Lecture 34

Question 1

what is hyperhydration

Answer 1

more body water than normal

Question 2

what is hypohydration

Answer 2

less body water than normal

Question 3

what is euhydration

Answer 3

normal body water

Question 4

what is dehydration

Answer 4

losing body water

Question 5

what is rehydration

Answer 5

gaining body water

Question 6

the volume and composition of body fluid are both important, both are detected and controlled precisely by …..

Answer 6

• blood pressure receptors
• osmoreceptors

Question 7

sweat causes plasma osmolarity to increase, what hormone will be released because of this change

Answer 7

vasopressin which will cause vasoconstriction to maintain blood pressure

Question 8

body fluid is maintained precisely with a change of less than ….. per day

Answer 8

+ or - 0.5L

Question 9

increased osmolarity of body fluids inhibits what

Answer 9

inhibits sweating

Question 10

what state of hydration could you be in and not realise

Answer 10

hypoantraemic and hyperhydrated

Question 11

how much water can the stomach empty in an hour (average)

Answer 11

average of 1L per hour

Question 12

what does increased osmolarity and decreased blood volume cause

Answer 12

• decreased thermoregulatory efficiency
• increased cardiovascular strain

Question 13

what is meant by thermoregulatory efficiency is decreased when osmolarity increases and blood volume decreases

Answer 13

• increased sweating threshold and decreased sensitivity
• increased skin blood flow threshold and decreased sensitivity

Question 14

what is meant by cardiovascular strain is increased when osmolarity increases and blood volume decreases

Answer 14

decreased stroke volume

increased heart rate

decreased cardiac output

Question 15

what are the positives to using the alternative view of drink to thirst

Answer 15

• avoids exercise associated hyponatraemia
• no performance benefit shown for drinking beyond thirst
• safe

Question 16

what performance is most effected by hypohydration

Answer 16

endurance

Question 17

what is the IF dehydration …… and the AND high…….. that leads to THEN dehydration makes heat illness more likely

Answer 17

IF dehydration increases body temperature AND high body temperature facilitates heat illnesses THEN dehydration makes heat illness more likely

Question 18

optimal hydration for training is …

Answer 18

unclear

Question 19

hypohydration impairs anabolic response, so suggested…

Answer 19

rehydrate well in recovery (especially resistance)

Question 20

for performance try to limit body mass loss to (hydration)

Answer 20

2-4% of your initial mass

Question 21

recommendations of hydration before exercise

Answer 21

~0.5L at 3-4 hours before (with CHO and salt)

~0.2L <30 min; unless running hard

Question 22

recommendations of hydration during exercise

Answer 22

~600ml per hour