Hydration Part 2 W4 Flashcards
In the ACSM guidelines, what is the dietary recommendation for 2-4 hours pre event?
5-10ml fluid/kg body weight
(sodium, salt snacks or small meals)
Fluid intake
In the ACSM guidelines, what is the dietary recommendation post-exercise for rapid recovery?
Consume 1.25-1.5L for each KG BM loss and sodium
In the ACSM guidelines, what is the dietary recommendation during exercise?
Sufficient fluid to limit body mass losses to >2% and limit excessive electrolyte imbalance
> 2h (salty sweaters)= add sodium
1h= consider CHO addition
In the ACSM guidelines, what is the dietary recommendation post-exercise for longer recovery?
Resume dietary practices
Consume additional plain water
What is sodium important for pre-exercise?
Fluid retention
What electrolyte is critical for hydration?
Sodium (other electrolytes are not seen as critical/important)
What is sodium important for during exercise?
Limiting electrolyte loss
Reduce hyponatremia risk
Stimulate thirst
What is sodium important for post exercise?
Restoration of sodium and fluid balance
During exercise, what does sufficient fluid consumption limit body mass loss to?
<2%
No more than 2% body mass
How do you calculate sweat rate?
Weight Before - Weight After= Weight Loss,, Duration of exercise (in h)
Bottle Weight Before- After= Volume Consumed,, Urine Loss
Sweat rate (Litres per hour)= C+Z-U/D
What should a CHO-E solution do?
Supply CHO as the major energy source
Be effective at maintaining hydration status
What should energy from a CHO-E solution look like? Kcal/L from CHO, %
80-135kcal/L from CHO
>75% of energy from CHO’s that induce high glycaemic response
What should sodium from a CHO-E solution look like?
20-50mmol/L
460-1150mg/L
What is hyponatremia?
How much sodium is in your blood
Low blood sodium (<135mmol/L)
How can hyponatremia arise?
From over drinking fluids more than fluid losses
Exacerbated with high sweat sodium losses+ low sodium beverages
What individuals have increased risk of hyponatremia?
Recreational athletes
Women
What are symptoms of hyponatremia?
Low blood pressure
Feeling nauseous or vomiting
Loss of consciousness or coma
Feeling weak
Convulsions or seizures
Fatigue
Changes in personality (confusion or short temper)
What is the goal of hydration at the start of exercise?
To start in euhydration
What is the unit for sweat rate?
Litres per hour
In the sweat rate formula, what is 1L equivalent to?
1kg
What does C stand for in sweat rate formula?
Weight Loss
What does Z stand for in sweat rate formula?
Volume consumed
What does U stand for in sweat rate formula?
Urine Loss
What does D stand for in sweat rate formula?
Duration
What do we presume urine loss is unless stated?
0.3L
How do you work out estimated amount of minimal fluid needed?
1) Work out 2% of original body mass
2) Work out difference between 2% weight and the current weight of the individual (Current-2%)
3) Add the difference to current fluid intake
4) Answer in Litres
