Hydration Flashcards
What leads to dehydration?
- exercise -> muscle contraction -> heat production
- warm environment
- core body temp goes up
-> which leads to sweating which deminishes your body fluids and electrolytes and blood volume
what are the stages of dehydration (in % BM loss)
- 1-2%
- 2-4%
- 4-6%
- 6%
- 10%
what are the consequences of each stage of dehydration?
1-2: increase HR, lower temp control
2-4: decrease performance, increased fatigure/decisions compromised
4-6: decrease muscle strength, hand eye coordination
6: increase respiratory rate, nausea, confusion
10: heat stroke, faiting - exhaustion
at what USG is considered dehydration?
anything above 1.020
Sweat volume (L) = x + x
(pre BM-post BM) + (fuid intake - urine volume)
Sweat rate (L/hr) = x/x
sweat volume/time
what factors influence sweat loss?
- exercise intensity
- environmental conditions
- clothing/equipment
- initial hydration status
- body composition
- competitive demands
what is the average dehydration level? (% BM loss)
2-4 but obviously you want as low as possible
what happens to sweat volume as you get more fit? and why is that thought to happen?
it increases
maybe because your body has become more efficient at cooling itself down or maybe because you are more muscular so your body temp goes up more, you sweat more
what are the electrolytes?
- Na
- Cl
- K
- Ca
- Mg
which two electrolytes are the most affected by sweating?
Na and Cl
why is salt important for hydration?
it helps with fluid retention… water would just go right through you without salt (electrolytes are just as important as water)
what is the name for extreme imbalance of electrolytes?
hyponatremia
what percent of body mass is water? what percent of muscle is water?
- 60%
- 75%
how much is a dose of electrolytres?
9grams per L
