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Kin 428 > Hydration > Flashcards

Hydration Flashcards

1
Q

Purpose of water in body

A
  • cushion/protection
  • water and electrolyte balance (osmotic pressure)
  • carries oxygen, nutrients, hormones, etc
  • carries waste products away for excretion
  • solvent for minerals, vitamins, AA, glucose
  • functioning of our senses
  • regulation of body temp
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2
Q

When does heat production increase

A

Higher BMR, infectious disease, shivering, exercise

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3
Q

60-80% of metabolic heat produced during exercise is converted

A

To heat (within the body)

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4
Q

How is heat removed from body

A

Radiation, conduction, convection and evaporation

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5
Q

In sport and physical activity what would impact our ability to sweat (evaporate water)?

A
  • physical environment (heat, humidity)
  • hydration
  • intensity, duration, body size, training, fitness levels
  • equipment (what wearing)
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6
Q

What is most essential nutrient

A

Water

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7
Q

Losses of water

A

Perspiration, respiration, urine, feces

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8
Q

What produces water

A

Metabolism

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9
Q

AI for water

A

Adult males= 3.7L
Adult females= 2.7L

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10
Q

UL for water

A

No UL set

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11
Q

What does water include

A

All foods, beverages and water
Anything liquid at room temp

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12
Q

How does metabolism produce water

A

Water is by product when break down macronutrients for energy

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13
Q

What is water held in body with

A

Protein, CHO and electrolytes

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14
Q

How much of body is made up of water

A

50-60%

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15
Q

What is water regulated by

A

Regulated by kidneys (euhydration or normohydration)

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16
Q

How do you know if you’re adequately hydrated

A

Thirst mechanism
Color of urine

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17
Q

When is best time to check urine

A

Right in morning

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18
Q

3 hydration statuses

A

Hypo- or dehydration
Euhydration
Hyperhydration

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19
Q

Effects of hypohydration

A

Detrimental to performance
Heat illness, sickness
Lose consciousness
Death

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20
Q

Effects of euhydration

A

Good performance

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21
Q

Effects of hyperhydration

A

No advantage

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22
Q

Hyponatremia

A

Low sodium in blood
- if sweating lots cant just have plain water

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23
Q

Effects of hyponatremia

A

Confusion, fainting
Fatal is misdiagnosed

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24
Q

Practical hydration goals

A
  • getting comfortable with hydration during intensity
  • consume fluids to match sweat rates (or minimize drop in BW)
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25
Q

How much water include with each meal +snack

A

250-500ml

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26
Q

When training in heat-

A

Monitor for signs of dehydration

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27
Q

How much water or fluids with recovery

A

500-750ml

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28
Q

How much sweating may reduce performance

A

As little as 2% loss of body weight due to sweating

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29
Q

What exercise does loss of BW due to sweating affect most

A

Most severe on aerobic endurance performance
- especially hot, humid environments

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30
Q

2 types of loss of BW due to sweating

A

Voluntary and involuntary

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31
Q

When is it likely that fluid deficits during exercise will reach levels likely to effect performance

A

When exercise duration exceeds 60mins and when ambient temperature is high

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32
Q

Factors to think about (sweating)

A

Hydration status at start of training
Equipment worn
Cold temperatures
Training status/individual sweat rates

33
Q

How can hydration status be measured

A

Assuming athlete us in energy balance, daily hydration can be estimated by tracking early morning body weight (on very accurate scale) measured upon waking after morning voiding

34
Q

Acute changes in BW=

A

A shift in body water

35
Q

What else can be used to measure hydration status

A

Specific gravity and urine osmolality

36
Q

osmolality

A

Refers to amount, or concentration of dissolved substances (solute) in a solution (osmol/kg solvent)

37
Q

When does osmolality increase and decrease

A

Increase with dehydration (hypertonic)
Decreases with overhydration (hypotonic)
Water movemetn from hypo to hypertonic

38
Q

Osmolarity

A

Number of solute particles per litre of solution

39
Q

Value <1.020

A

Considered adequate for hydration status; usually measured upon waking

40
Q

Sweat rate calculation

A
  1. Weigh prior to workout, record in kg (1kg = approx 1L)
  2. Weigh post workout, record in kg
  3. Sweat loss in litres= BW before- BW after (add any fluids consumed during training)
  4. Divide sweat loss by length of workout (min or hr)
41
Q

Pre workout 74kg
Post workout 73kg
500ml water consumed in 1 hr training

A

74kg - 73kg = 1 + 0.5L = 1.5L/hr

42
Q

What does the assumption 1kg=1L ignore

A

Other confounding factors: fuel use, CHO oxidation

43
Q

Limitation with fluid balance assessment: what are conditions that are specific in which testing took place

