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NFS302 > Lecture 4: Hydration > Flashcards

Lecture 4: Hydration Flashcards

1
Q

Old recommendation for amount of water to drink

A

1 mL/kcal consumed

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2
Q

New DRI for fluids (assumed normal activity)

A
  1. 7 L/day for men

2. 7 L/day for women

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3
Q

__% of fluid intake can come from food

A

20%

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4
Q

Functions of fluids

A
  • Delivers nutrients
  • Removes waste
  • Lubricates joints
  • Medium for chemical reactions
  • Blood volume
  • Absorption & release of heat
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5
Q

__% of the human body is made up of water

A

50-60%

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6
Q

__% of muscle tissue is water

A

70%

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7
Q

Storage of water in comparison to glycogen

A

1 g glycogen stored = 3 g water stored

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8
Q

Most important function of fluids. Why?

A

Absorption and release of heat. Water conducts heat 26x faster than air.

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9
Q

Ways to dissipate heat (humans)

A

1) Conduction
2) Convection
3) Radiation
4) Evaporation

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10
Q

What is the least efficient way to transfer heat? Most efficient?

A

Radiation;

Evaporation

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11
Q

Factors affecting sweat rate

A
  • Air temp
  • Humidity
  • Wind
  • Clothing / equipment worn
  • Heat acclimatization of athlete
  • Genetics
  • Fitness of athlete
  • Type of activity
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12
Q

How much water loss is considered dehydration?

A

> 2% body weight

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13
Q

Dehydration symptoms

A
  • Decreased athletic performance
  • Decreased cognitive function
  • Decreased ability to regulate heat
  • Cardiac drift
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14
Q

Define: cardiac drift

A

Increased heart rate in the absence of exercise intensity; results from loss of blood volume.

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15
Q

Venn diagram to access dehydration

A
  • Weight
  • Urine colour
  • Thirst
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16
Q

Water weight fluctuation = __% of body weight

A

1%

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17
Q

American College of Sports Medicine recommend what kind of water intake to avoid dehydration?

A
  • 400-600 mL 4 h before exercise
  • 3-5 mL/kg 2 h before (no or dark urine)
  • 200-300 mL 20 min before
18
Q

Who might tolerate dehydration better: runner or cyclist? Why?

A

Cyclist

  • Goes faster, so there is more wind
  • Wind cools you down, so even without sweat you stay cool
  • Staying cool also means you sweat less -> less water loss
19
Q

What is the term used to describe drinking too much fluids during exercise?

A

Exercise-associated hyponatremic encephalopathy (EAHE)

20
Q

Define: hyponatremia

A

A disorder of fluid / electrolyte imbalance that results in abnormally low sodium concentrations (< 135 mmol/L) typically occuring during endurance activities lasting longer than 4 hours

21
Q

Normal sodium concentration in the body

A

135 mmol/L

22
Q

Who is at higher risk for hyponatremia?

A
  • Non-athlete
  • Small frame
  • Higher amount of fat
  • Slow running
  • Drinks excessively
23
Q

Functions of sodium

A
  • Nerve impulse transmission
  • pH balance
  • Blood pressure
24
Q

Physiological range of sodium

A

0.4 ~ 1.6 g/L

25
Q

Sodium concentration in sweat

A

50 mmol/L or 1 g/L

26
Q

Na is found ___ the cell; K is found ___ the cell.

A 
Na = outside;
K = inside
27
Q

Function of potassium

A
  • Nerve impulse transmission

- Muscle contraction

28
Q

Requirement of K intake (AI)

A

4700 mg/day

29
Q

Electrolytes lost in sweat

A
  • Na (major)
  • K (major)
  • Cl
  • HPO
  • Mg
  • Fe
30
Q

Max urine output

A

1 L/h

31
Q

When is it okay to “drink when thirsty”?

A
  • Women
  • Light weight
  • Cold weather
  • Slow pace
  • Ample opportunity
32
Q

When should you have a hydration plan?

A
  • Men
  • Heavy weight
  • Hot weather
  • Fast pace
  • Limited opportunity
33
Q

Best CHO % for absorption

A

6-8% concentration

34
Q

How many grams of CHO can humans metabolize per hour?

A

30-60 grams/h

35
Q

What is the major limiting factor in CHO absorption?

A

Saturation of intestinal transporters

36
Q

How to increase CHO absorption?

A

Eat multiple transportable carbohydrates (combination of different CHO) – use different transporters so saturation occurs much later.

37
Q

How many grams of multiple transportable CHO can humans metabolize per hour?

A

> 100 grams/h

38
Q

Multiple transportable CHO may be useful for what type of athletes?

A

Athletes involved in endurance sports (3 or more hours)

39
Q

When is it okay to drink sport drinks > water?

A

When exercising for > 1 h (especially if results matter)

40
Q

Gatorade company is an example of… (what fallacy)?

A

false cause

NFS302 (11 decks)

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