Hydration/ sports drinks

Question 1

ideal sports drink (% carbs, mg sodium and potassium)

Answer 1

1% carbs
20-30mg sodium
5-10mg potasium

Question 2

T/F both body temp and HR rise faster when dehydrated

Answer 2

T

Question 3

Steps in regulation of body temp

Answer 3

1. Exercising muscle/environment creates heat load

2. Central receptors send strong signals to hypothalamus to start vasodilation/ sweating

Question 4

T/F 5% loss in water = 30% reduction in work

Answer 4

T

Question 5

Effects of exercise training acclimatization

Answer 5

increased blood volume, skin blood flow, and size of sweat glands

lower set post temps, sweating + shivering thresholds.

Question 6

effects of dehydration on energy

Answer 6

• reduction in blood volume, reduced skin blood flow, sweat rate, heat discretion and increased core temp
• increased use of muscle glycogen

Question 7

effects of fluid intake on exercise

Answer 7

• helps restore plasma volume prevention dehydration

- gylcerol enhances fluid retention

Question 8

effects of sodium+ electrolyte replacement

Answer 8

maintains thirst, increases water uptake, retention of fluid

Question 9

fluid requirements before exercise/ after

Answer 9

6-8ml per kg 2 hours prior

after- replacement of H20 + electrolytes, water not enough( can cause fall in plasma sodium)