Hydration Flashcards
What do you call the water contained within a cell’s membrane, which makes up approximately 2/3 of total body water?
Intracellular fluid
What do you call the water found outside of the body’s cells: found between cells and transported throughout the body via arteries, veins, and capillaries?
Extracellular fluid
What is the major extracellular fluid solute?
Sodium
What is the major intracellular fluid solute?
Potassium
What is the primary factor that determines what space body water occupies?
The concentration of sodium and potassium electrolytes
Describes the concentration of solutes in a liquid.
Osmolality
What is the primary regulator of hydration status?
The plasma osmolality of ECF.
What do you call the physiological factors such as high osmolality or low blood pressure, which prompt sodium and water appetite?
Dipsogenic Signals
What are dispogenic signals?
Physiological factors that prompt sodium and water appetite
Specialized nerves that can sense change in pressure in the heart or blood vessels.
Baroreceptors
A solution with a lesser concentration of solute (i.e., fresh water compared to salt water).
hypo-osmotic
The rate at which fluids and their contents pass through the stomach via the pyloric sphincter and into the small intestine
Gastric emptying rate
What are the 3 primary Involuntary actions that change the levels of fluid and electrolytes in the body?
Check all that apply.
A. Food & Beverage Intake
B. Heat exposure and convection
C. Sweat loss during exercise
D. Urine loss during recovery
A, C, D
What is the most significant influence-to-thirst for water?
A. ICF Osmolality
B. ECF Osmolality
C. Dehydration
D. Euhydration
B. ECF Osmolality
What is the movement or flow of air over an object known as?
Convection
A normal hydration status is known as _____
Euhydration
What factors determine sweat evaporation rates?
Heat, humidity, and convection
What other factors, aside from hydration status, can contribute to heat illness?
Heat, humidity, convection
What other factors, aside from hydration status, can contribute to heat illness? Check all that apply.
A. Environmental conditions B. Level of exertion C. Training status D. Body composition E. Clothing choice
all of the above
Which has the greatest effect of on a client’s heart rate regarding hydration when exercising in environments of temperatures excess of 90 degrees?
A. Euhydrated + Water during exercise
B. Euhydrated + No water during exercise
C. Dehydrated + Water during exercise
D. Dehydrated + No water during exercise
D. Dehydrated + No water during exercise
A potentially serious medical condition in which the plasma sodium falls below 135 mmol/L, usually the result of fluid intake greatly exceeding sweat losses during prolonged exercise.
Exercise Associate Hyponatremia
In most cases, calculating the average client’s sweat loss is not necessary. However, for those clients that require a level of coaching where it is required, what is the equation that yields a client’s sweat loss volume in kilograms?
Initial Weight (kg) – Post-exercise weight (kg) + fluid consumption during (kg) – Urine volume (kg)
There has been much discussion about the risk of Exercise-Associated Hyponatremia (EAH). Without diagnosing, what are some less severe symptoms that a client could exhibit who might be experiencing EAH often confused with severe dehydration? Check all that apply.
A. Anxiety B. Weakness C. Cramping D. Vomiting E. Disorientation F. Thirst G. Confusion
B, C, D, E, G
A measurement that represents the ratio of solutes in the urine versus distilled water.
Urine-Specific Gravity
Some clients will actively seek hydration advice. If sweat loss and pre-exercise hydration evaluations suggest no intervention is needed and this appraisal is too anti-climactic for your clients, what should you encourage for your clients?
Encourage consumption of 500 mL of water before bed and another 500 mL of water in the 2 hours before exercise.
Fluid and electrolyte intake between two consecutive training sessions or competitions is known as ____
Recovery Hydration
Because the use of osmolality and specific gravity strategies when determining hydration strategies are often impractical, a urine chart is often used to educate clients on their hydration status. Why is it important to collect and analyze urine in a clear container versus the toilet?
A. The urine in the toilet is diluted from the toilet water and will portray a false color indication used to compare with the Urine Color Chart.
B. The urine in the toilet is may have additional chemicals such as fluoride, chlorine, etc. that will change the Urine Color Chart.
C. The color of the the toilet will reflect and skew the color of the urine which will provide a false reading against the Urine Color Chart.
A. The urine in the toilet is diluted from the toilet water and will portray a false color indication used to compare with the Urine Color Chart.
