hydration Flashcards
notes
what is hydration?
the process of providing adequate amounts of liquid to bodily tissues
what is dehydration?
a condition that can occur when the loss of bodily fluids mostly water exceeds the amount that is taken in
what is thermoregulation?
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.
what impacts the body’s ability to control temperature?
exercise, bodys natural reaction to cool you down by sweating
how much water should we eliminate throughout the day?
1500 as urine, 500ml through evapouration and perspiration, 300ml through the lungs and 200ml through the digestive system.
effects of dehydration
impaired cardiovascular function
loss of co ordination
loss of motor control
what is important to include in ur drinks when exercising?
sodium, it maintains body fluids, found in sports drinks
what should you do to maintain optimal performance?
keep water and electrolyte contents constant.
what are electrolytes?
what are their function
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
why can a small change in water affect body’s endurance performance?
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 +
what does the muscles need to overcome this?
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.
what is hyponatremia?
state of water intoxication (too much water in the body) . occurs when concentration of sodium in blood is low
what is sodium
an electrolyte, helps regulate the amount of water in and around your cells. drinking too much causes sodium to be diluted, cells swell.
what is exercise hyponatremia a result of?
- over consumption
- under replacement of sodium losses
- or both
what are the 5 symptoms
of hyponatremia?
- bloating
- vomiting
- nausea
- headache
- cerevral edema (swelling of brain)
how to prevent it
replace water at the exact same rate its lost or add sodium
what is a useful indicator of hydration?
urine, light yellow= proper fluif level, dark yellow = dehydration
what is ADH
anti directic hormone, released when body is dehydrated. signal conveyed to kindneys to produce less urine
3 functions of electrolytes
maintaining water balance, helping muscles contract and relax, helping transmit nerve impulses
what are the 3 types of sport drinks?
isotonic, hypotonic and hypertonic
what are isotonic sport drinks?
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)
hypotonic drinks
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
hypertonic
high concentration of salt to sugar. high amount of glucose and carb. absorbed slow
recovery drinks
increase dehydration
thirsty and nauseous
