Hydration

Question 1

2/3 of body water is located inside individual cells and referred to as ______ fluid.

Answer 1

Intracellular (ICF)

Question 2

Remaining fluid found in the vascular system or in the space between cells is termed _____ fluid.

Answer 2

Extracellular (ECF)

Question 3

Molecules that contain a negative or positive charge are _____

Answer 3

Electrolytes

Question 4

The major ECF solute is ____.
The major ICF solute is ____.

Answer 4

Sodium
Potassium

Question 5

Regulatory mechanism that describes the processes that dictate total body water levels and water compartment movement in the body is ______.

Answer 5

Osmolality

Question 6

Physiological factors which prompt sodium and water appetite, such as high osmolality or low blood pressure

Answer 6

Dipsogenic signal

Question 7

Solution with a lesser concentration of solute

Answer 7

Hypo-osmotic

Question 8

_______ osmolality is a key driver of thirst. Consuming meals or snacks with sodium will promote a natural increase in fluid intake and also aid in retention of ingested fluids.

Answer 8

Plasma

Question 9

Rate at which fluids and their contents pass through stomach and into small intestine.

Answer 9

Gastric emptying rate (GER)

Question 10

The 3 primary involuntary actions that change levels of fluid and electrolytes in the body are: _____.

Answer 10

Food and beverage intake, urine loss during recovery, and sweat loss during exercise

Question 11

A normal hydration status

Answer 11

Euhydration

Question 12

American College of Sports Medicine recommends fluid intake should not exceed ______ volume and a fluid deficit should be limited to less than ___% of body mass.

Answer 12

Sweat-loss, 2%

Question 13

There is a huge variability in sweat losses among individuals, thus being highly inappropriate to suggest blanket _______ guidelines

Answer 13

Fluid-intake

Question 14

If someone continues to excessively hydrate for extended periods of time during exercise, _______ (EAH) may occur.

Answer 14

Exercise associated hyponatremia (hi-po-nay-tree-mia)

Question 15

As kidneys attempt to conserve body water, more _____ and less _____ will be found in the urine

Answer 15

Solutes, water

Question 16

Hyperhydration results in the kidneys trying to clear excess ______ and the urine will be more ______.

Answer 16

Water, dilute

Question 17

For clients requiring hydration advice, simply encourage consumption of ___ mL of water before bed and another ____ mL in the 2 hours before exercise

Answer 17

500

Question 18

Sodium-rich foods increase ____ intake and _______ during recovery and are probably only truly needed during very-intense and prolonged training phases

Answer 18

Fluid, retention

Question 19

Prescribed fluid intake may be appropriate if sweat loss exceeds __% body mass, especially if activity bouts occur within __ hours from each other

Answer 19

3, 12

Question 20

During exercise associated hyponatremia, ______ fluid shifts inside cells

Answer 20

Extracellular

Question 21

Pickle juice contains high concentration of sodium, which increases ____ drive and aids in consumed ______ retention.

Answer 21

Thirst, fluid

Question 22

An intense exercise session is the primary cause of ________.

Answer 22

Exertional rhabdomyolysis (rab-dough-my-oli-sis)