When discussing recovery hydration with your clients, what is a tip that you could provide them to optimizing their recovery? Check all that apply.
A. Some fruits and vegetables contain up to 90% of their mass as water and also contain potassium, the key ICF electrolyte. Soups are also high in water content and generally contain ample amounts of sodium.
B. Many athletes falsely assume water is the only beverage that improves hydration status. All beverages excluding those with alcohol percentage > 4% increase total body water.
C. Caffeine has also been miscast as a diuretic for physically active populations, but habitual consumption of caffeine and exercise negate the diuretic effect of caffeine to benign levels.
D. The high sodium content of pickle juice reduces urine output. This strategy might be helpful during very intense period of training in the heat but is not likely needed if salty food is consumed at meals during recovery.
All of the above
A client who trains for triathlons has asked how much fluid he should consume between his morning runs and afternoon bike rides. He has determined his sweat losses from his early morning runs average around 2 liters. Which range of fluid intake would be most appropriate?
a. 1.5-2.0 liters
b. 3.0-3.5 liters
c. 2.5-3.0 liters
d. 1.0-1.5 liters
c. 2.5-3.0 liters
Where is approximately 2/3 of body water found?
a. Interstitial fluid
b. Digestive system
c. Extracellular fluid
d. Intracellular fluid
d. Intracellular fluid
Which of the following terms describes an individual who is adequately hydrated?
a. Hypohydrated
b. Hyperhydrated
c. Euhydrated
d. Anhydrated
c. Euhydrated
A client has repeatedly exhibited a pre-exercise USG range between 1.028 and 1.032. How would a Nutrition Coach interpret this finding?
a. The client is drinking too many sport drinks.
b. The client is severely overconsuming fluids during recovery.
c. The client needs to increase their fluid intake between training bouts.
d. The client is drinking an appropriate amount of water.
c. The client needs to increase their fluid intake between training bouts.
Which item most accurately describes the role of fluid intake in regards to assisting body-temperature regulation during exercise in the heat?
a. Fluid intake prevents heat related illness.
b. Fluid intake can blunt increases in temperature during severe dehydration, but it cannot prevent all cases of heat illness.
c. Fluid intake is just as important for body-temperature regulation for short-duration exercise in the heat as long-duration exercise in the heat.
d. Fluid intake has no role in the regulation of body temperature during exercise in the heat.
b. Fluid intake can blunt increases in temperature during severe dehydration, but it cannot prevent all cases of heat illness.
What is the body’s primary pathway of heat dissipation during exercise in the heat?
Evaporation of sweat loss from the skin
When assessing a client’s sweat losses, a Nutrition Coach determines that their change in body mass is approximately 1.5 kg. How many liters of sweat does this equal?
1.5 liters
A client’s pre-exercise weight is 75.0 kg. Their post-exercise weight is 73.5 kg. They consumed 0.25 liters of fluid during training. What was the volume of their sweat loss?
a. 1.25 liters
b. 2.0 liters
c. 1.75 liters
d. 1.5 liters
c. 1.75 liters
A client weighs 50 kg and is training to complete a cool weather half-marathon in a time of about 2 h. The client’s sweat losses are expected to equal 2 liters (about 4% of body mass). Which fluid intake goal would be most appropriate?
a. Begin the race euhydrated and simply drink to thirst.
b. Drink 2 liters of water during the race.
c. Drink 1 liter of water and 1 liter of sports beverage during the race.
d. Drink 2 liters of sports beverage during the race.
a. Begin the race euhydrated and simply drink to thirst.
For clients engaged in prolonged endurance events who know what their sweat losses will be, which is the most appropriate advice to give in regards to developing a competition hydration strategy?
a. Try to match fluid intake during competition to sweat-loss volume.
b. Replace 150% of sweat losses with fluid intake during the competition.
c. Drink 250 mL of fluid every 15 minutes.
d. Do not drink in excess of sweat losses and limit body mass loss to < 3-4%.
d. Do not drink in excess of sweat losses and limit body mass loss to < 3-4%.
