat)
  • Respiration
49
Q

average total loss of water

A

Average total losses = ~2.5 L/day from all sources under “normal,” conditions.

50
Q

What happens to water balance and losses with strenuous work?

A
  • loss through urine decreases
  • loss through sweat increases
51
Q

What does normal water balance look like?

A
52
Q

Water output of normal vs. exercise

A
53
Q

Water Intake: Normal vs Exercise

A
54
Q

Effect of Physical Activity on Fluid Losses

A
  • Physical Activity increases fluid losses: In general as the duration OR intensity of activity increases, so to does the amount of fluid lost.
  • Exercise increases metabolic rate by 5 to 20 times above resting conditions: Increases in metabolic rate generate heat that must be dissipated in order to maintain normal body temperature of ~37°C
55
Q

Effect of Physical Activity on Sweat Production and Fluid Losses

A
  • Environmental Conditions (Temperature, humidity, Humidex, wind speed, radiant load)
  • Clothing and Equipment
  • Exercise Intensity and Duration
  • Athlete’s Level of Physical Conditioning
  • Age and Gender
56
Q

Thirst and fluid factors

A
  • physiological thirst (sensation)
  • percieved thirst (perception)
  • beverage
57
Q

association of Thirst, hydration, and ADH

A

The threshold for thirst lags behind body hydration changes and therefore, it lags behind an athletes’ true fluid needs.
* feel thirst too late

58
Q

Impact of dehydration on pace

A

In general, the more dehydrated the athlete is, the slower their pace.
* Insufficient drinking contributes to dehydration, if ad lib fluid ingestion, based on perception of thirst, is practiced.

59
Q

When is drink to thirst okay?

A
  • Short duration activities < 60 to 90 min
  • Cooler conditions
  • Lower intensity
60
Q

When should planned drinking be used?

A
  • Longer duration activities > 90 min (but use in short if high comp.)
  • Particularly in the heat
  • High intensity
  • High sweat rates
  • When performance is a concern
  • When carbohydrate intake of 1 g/min
61
Q

What should planned drinking look like?

A

drink consistently every 10-15 min for long endurance activites
* do training trial first with fluid and electrolyte replacements

62
Q

Where is voluntary dehydration might occur?

A

Restriction fluids to reduce weight
* A common (and risky) practice in body-building, jockeying, and other weight-class sports

63
Q

Effects of dehydration

A

2% is the cut-off for euhydration

64
Q

Heat related disorders associated with dehydration

A
  • heat cramps (least severe)
  • heat exhaustion
  • heat stroke (extreme - no more sweat)
65
Q

Planned overconsumption of water

A

Voluntary hyper-hydration

66
Q

What might the goal of Voluntary hyper-hydration be?

A

prevent dehydration
* Sometimes practiced in conjunction with supplemental Glycerol to hold on to it

67
Q

What might the goal of Voluntary hyper-hydration be?

A

prevent dehydration
* Sometimes practiced in conjunction with supplemental Glycerol to hold on to it

68
Q

What does glycerol retain water?

A

Glycerol-containing beverages create an osmotic gradient in the circulation favouring fluid retention which has been purported to facilitate hyperhydration and protect against dehydration.

69
Q

GIH

A

Glycerol-Induced Hyperhydration

70
Q

Risks of GIH

A

Associated with risks and side effects that must be considered!
* Nausea
* gastrointestinal discomfort
* light-headedness.
* Potential effect on pace/speed r/t carrying excess BW

71
Q

Does WADA allow GIH?

A

Hemodilution associated with glycerol-induced fluid retention in the vascular space can mask illegal doping practices. As a result, glycerol is listed as a prohibited substance by the World Anti-Doping Agency (WADA).

72
Q

FACTORS IN GASTRIC EMPTYING

A
  • Gastric volume
  • Carbohydrate type (simple/ complex)
  • Body position (slow in laying down)
  • Beverage osmolality
  • Energy content
  • Electrolyte content
  • Exercise intensity (intense = slow)
  • Beverage pH
73
Q

Ideal energy density of a beverage

A

6-8% CHO (energy drink is 30%)

74
Q

What influences fluid absorption?

A

Gastric Emptying Time and Volume
* The goal is to have beverages move through the stomach and be absorbed as quickly as possible
* large amounts all at once decrease emptying
* complex CHO dont clear fast

75
Q

When to Add Carbohydrate and how much

A

If an athlete is training or competing for 60 minutes or longer with a performance goal
* Add 30-60 g/h carbohydrate, resulting in no more than a 6% solution (6% = 14 g/250 mL)
* Choose quickly oxidized carbohydrates to provide energy and minimize GI upset

76
Q

FLUID RETENTION & THE IMPORTANCE OF SODIUM

A
77
Q

Fluid Volume and Rehydration

A

Use body weight as guide
* Replace 150% of fluid loss if Sweat Rate is not calculated
* 1200-1500 ml/kg body weight
* Sodium critical for complete rehydration

78
Q

intestinal water absorption

A
79
Q

Why is Exercise Associated Muscle Cramps a hot topic?

A

The cause and treatment of exercise- associated muscle cramps (different from whole-body cramping) is not well understood
* Some cramps may be associated with disturbances of water and salt balance, but not all
* When water and salt losses are high, drinks containing electrolytes, especially sodium, should be used rather than plain water

80
Q

Sources of fluid

A
  • Water
  • Fluid Replacement Beverages
81
Q

approximate fluid loss during and after sport

A
  • ~1000 ml/kg lost during
  • ~1200-1500 ml/kg lost after
82
Q

hydration reccomendations

A
  • Before: Drink ~5-7 mL/kg of fluids with sodium ~4 h prior and another 3-5 mL/kg ~2 h prior if athlete cannot urinate or the urine is dark
  • During: Amount of fluid based on sweat rate
  • After: 1200-1500ml/kglost
83
Q

Which fluid and when?

A
  • PA <1 hour: plain cool water
  • PA >1 hour or repeated bouts of <1h multiple time a day: trial fluid replacement that has H2O+CHO+electrolytes (gatorade/powerade)

NUTR 380 (23 decks)

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