hydration

Question 1

what is hydration?

Answer 1

the process of providing adequate amounts of liquid to bodily tissues

Question 2

what is dehydration?

Answer 2

a condition that can occur when the loss of bodily fluids mostly water exceeds the amount that is taken in

Question 3

what is thermoregulation?

Answer 3

the way the body is able to maintain a consistent internal temperature, regardless of changes in the external temp. it is an involuntary function, happens within our body.

Question 4

what impacts the body’s ability to control temperature?

Answer 4

exercise, bodys natural reaction to cool you down by sweating

Question 5

how much water should we eliminate throughout the day?

Answer 5

1500 as urine, 500ml through evapouration and perspiration, 300ml through the lungs and 200ml through the digestive system.

Question 6

effects of dehydration

Answer 6

impaired cardiovascular function
loss of co ordination
loss of motor control

Question 7

what is important to include in ur drinks when exercising?

Answer 7

sodium, it maintains body fluids, found in sports drinks

Question 8

what should you do to maintain optimal performance?

Answer 8

keep water and electrolyte contents constant.

Question 9

what are electrolytes?
what are their function

Answer 9

electrically charged minerals that help your body work. 1.
they conduct electricity when mixed with water, regulate and control nerve and muscle function. eg. sodium, potassium and calcium

Question 10

why can a small change in water affect body’s endurance performance?

Answer 10

fluid loss= decrease in plasma (carries all dissolved minerals in the blood) , - in plasma lowers BP and blood flow, to over come this the heart rate +

Question 11

what does the muscles need to overcome this?

Answer 11

oxygenated blood, if blood isnt flowing fast enough , heart rate will + . cause of this, less blood goes to the skin so athlete gets hotter and looses more fluid.

Question 12

what is hyponatremia?

Answer 12

state of water intoxication (too much water in the body) . occurs when concentration of sodium in blood is low

Question 13

what is sodium

Answer 13

an electrolyte, helps regulate the amount of water in and around your cells. drinking too much causes sodium to be diluted, cells swell.

Question 14

what is exercise hyponatremia a result of?

Answer 14

1. over consumption
2. under replacement of sodium losses
3. or both

Question 15

what are the 5 symptoms
of hyponatremia?

Answer 15

1. bloating
2. vomiting
3. nausea
4. headache
5. cerevral edema (swelling of brain)

Question 16

how to prevent it

Answer 16

replace water at the exact same rate its lost or add sodium

Question 17

what is a useful indicator of hydration?

Answer 17

urine, light yellow= proper fluif level, dark yellow = dehydration

Question 18

what is ADH

Answer 18

anti directic hormone, released when body is dehydrated. signal conveyed to kindneys to produce less urine

Question 19

3 functions of electrolytes

Answer 19

maintaining water balance, helping muscles contract and relax, helping transmit nerve impulses

Question 20

what are the 3 types of sport drinks?

Answer 20

isotonic, hypotonic and hypertonic

Question 21

what are isotonic sport drinks?

Answer 21

contains similar concentrations of salt and sugar
quickly replaces fluids lost by sweating, boost of carbohydrate.
drank when demand for fluid is high
best for short duration or high intensity
take lomg to enter blood. lots of sugar ( causes cramps)

Question 22

hypotonic drinks

Answer 22

lower concentration to salt and sugar. less than 5% carb. quickly replaces fluids
absorbed into blood faster
help fluid hydaration of glucose during endurance events.
suitable for athletes who need fluid w/o carb. eg. gymnastics , lower risk of cramps

Question 23

hypertonic

Answer 23

high concentration of salt to sugar. high amount of glucose and carb. absorbed slow
recovery drinks
increase dehydration
thirsty and nauseous