A client completes three weight-training sessions with a Personal Trainer per week but also completes three, 1-hour group indoor cycle per week (not on the same day). They ask their Nutrition Coach for hydration advice. Which of the following responses would be most appropriate?
a. “Determine your sweat losses and seek to replace 100% of your sweat losses with fluid intake during the indoor cycle class.”
b. “Drink sports drinks instead of water on days you go to indoor cycle class.”
c. “Your workout sessions are not long enough in duration to cause sweat losses that dictate a personal hydration plan. Keep fluids available during exercise, and drink based on thirst.”
d. “Drink 250 mL of fluids every 30 minutes during training.”
c. “Your workout sessions are not long enough in duration to cause sweat losses that dictate a personal hydration plan. Keep fluids available during exercise, and drink based on thirst.”
Which individual would be most likely to be at risk for exercise associated hyponatremia?
a. A runner completing a marathon in 2.75 hours in hot weather.
b. An individual completing a 1 hour spin class in a cool room.
c. A runner completing a 4.5 hour marathon in cool weather.
d. An individual completing a spin class in warm spin room.
c. A runner completing a 4.5 hour marathon in cool weather.
A client’s pre-exercise weight is 65.0 kg. Their post-exercise weight is 63.0 kg. They consumed 0.5 liters of fluid during training. What was the volume of their sweat loss?
a. 1.75 liters
b. 1.5 liters
c. 2.5 liters
d. 2.0 liters
c. 2.5 liters
Which of the following scenarios would create the most optimal conditions for decreasing body temperature increase during exercise if the temperature and humidity were equal under each training scenario?
a. Completing a spin class
b. Running on a treadmill
c. Cycling for an hour outdoors at 20 miles/hour
d. Completing a step class
c. Cycling for an hour outdoors at 20 miles/hour
Water constitutes __% to __% of total body mass
50 to 70%
Where is 2/3 of total body fluid found?
within cells
What is a pivotal dipsogenic signal when attempting to restore total body water after training?
Sodium levels
What is hypovolemia?
Total blood volume loss
Which beverage is superior to all others in decreasing volume of urine production after fluid intake, and is also an excellent recovery beverage?
Milk
Because the use of osmolality and specific gravity strategies when determining hydration strategies are often impractical, a urine chart is often used to educate clients on their hydration status. Why is it important to collect and analyze urine in a clear container versus the toilet?
A
The urine in the toilet is diluted from the toilet water and will portray a false color indication used to compare with the Urine Color Chart.
B
The urine in the toilet is may have additional chemicals such as flouride, chlorine, etc. that will change the Urine Color Chart.
C
The color of the the toilet will reflect and skew the color of the urine which will provide a false reading against the Urine Color Chart.
A
The urine in the toilet is diluted from the toilet water and will portray a false color indication used to compare with the Urine Color Chart.
What is USG?
Urine Specific Gravity
What is the normal range for urine specific gravity?
1.005 to 1.030
When discussing recovery hydration with your clients, what is a tip that you could provide them to optimizing their recovery? Check all that apply.
A
Some fruits and vegetables contain up to 90% of their mass as water and also contain potassium, the key ICF electrolyte. Soups are also high in water content and generally contain ample amounts of sodium.
B
Many athletes falsely assume water is the only beverage that improves hydration status. All beverages excluding those with alcohol percentage > 4% increase total body water.
C
Caffeine has also been miscast as a diuretic for physically active populations, but habitual consumption of caffeine and exercise negate the diuretic effect of caffeine to benign levels.
D
The high sodium content of pickle juice reduces urine output. This strategy might be helpful during very intense period of training in the heat but is not likely needed if salty food is consumed at meals during recovery.
All of the above.
Where is approximately 2/3 of body water found?
a. Extracellular fluid
b. Digestive system
c. Interstitial fluid
d. Intracellular fluid
d. Intracellular fluid
Which of the following electrolytes is found in the greatest concentration in the intracellular fluid?
a. Potassium
b. Calcium
c. Magnesium
d. Sodium
a. Potassium
What role does pickle juice play in regards to client hydration status?
a. Pickle juice can increase urine output which will in turn increase thirst drive.
b. Pickle juice contains minimal electrolytes and will not positively impact hydration status.
c. Pickle juice contains a high concentration of sodium which can increase thirst drive and aid in consumed fluid retention.
d. Pickle juice contains a high concentration of sodium which decreases thirst drive and plasma osmolality.
c. Pickle juice contains a high concentration of sodium which can increase thirst drive and aid in consumed fluid retention.
