Hydration and making weight

Question 1

500-600ml

Answer 1

Consumed 3-4 hours before event

Question 2

250-300ml

Answer 2

Consumed 10-15 minute before event

Question 3

1.25-1.5L

Answer 3

To replace every 1kg lost

Question 4

50mmol

Answer 4

To replace sodium lost if exercise is longer than 2 hours. This is because sodium is absorbed in the intestine and will promote the to drink water and promote hydration.

Question 5

<135 mmol/L

Answer 5

Hyponaetremia which causes bloating, dizziness and nausea

Question 6

Maughan et al 2016

Answer 6

Compared 13 different fluids to see which had the best fluid retention. It was found that whole milk, skimmed milk, orange juice and oral rehydration had better fluid retention than water after 2 hours post excercise

Question 7

4-6 hours

Answer 7

Fluid should be replaced within 4-6 hours post exercise

Question 8

Maughan et al 1996

Answer 8

Suggested that drinking water would dilute the sodium plasma levels which would decrease the need to drink and increase the urine out put which can lead to hyponaetremia, so it is suggested that a sodium drink is consumed when their is great fluid loss, high intensity exercise and long duration

Question 9

45-75 minutes

Answer 9

For intense exercise lasting 45-75 minutes the athlete should consume 40-80g/he carbohydrate to prevent low glucose levels and for high intensity exercise lasting more than 3 hours is should be 90g/hr which can only be achieved in multiple transportable carbohydrate

Question 10

Athletes who make weight

Answer 10

Judo, wrestling and boxing

Question 11

Methods of making weight strategy

Answer 11

Laxatives, food restriction, fluid restriction, vomiting

Question 12

Treatment strategies for making weight

Answer 12

500-1000 kcal deficit
7-10 day follow up
Periodisation and eating plan to achieve weight loss goals
Low GI diet