Hydration Flashcards
Hydration
The body’s ability to absorb water
Benefits of hydration
> Blood normaliser
Muscle fuel
Clearer skin
Productivity boost
Toxic remover
Lubrication of joints
Calorie control
Brain boost
Fatigue buster
Fluid balance
Dehydration symptoms
> Dizziness
Thirst
Dry mouth
Rapid heartbeat
Headache
Dry skin
Decreased urination
Swollen tongue
Fatigue
Palpitations
Electrolytes
Minerals: Sodium, potassium, chloride
> Dissolve into the body as ions
Sodium
> Maintains water and electrolyte balance
Needed for ‘action potential’
Potassium
> Regulates fluid balance
Muscle contractions
Needed for ‘action potential’
Chloride
> Keeps fluid inside and outside cells balanced
Maintains blood volume, blood pressure, pH
Osmolality
The number of particles (osmoles) of solute per kg of solvent (Osm/kg)
Hypotonic drink solutions
Glucose osmolality of the drink is lower than that of the blood.
Hypotonic drink solutions: characteristics
> Pre-exercise
Optimal hydration
Low in CHO
Quick absorption
Low intensity exercise
Hypotonic drink solutions: purpose
Quickly replace fluids lost by sweating, but low in carbs
(marathon runners, jockeys, gymnasts)
Isotonic drink solutions
Glucose osmolality of the drink is the same as that of the blood
Isotonic drink solutions: characteristics
> During exercise
Good hydration
Same amount of glucose as blood
Same absorption as water
Isotonic drink solutions: purpose
Quickly replace fluids lost by sweating, and provides a carb boost
(Athletes, footballers)
Hypertonic drink solutions
Glucose osmolality of the drink is higher than that of the blood
Hypertonic drink solutions: characteristics
> Post-exercise
Can lead to dehydration
Replenish blood glucose and glycogen stores
Slow absorption
Aids recovery
Hypertonic drink solutions: purpose
To supplement carbohydrate intake
(post-exercise)
