Hydration Flashcards

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1
Q

Approx. how much water makes up the body?

A

50-60%

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2
Q

Name the 5 functions of water.

A
  1. Transport
  2. Protection
  3. Temperature regulation
  4. Biochemical reactions
  5. Medium for reactions
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3
Q

Where is most water found in the body?

A

Intracellular fluid

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4
Q

Where is water gained?

A

Food, drinks, metabolic products

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5
Q

Where is water lost?

A

Urine, faeces, respiration and skin

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6
Q

What is euhydration?

A

When water gain equals water lost - also referred to as in-water balance

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7
Q

What is dehydration?

A

Body water deficit greater than normal daily fluctuations

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8
Q

What % of weight loss defines dehydration?

A

2%

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9
Q

What is plasma osmolality? How does it relate to dehydration?

A

The concentration of dissolved molecules in blood plasma
The higher the osmolality, the greater risk of dehydration

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10
Q

When is plasma osmolality used?

A

To assess dehydration at one point in time

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11
Q

What methods can be used to assess dehydration over a period of time?

A
  • Change in body mass
  • Plasma osmolality
  • Urine specific gravity
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12
Q

Why isn’t a hot and humid environment a favoured condition for sweating?

A

Decreased evaporative cooling affect due to high water content

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13
Q

How is heat lost from the body during exercise?

A

Hypothalamus senses increased body core temperature, redistributing blood to the skin and initiates sweating

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14
Q

What happens to blood during sweat loss?

A

Decreased volume, increased viscosity
Therefore increases HR

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15
Q

What does dehydration impact the most?

A

Aerobic exercise and decision making

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16
Q

What is the recommended guidelines for hydration pre-event?

A

5-10ml/kg

17
Q

Consumption of what is promoted with hydration? And why?

A

Sodium - promotes water retention in the kidneys to maintain osmolality

18
Q

What is recommended for hydration during exercise?

A

400-800ml/hr

19
Q

What type of hydration is recommended for events lasting over an hour?

A

CHO drinks or gels

20
Q

What is the sweat rate equation?

A

weight loss + vol consumed - urine loss /
duration of exercise

21
Q

What is hyonatremia?

A

Too much water in the body resulting in low sodium levels
Below 135-145mmol/L

22
Q

When is hyonatremia normally seen?

A

Females and recreational athletes

23
Q

What is recommended for quick hydration recovery?

A

Consume 120-150% body mass with sodium

24
Q

What is the recommended hydration guidelines for normal recovery?

A

Everyday standards - 5-10ml/kg

25
Q

What is the typical daily intake of water for an adult?

A

2-2.8L/d