Hydration Flashcards
Approx. how much water makes up the body?
50-60%
Name the 5 functions of water.
- Transport
- Protection
- Temperature regulation
- Biochemical reactions
- Medium for reactions
Where is most water found in the body?
Intracellular fluid
Where is water gained?
Food, drinks, metabolic products
Where is water lost?
Urine, faeces, respiration and skin
What is euhydration?
When water gain equals water lost - also referred to as in-water balance
What is dehydration?
Body water deficit greater than normal daily fluctuations
What % of weight loss defines dehydration?
2%
What is plasma osmolality? How does it relate to dehydration?
The concentration of dissolved molecules in blood plasma
The higher the osmolality, the greater risk of dehydration
When is plasma osmolality used?
To assess dehydration at one point in time
What methods can be used to assess dehydration over a period of time?
- Change in body mass
- Plasma osmolality
- Urine specific gravity
Why isn’t a hot and humid environment a favoured condition for sweating?
Decreased evaporative cooling affect due to high water content
How is heat lost from the body during exercise?
Hypothalamus senses increased body core temperature, redistributing blood to the skin and initiates sweating
What happens to blood during sweat loss?
Decreased volume, increased viscosity
Therefore increases HR
What does dehydration impact the most?
Aerobic exercise and decision making
What is the recommended guidelines for hydration pre-event?
5-10ml/kg
Consumption of what is promoted with hydration? And why?
Sodium - promotes water retention in the kidneys to maintain osmolality
What is recommended for hydration during exercise?
400-800ml/hr
What type of hydration is recommended for events lasting over an hour?
CHO drinks or gels
What is the sweat rate equation?
weight loss + vol consumed - urine loss /
duration of exercise
What is hyonatremia?
Too much water in the body resulting in low sodium levels
Below 135-145mmol/L
When is hyonatremia normally seen?
Females and recreational athletes
What is recommended for quick hydration recovery?
Consume 120-150% body mass with sodium
What is the recommended hydration guidelines for normal recovery?
Everyday standards - 5-10ml/kg
What is the typical daily intake of water for an adult?
2-2.8L/d
