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HUNT 245 > Lecture 5 - Hydration > Flashcards

Lecture 5 - Hydration Flashcards

1
Q

what is euhydration

A

normal state of body water

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2
Q

what is hyperhydration

A

a sustained increased state in body water

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3
Q

what is hypohydration

A

a sustained decreased state in body water

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4
Q

what is dehydration

A

the process of losing body water, rather than a state of low body water

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5
Q

how does the body gain water

A

metabolic water production

food

drink

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6
Q

how does the body lose water

A

faecal

respiratory

urine

sweat

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7
Q

what are the negatives to measuring pre exercise hydration with urine osmolarity

A
  • accuracy needs first void sample
  • expensive
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8
Q

what are the negatives to measuring pre exercise hydration with urine specific gravity

A

accuracy needs first void sample

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9
Q

what are the positives to measuring pre exercise hydration with urine specific gravity

A

relatively cheap and quick results

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10
Q

what are the positives to measuring pre exercise hydration with urine colour

A

very cheap and quick results

good education tool

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11
Q

what are the negaitves to measuring pre exercise hydration with urine colour

A

accuracy needs first void sample

affected by other dietary components

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12
Q
A
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13
Q

what is the negaitve to measuring pre exercise hydration with serum osmolarity

A

expensive

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14
Q

what is the positive to measuring pre exercise hydration with serum osmolarity

A

accuracy gold standard

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15
Q

what are the guidelines to hydration in exercise

A

begin exercise euhydrated

slowly drink 5-7 ml/kg at least 4 hours prior to exercise

if urine still dark drink further 3-5 ml/kg 2 hours prior

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16
Q

what does dehydration cause a decrease in

A

decrease in skill and mental performance

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17
Q

what does dehydration open

A

opening of the blood brain barrier

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18
Q

what does dehydration increase

A

increased perception of effort

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19
Q

what is the equation to measure sweat loss used in practice

A

sweat loss (L) = Body mass loss (kg) + fluid intake (L) - urine produced (L)

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20
Q

what is the equation to measure dehydration used in practice

A

dehydration = (body mass loss / initial body mass) *100

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21
Q

in terms of hydration during training, do players know what they are doing

A

not really

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22
Q

what are the possible effects of over hydration

A
  • increase in body mass
  • urination
  • dilution of blood sodium
  • possibly hyponatremia
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23
Q

what is hyponatremia linked to

A

serum sodium concentration

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24
Q

what are the symptoms related to hyponatremia

A
  • fatigue
  • lethargy
  • brain aneurisms
  • possible death
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25
Q

what are the risk factors to hyponatremia

A
  • exercise duration >4h
  • slow speeds
  • females
  • low body weight
  • excessive fluid intakes
  • non steroidal anti inflammatories
  • extreme environments
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26
Q

the addition of sodium to drinks ingested during exercise cannot …..

A

cannot prevent the development of exercise associated hypoantraemia in athletes who drink to excess

27
Q

what are the ACSM drink guidelines

A
  • try to limit dehydration to <1-2% loss in body mass
  • in hot environments this may not be feasible, in this case try to minimise dehydration
  • avoid gaining weight
28
Q

excessive water intakes are more common in what athletes

A

recreational athletes

29
Q

what electrolyte lost in sweat is

A

sodium

30
Q

how to calculate salt losses

A

sweat sodium concentrations (mmol/L) * sweat loss (L/h)

31
Q

sodium improves palatability, what does this increase

A

increasing palatability could increase fluid intake thereby delaying the onset of dehydration

32
Q

fluid intakes are greatest with what concentration of sodium

A

30 mmol/L NaCl solution

33
Q

sports drinks are usually what sodium concentration, anything above this people usually wont drink them

A

20-40 mmol/L

34
Q

exercise less than 24 hours apart requires a more …

A

structured rehydration plan

35
Q

what type of volumes are best for rehydrating after exercise

A

smaller regular volumes

36
Q

what are the three R aims of recovery

A
  • restore
  • rehydrate
  • repair
37
Q

what is meant by restore in recovery aim

A

muscle and liver glycogen levels to pre exercise

38
Q

what is meant by rehydrate in recovery aim

A

restore fluid and electrolyte balance

39
Q

what is meant by repair in recovery aim

A

muscle repair and regeneration

40
Q

study found what happens if you just replace body weight lost in rehydration post exercise

A

you wont get back up to euhydrated

41
Q

how many times body mass losses is required to become euhydrated post exercise

A

1.5 time body mass losses

42
Q

sodium is the major ion of the what fluid

A

extracellular fluid

43
Q

The addition of carbohydrate to rehydration drinks enhances fluid retention if the concentration of carbohydrate is …. and volume of fluid is ….. ingested are sufficiently high

A

(6-10%) …. (150% BM loss)

44
Q

what are best when used together not in isolation to support recovery

A

protein, carbohydrates and water

45
Q

why include sodium ? ?

A
  • improves palatability
  • maintains extracellular volume
  • may attenuate the decline in blood sodium
46
Q

what are the ACSM carbohydrate guidelines

A

a carbohydrate intake of 1.5 g/kg during the first 30 min and again every 2 hours for 4 to 6 hours will be adequate to replace glycogen stores

47
Q

what are the ACSM rehydration guidelines

A

1.5 times body mass loss

48
Q

what are the ACSM protein recommendations

A

0.25-0.3 g/kg

49
Q

what is euhydrated in urine osmolarity measure

A

<700 mOsmol/kg

50
Q

what is euhydrated in urine specific gravity measure

A

<1.020 mg/cm3

51
Q

what is euhydrated in urine colour

A

<3 on the scale

52
Q

what is euhydrated in serum osmolarity measure

A

~285 mOsmol/kg

53
Q

when is beverage temperature important

A

when exercising in the heat

54
Q

exercise induced hypohydration leads to (what is the overall effect of this)

A

decreased plasma volume

increased plasma osmolarity

increased thirst

decreased mood

these have secondary impacts that leads to impaired endurance performance

55
Q

even without fluid ingestion how much plasma volume is restored and when

A

half of the loss in plasma volume is restored within 1 hour

56
Q

how can total estimated sweat loss be calculated

A

(pre exercise weight - post exercise weight) + fluid consumed during exercise - urine produced

57
Q

how to work out estimated sweat rate

A

total estimated sweat loss / exercise duration

58
Q

how to work out level of dehydration (%)

A

weight change / pre exercise weight x 100

weight change (pre exercise body mass - (post exercise body mass + urine)) x 100 / pre exercise weight

59
Q

what is the normal variation in body water

A

≤ 1% of body mass

60
Q

what is it reported of % lost of starting weight in marathon

A

9.8% starting weight lost

61
Q

what is one of the highest every sweat rates recorded

A

3.6L/hr

62
Q

what are the sweat potassium concentrations

A

~2-8 mmol/L

63
Q

what is the sweat sodium concentrations

A

20-80 mmol/L

HUNT 245 (13 decks)

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