A

Temperature
Training status
Humidity
Intensity/duration
Hydration status at start
Acclimitization

44
Q

As bw increases what happens to sweating

A

Increases

45
Q

As intensity increases what happens to sweating

A

Increases

46
Q

As temperature increases what happens to sweating

A

Increase

47
Q

The old ACSM recommendations for hydration

A

Athletes should aim to replace 100% of their BW losses during exercise and to ingest supplemental sodium (no performance advantage)

48
Q

New ACSM recommendations for hydration

A

Fluids should be replaced at a rate that will insure that BW losses during exercise do not exceed 2%

49
Q

Dehydration and the effects on exercise performance

A
  • impaired performance
  • greater reliance on CHO for fuel
  • might degrade mental/cognitive performance
  • impair vigilance (errors)
    -impair reaction time
  • may be factor in GI distress
  • increased RPE
50
Q

Does dehydration matter

A
  • in reality performance impact of dehydration is less clear
    Athletes complete events with variable fluid intake
51
Q

What are guidelines for dehydration and reality

A

Limit %BW loss to within 2% of starting BW
Reality: large variability with % change in BW from -8% to +5% at end of marathon

52
Q

Physiological effects of dehydration

A

Decrease plasma volume-> increase plasma osmolality + blood viscosity -> decrease central blood volume + filling of heart -> decrease SV + increase HR -> decrease cardiac output -> decrease blood flow + sweat rate

53
Q

What does all the physiological effects do

A

Increase core temperature

54
Q

Effects of starting a training session in a dehydration state (hypohydration)

A

3.2% drop in mean power output
Impairs endurance performance

55
Q

What is sweat made up of

A

99% water and 1% electrolytes

56
Q

Major electrolytes in sweat

A

Sodium and chloride

57
Q

What is sodium content of sweat

A

Variable, depends on training status, heat acclimitization, hydration status

58
Q

If sweating lots what do we need to replace

A

H20 and electrolytes
Can’t just drink water

59
Q

Exercise associated hyponatremia

A

Low concentration of sodium in blood
<135mmol/L

60
Q

What are symptoms of hyponatremia

A
  • very similar to dehydration
  • often can be asymptomatic (biochemical hyponatremia)
61
Q

What is hyponatremia typically associated with

A
  • endurance events (long duration, low intensity)
  • increased availability of fluids (before/during/after)
  • slower athletes
  • lighter body weight/smaller individuals/females
62
Q

Signs and symptoms noted with serum sodium <130mmol/L

A

Bloating
Puffiness of hands and feet
Nausea
Vomiting
Headache

63
Q

Signs and symptoms of severe cases <120mmol/L

A

Seizures
Coma
Respiratory arrest
Permanent brain damage
Death

64
Q

Electrolytes

A

Substance which, in solution, conducts an electrical current

65
Q

Primary electrolytes

A

Sodium, chloride, bicarbonate, surface, magnesium, calcium

66
Q

AI for sodium and what it doesnt take into account

A

1,500mg/day
No allowances for increased sodium losses with sweating
Takes into consideration inactive adults

67
Q

UL of sodium and daily value used on food labels

A

2,300 mg/day UL
2,400 DV

68
Q

Do other electrolytes have significant role in hydration before, during, or after

A

No emerging evidence to suggest anything other then sodium has significant role

69
Q

Major function of sodium

A

Principe electrolyte in extracellular fluids, serves to maintain normal body fluid balance & osmotic pressure

70
Q

What is sodium critical for

A

Nerve impulse transmission and muscle contraction

71
Q

What is sodium also a component of

A

Sodium bicarbonate
- helps maintain normal acid base balance

72
Q

During intense exercise what happens to sodium concentration

A

Increases in blood to help maintain blood volume

73
Q

What else increases during exercise to conserve body water and Na supplies

A

Antidiuretic hormone (ADH)/vasopressin

74
Q

What do endurance athletes with high sweat rate/salty sweat have to do

A

Need additional sodium during and after exercise

75
Q

What should be included during endurance sport

A

Sodium if sweat losses high especially if exercise lasts more than 2 hr

76
Q

Before exercise for sodium recommendations

A

Foods/fluids containing sodium can help retain fluids consumed prior to exercise to establish euhydration

77
Q

Sodium reconditions for after exercise

A

Restoration and replacement of sodium is prerequisite for effective restoration and maintenance of euhydration

78
Q

Is coconut water a good sodium and hydration drink

A

Good for hydration not a lot of sodium
Need to eat sodium product

Kin 428 (13 decks)

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