Hydration and electrolyte Balance

Question 1

What do Athletes use and what is the benefit?

Answer 1

Fluid Intake- Isotonic sports drink such as red bull, just prior to the competition to maintain rehydration and alertness

Question 2

What does fluid loss depend on?

Answer 2

During exercise depends on, Intensity and duration of the exercise, temperature, and humidity, body size and fitness level. The longer and more intense the exercise period, the more the need to drink before, during and after a event

Question 3

How much of our body has water?

Answer 3

60%

Question 4

What is important to do during exercise?

Answer 4

It is important that water balance is maintained during exercise

Question 5

At rest, how does water loss happen?

Answer 5

Happens via evaporation from the skin (sweat) and excrtion within the majority lost as urine

Question 6

What does water intake depend on?

Answer 6

Climate and body mass

Question 7

During exercise, what happens in terms of water

Answer 7

More water is produced during tissue respiration along with heat energy as a by-product of the metabolic process

Question 8

Where is water transported to during exercise?

Answer 8

To the skin

where sweating happens

Question 9

What does the loss of water from the skin cause and how does it happen?

Answer 9

Evaporation

Causes the skin to fall in temperature, and hence reduces the effect of heat production in muscle

Question 10

But far more water is lost as sweat …

Answer 10

Then is produced by tissue respiration

Question 11

The amount of sweat is determined by what?

Answer 11

External temperature
Body mass
Metabolic rate

Question 12

What do the kidneys do in terms of water?

Answer 12

Decrease urine flow in an attempt to decrease dehydration

Question 13

What must be replaced and why?

Answer 13

The total effect is that the body loses more water than is produced or retained, and this must be replaced if exercise is to continue at a maximal rate.

Question 14

What does the loss of water raise and why?

Answer 14

Raises the osmotic pressure in body fluids

Because the electrolytes become more concentrated in these body fluids

Question 15

What does the thirst mechanism not exactly match and what does this tell us?

Answer 15

The body’s hydration state

So more fluid should be consumed than thirst dictates

Question 16

How can we get the electrolytes to return to normal concentration after being more concentrated in these body fluids?

Answer 16

By replenishing water content

Question 17

In extreme exercise situations what happen to the water content?

Answer 17

6-10% of body water content is lost, hence the need for water intake during exercise

Question 18

How much water would the average person lose after one hour of exercise + I hour conditions? How much do we lose an hour?

Answer 18

1 litre of fluid

2 litres an hour

Question 19

What is 2% body weight loss equivalent to?

Answer 19

10% in effective performance

Question 20

What is the effects of sweating and what does it result in?

Answer 20

Sweating is the way in which the body maintains its core temperature at 37 degrees centigrade. This results in the loss of body fluid and electrolytes (minerals such as chloride, calcium, magnesium, sodium and potassium) and if unchecked will lead to dehydration and eventually circulatory collapse and heat stroke

Question 21

What does excessive lose of fluid impair?

Answer 21

Performace

Question 22

What happens due to excessive loss of fluid?

Answer 22

Blood plasma volume decrease and body temperature rises

Question 23

What happens to Heart Rate without fluid intake?

Answer 23

Haert Rate rises

Question 24

What happens to Heart Rate if suitable water is taken during exercise?

Answer 24

Heart rate kept constant

Question 25

What do sports drinks do?

Answer 25

Supplements energy, fluid and protein needs of the athlete

Question 26

What do Hypotonic sports drinks do?

Answer 26

Replace fluids lost through sweating as they are low in carbohydrates at around 4% glucose.
Popular with athletes who need fluid without many carbohydrates

Question 27

What do Isotonic sports drinks do?

Answer 27

contain concentrations of salt and glucose (between 5-7%) that match the same levels of concentration as in the blood to maximise fluid intake and absorption.

Question 28

What do both hypotonic and isotonic sports drinks have in common?

Answer 28

Both hypotonic and isotonic sports drinks are an important source of energy during exercise as they reduce the risk of dehydration.

Question 29

What do Hypertonic drinks do during recovery?

Answer 29

contain much higher levels of glucose - up to 20%. This highly concentrated drink is used to replenish depleted glycogen stores and should be drunk as soon as the exercise period has been completed.

Question 30

For rapid carbohydrate replenishment after exercise what is taken?

Answer 30

Carbohydrate food with the high glycemic index for example bananas, brown rice and pasta.

Question 31

When should food be eaten after exercise?

Answer 31

2 hours after physical activity
This is because eating these foods will be more efficient in increasing blood glucose concentrations and hence stimulating the greater insulin release needed to convert glucose to glycogen.

Question 32

Who will benefit from Optimal Glycogen Replenishment?

Answer 32

Optimal glycogen replenishment will benefit individuals involved in regular intense physical activity, such as playing in tournaments that span over a period of days.