At what rate should individuals engaged in exercise in hot environments consume fluids?
a. 2.0 liters per hour
b. 0.5 liters per hour
c. There is no single fluid intake rate for all individuals.
d. 1.0 liters per hour
c. There is no single fluid intake rate for all individuals.
A client has repeatedly exhibited a pre-exercise USG range between 1.028 and 1.032. How would a Nutrition Coach interpret this finding?
a. The client is drinking too many sport drinks.
b. The client needs to increase their fluid intake between training bouts.
c. The client is drinking an appropriate amount of water.
d. The client is severely overconsuming fluids during recovery.
b. The client needs to increase their fluid intake between training bouts.
A client who trains for triathlons has asked how much fluid he should consume between his morning runs and afternoon bike rides. He has determined his sweat losses from his early morning runs average around 2 liters. Which range of fluid intake would be most appropriate?
a. 2.5-3.0 liters
b. 1.0-1.5 liters
c. 1.5-2.0 liters
d. 3.0-3.5 liters
a. 2.5-3.0 liters
Exercise associated hyponatremia is primarily caused by which of the following?
a. Excess salt consumption
b. Not drinking enough sport beverages
c. Not consuming adequate electrolytes
d. Excessive fluid intake
d. Excessive fluid intake
A client weighs 50 kg and is training to complete a cool weather half-marathon in a time of about 2 h. The client’s sweat losses are expected to equal 2 liters (about 4% of body mass). Which fluid intake goal would be most appropriate?
a. Begin the race euhydrated and simply drink to thirst.
b. Drink 1 liter of water and 1 liter of sports beverage during the race.
c. Drink 2 liters of sports beverage during the race.
d. Drink 2 liters of water during the race.
a. Begin the race euhydrated and simply drink to thirst.
A client’s pre-exercise weight is 65.0 kg. Their post-exercise weight is 63.0 kg. They consumed 0.5 liters of fluid during training. What was the volume of their sweat loss?
a. 2.5 liters
b. 1.5 liters
c. 2.0 liters
d. 1.75 liters
a. 2.5 liters
What is the minimum percentage of beverage fluid replacement range that should be suggested for clients who lose more than 3% of their body mass during training and train more than once over a 24-hour period?
a. 120-130%
b. 90-100%
c. 110-120%
d. 140-150%
c. 110-120%
Which of the following electrolytes is found in the greatest concentration in the extracellular fluid?
a. Calcium
b. Magnesium
c. Sodium
d. Potassium
c. Sodium
A sweat-loss assessment has determined a client loses about 1.5% of their body mass during a typical training session. The client trains 5 days per week. What is the best hydration advice for this client?
a, Assess sweat losses from every session and replace 150% of losses with measured fluid intake before the next training session.
b. Drink enough water to ensure they never feel thirsty.
c. Drink eight glasses of water per day.
d. Drink ad libitum. If this does not assure the client, advise an extra 500 mL of water before bed and before reporting to train.
d. Drink ad libitum. If this does not assure the client, advise an extra 500 mL of water before bed and before reporting to train.
Which of the following symptoms may be indicative of exertional rhabdomyolysis?
a. Extremely-dark-colored urine
b. Headache
c. Excessive thirst
d. Dry mouth
a. Extremely-dark-colored urine
Which range identifies the percentage of body mass that is comprised of water?
a. 10-30%
b. 50-70%
c. 30-50%
d. 70-90%
b. 50-70%
A client’s pre-exercise weight is 80.0 kg. Their post-exercise weight is 78.0 kg. They consumed 1.0 liters of fluid during training. What was the volume of their sweat loss?
a. 1.0 liter
b. 3.0 liters
c. 2.0 liters
d. 2.5 liters
b. 3.0 liters
Which energy pathway describes the primary source of ATP when your body is at rest or during low intensity, longer-duration exercise?
Oxidative Energy System
Which energy pathway describes what provides your body with immediate energy and lasts about 10 seconds
ATP-PC
Which energy pathway describes the breakdown of glucose to create ATP?
Glycolysis
What is glycolysis?
Breakdown of glucose to make ATP
What is ATP-PC?
Energy system that gives 10 seconds worth of energy
What is the oxidative energy system?
Primary source of energy during low intensity, long-duration exercise
Which energy system is used in the start of a sprint?
ATP-PC
Which energy system is used in distance running?
Oxidative
Which energy system is used in running the bases in baseball?
Glycolysis
