Hydration Flashcards
What are the effects of dehydration
Decrease in skill performance
decrease in mental performance
opening of the blood brain barrier
increased RPE
what % of an adult is water
60-70
What is euhydration
When your body is in a normal state of water
What is hypohydration
When your body has a sustained decrease in water
What is hyperhydration
When your body has a sustained increase in water
What is dehydration
The decrease in water in your body
How does muscle mass affect water
more muscle mass more water your body retains
What are ways to measure pre exercise hydration
urine osmolality
serum osmolality
urine specific gravity
urine colour
what it is + pros + cons of urine osmolality
measure amount of solute present in a sample of urine
does this by seing how long take to freeze
euhydrated: <700mOsmol/kg
cons:
accuracy needs first void sample
expensive
affected by how long ago the athlete drunk
what it is + pros + cons of urine specific gravity
Colourful strips in handheld machine
euhydrated: <1.020mg/cm^3
Pro:
relatively cheap
tells lot of info
con:
accuracy needs first void
what it is + pros + cons of URiNE COLOUR
visual comparison
euhydrated <3 on scale
Pro:
cheap
education tool
Con:
Accuracy needs void sample
affected by other dietary components
what it is + pros + cons of serum osmolality
Blood sample
euhydrated ~285mOsmol/kg
Pro:
accuracy gold standard
Con:
expensive
Hydration guidelines
5-7ml/kg pre 4 hrs
then 3-5ml/kg 2hrs if still dehydrated
How do you measure sweat loss
Body weight loss + fluid intake
How do you measure dehydration (equation)
(Body mass loss/initial body mass) x 100
