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Sports Nutrition > Hydration Part 1 W4 > Flashcards

Hydration Part 1 W4 Flashcards

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1
Q

What is total body-water volume within the body?

A

42L
60% of body mass

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2
Q

What is body water like in adults?

a) Lean body tissues
b) Fat mass

A

a) 75% water
b) 5-10% water

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3
Q

What are the functions of water?

A

Nutrient transport
Protection
Temperature regulation
Biochemical reactions
Medium for reaction

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4
Q

What is euhydration?

A

Normal state of body water content

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5
Q

How is fluid lost in the body (2200ml)?

A

Respiration= 200ml
Skin= 600ml
Feces= 100ml
Urine= 1300ml

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6
Q

How is fluid gained in the body (2200ml)?

A

Drink= 1200ml
Food= 700ml
Metabolic= 300ml

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7
Q

What is net body water balance?

A

The difference between fluid water gain (intake production) and fluid loss

Challenged during period of high sweat rates

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8
Q

What is dehydration?

A

Referred as hypohydration
Defined as a body water deficit greater than normal daily fluctuation

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9
Q

What is the most sensitive and simplest measure to determine acute body changes in body water?

A

Changes in body mass

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10
Q

What does acute 2% body mass reduction cause?

A

90% chance that body water deficits are sufficient to be classed as dehydration

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11
Q

What is osmolality?

A

A measure of the total dissolved particle concentration (in mOsm/kg)

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12
Q

What is the best static physiological index of hydration status?

A

Measurement of plasma osmolality

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13
Q

What is the typical values of osmolality?

A

275-295 mOsm/kg

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14
Q

What happens when the value of osmolality surpasses 295 mOsm/kg?

A

Its an indication of dehydration

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15
Q

How can dynamic dehydration assessment be tracked?

A

Body mass change (in energy balance)
Plasma osmolality
Urine specific gravity

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16
Q

What is urine specific gravity?

A

Urine density relative to water = 1.00

You are euhydrated at 1.003=1.035 U(Eu)

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17
Q

What is the bodies core temperature?

a) Normal body temperature
b) Exercise

A

a) 36-38degrees
b) 38-40degrees

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18
Q

What senses an increase in body/skin temperature?

A

Hypothalamus

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19
Q

How does the hypothalamus respond to increase body temperature?

A

Responds by increasing blood flow to skin and initiates sweating response

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20
Q

Why do we sweat?

A

Evaporative cooling
Heat production for execrise

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21
Q

What will evaporative cooling result in?

A

1L sweat evaporated will remove 573kcal of heat from the body

22
Q

What type of drinking during periods of sweat will lead to body water deficit?

A

Ad Libitum drinking

23
Q

What are components of sweat?

A

Sodium
Chloride
Potassium
Lactate

24
Q

What is plasma sodium normally?

A

135-145mmol/L

25
Q

What is sweat?

A

Hypotonic

26
Q

What does hypotonic mean?

A

Having a lower osmotic pressure than a particular fluid

27
Q

How does sweat loss cause reduced plasma and blood volume?

A

Water loss from the water component of blood (plasma)

27
Q

Why does sweat loss cause an increase in plasma osmolality increase?

A

Due to sweat being hypotonic

28
Q

What are the main mechanisms that control body temperature during exercise (therefore preventing hyperthermia)?

A

Sweating
Evaporative heat loss

29
Q

What does dehydration depend on?

A

Largely depends on developments due to inadequate fluid intake relative to fluid losses

(during exercise fluid losses are largely attributable to sweating)

30
Q

How does hypohydration impair performance when there is 1-2% body mass loss?

A

Minimal impact

31
Q

How does hypohydration impair performance when there is 2-3% body mass loss?

A

May degrade aerobic performance
Deterioration of sport-specific skills
Reduced cognitive function (with heat stress)

Minimal impact on sprint running
Minimal cognitive function impact (without heat stress)

32
Q

How does hypohydration impair performance when there is >3% body mass loss?

A

Impaired cognitive function (even in temperate)

33
Q

How does hypohydration impair performance when there is 3-4% body mass loss?

A

Minimal impact on muscle strength and power

34
Q

Is dehydration a blinding issue?

A

No

35
Q

What are potential mechanisms that may impair aerobic performance in warm-hot conditions?

A

Cardiovascular
Central Nervous system
Peripheral muscular factors
Respiration
Breathing sensations
Thermal comfort/ perceived exertion
Psychological
Temperature/Metabolic/Afferent feedback
Brain metabolism/ Brain Temperature
Blood pressure/Blood flow/ oxygen delivery/ metabolite removal

36
Q

What is hypohydration?

A

Negative fluid balance

37
Q

What is hyperhydration?

A

Positive fluid balance

38
Q

What is dynamic dehydration?

A

Changes over time

39
Q

How is dehydration measured?

A

Reference change value (RCV) and dehydration likelihood scale

40
Q

What is the dehydration threshold?

A

29 degree (every 1 degree warmer it further declines by 1.6%)

41
Q

What is the primary mechanism influencing hydration?

A

Cardiovascular strain (likely a critical primary factor)

42
Q

What is hydration?

A

The body’s ability to absorb water, the vital liquid it needs, and is based on how much is available to it.

43
Q

When is net body water balance challenged?

A

During period of high sweat rates

44
Q

How much heat is produced for every L of oxygen consumed, and how much of this heat is used to perform mechanical work?

A

4kcal of heat is produced for every L of O2

Only about 1kcal used to perform mechanical work

45
Q

Why is urine colour not always the most effective way of assessing hydration status?

A

Because it can be affected by different elements of the diet/medicine

46
Q

Why are cool drinks used during exercise?

A

Get very quickly into the stomach and cool the body

47
Q

What does the extent of change in Plasma Osmolality indicate?

A

5mmol/Kg= 80%
7mmol/Kg= 90%
9mmol/Kg= 95%
13mmol/Kg= 99%

48
Q

What does the extent of change in Body mass indicate?

A

1.3%= 80%
2.0%= 90%
2.5%= 95%
3.5%= 99%

49
Q

What does the extent of change in Urine Sensitive Gravity indicate?

A

0.005= 80%
0.008= 90%
0.010= 95%
0.014= 99%

Sports Nutrition (15 decks)

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