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Nutrition/Hydration Sports Science > Hydration > Flashcards

Hydration Flashcards

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1
Q

What are the three main things sports drinks contain?

A

Carbohydrates, electrolytes and flavour

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2
Q

What is the purpose of carbohydrates in sports drinks?

A

To provide a fuel source for the muscles and brain, as well as contributing to the flavour of the drink

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3
Q

What happens when carbohydrate concentration is below 8%?

A

Both carbohydrate and water are rapidly absorbed from the small intestine

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4
Q

What happens as carbohydrate concentration increases beyond 8%?

A

Water absorption slows

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5
Q

What do sports drinks use as carbohydrate sources?

A

Glucose, glucose polymers, sucrose and fructose

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6
Q

What is the total carbohydrate concentration in sports drinks?

A

4-8g per 100mL

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7
Q

What does replacing glucose with glucose polymers help?

A

To improve the rate at which carbohydrates and fluids empty from the stomach

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8
Q

Which key electrolytes do sports drinks contain?

A

Potassium and sodium

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9
Q

What is the purpose of sodium in sports drinks?

A

To stimulate the absorption of carbohydrates and water from the small intestine, and encouraging you to drink more and replace fluids faster

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10
Q

How many mmol/L of sodium are in most sports drinks?

A

10-25 mmol/L of sodium

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11
Q

What do higher levels of sodium encourage?

A

Better fluid retention during rehydration

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12
Q

What is the issue with higher levels of sodium?

A

The higher the levels of sodium, the less palatable the drink is

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13
Q

Why is flavour an important feature of a sports drink?

A

The more you enjoy the flavour, the more you will drink

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14
Q

How much of their fluid losses do most athletes replace during exercise?

A

Only half their fluid losses and fail to fully rehydrate

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15
Q

When has carbohydrate intake during exercise been shown to enhance performance?

A

Over 90 minutes of lower intensity exercise, prolonged periods of high-intensity exercise of over 60 minutes, high-intensity exercise and athletes who have heavy sweat losses

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16
Q

What type of sports are sports drinks best suited for?

A

Endurance and high-intensity sports

17
Q

What are the three types of commercial sports drinks?

A

Hypotonic, isotonic and hypertonic

18
Q

Describe hypotonic drinks in relation to the body’s fluids and carbohydrates?

A

They are less concentrated then the body’s fluids, contain little to no carbohydrates and will be absorbed at the fastest rate

19
Q

What do hypotonic drinks help with?

A

Rapid re-hydration during or immediately after long exercise sessions

20
Q

Describe isotonic drinks in relation to the body’s fluids and carbohydrates?

A

They have similar concentration to the body’s fluids, contain some carbohydrates and electrolytes and are absorbed quickly

21
Q

What are isotonic drinks ideal for?

A

Re-hydration and topping up glycogen stores during or following exercise

22
Q

Describe hypertonic drinks in relation to the body’s fluids and carbohydrates?

A

They are more concentrated than body fluids and are absorbed slowly

23
Q

What are hypertonic drinks not ideal for?

A

Re-hydration because of their high carbohydrate content

24
Q

What are hypertonic drinks suitable for?

A

Replenishing fuel stores to aid recovery and should be taken with isotonic or hypotonic drinks

25
Q

What does sports water contain and what is it suitable for?

A

A lower carbohydrate and electrolyte content, suitable for moderate exercise of less than an hour

26
Q

What is the issue with cordials, soft drinks and juices?

A

They are too high in carbohydrates and too low in electrolytes for ideal fluid replacement

27
Q

What does carbonation in soft drink do?

A

Decreases voluntary fluid intake

28
Q

What is the absorption of water like and what is it suitable for?

A

Water is absorbed as quickly as sports drinks and is suitable for low intensity or short duration exercise

29
Q

What is the problem with energy drinks?

A

Carbohydrate concentration is generally too high in energy drinks

Nutrition/Hydration Sports Science (3 decks)

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