Hydration

Question 1

During exercise, a weight loss of more than _____%, due to fluid losses, can lead to heat exhaustion, heatstroke or death.

Answer 1

4%

Question 2

Current sports nutrition guidelines recommend that fluid or punishment post training of an event should be in the range of?

Answer 2

125% (1.25 times) the amount of weight lost during a training session or game.

This means that if there is a 2 lb (0.9 kg) Loss and body weight from training, the athletes should consume 32 ounces times 1.25 equals 40 ounces (1.18 L) of fluid to replenish the loss (2 lb=32 oz)

Question 3

How much water is recommended the evening prior to event or morning of an event?

Answer 3

16 oz (500 mL) Of water or sports drink

Question 4

How much water is recommended 20 to 30 minutes prior to event start?

Answer 4

13 to 20 ounces (400-600 mL) 

Question 5

How much water is recommended every 10 to 15 minutes of exercise (especially in hot and humid climates)?

Answer 5

12 to 16 ounces of fluid

Question 6

Activity <60 Minutes (Unless and warm temperatures and/or with heavy perspiration in which a sports drink may be necessary) 

Answer 6

Water

Question 7

Exercise >90 min (unless in warm temperatures and/or with heavy perspiration)

Answer 7

Sports drink or electrolyte tablets mixed with water

Question 8

What is recommended post game/training?

Answer 8

1.25 times amount of weight loss during a training session or game

Question 9

Electrolytes

Answer 9

Minerals that have an electrical charge to help transmits nerve impulses throughout the body, such as sodium, potassium, and chloride

Question 10

Hypotonic

Answer 10

A solution with a lower solute load/concentration and body fluids.

Question 11

Isotonic

Answer 11

A solution with a similar salute load/concentration as body fluids.

Question 12

Hypertonic

Answer 12

A solution with a higher solute load/concentration and body fluids

Question 13

When is hypotonic sport drinks necessary?

Answer 13

It’s most appropriate to use when fluid replenishment is a greater priority than carbohydrate or electrolyte replacement

Question 14

When is isotonic sport drinks Appropriate to use?

Answer 14

It’s Most appropriate to use when activities lasting more than 60 minutes, moderate fluid and electrolyte losses or moderate perspiration

Question 15

When is it most appropriate to use hypertonic sport drinks? 

Answer 15

Most appropriate to use during high-volume and intense training lasting more than 60 to 90 minutes, large fluid and electrolyte losses, heavy perspiration, higher priority for carbohydrate and electrolyte replacement (verses fluid replacement only)