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hunt245 > Lecture 5: Hydration > Flashcards

Lecture 5: Hydration Flashcards

1
Q

What is euhydration?

A

refers to a normal state of body water, with deviations from this norm producing compensatory responses

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2
Q

What is hyperhydration?

A

A sustained increase in body water, although often transient

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3
Q

What is hypohydration?

A

refers to a sustained decrease in body water

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4
Q

What is dehydration?

A

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

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5
Q

What percent of an adult athletes body mass is water?

A

Roughly 60-70%

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6
Q

How is body water controlled?

A

Through thirst and kidney regulation of urine output

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7
Q

What is the daily variation of body water content?

A

less than 1% of body mass

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8
Q

How is water lost in the body?

A
  • Faecal
  • Respiratory
  • Urine
  • Sweat
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9
Q

What are water gains?

A
  • Metabolic Water production
  • Food
  • Drink
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10
Q

What are the three ways urine is measure pre-exercise?

A

Urine osmolality, urine specific gravity and urine colour

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11
Q

What is urine osmolarity?

A

How concentrated your urine is

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12
Q

What are the disadvantages of measuring urine osmolality?

A

Expensive, accuracy needs first void sample

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13
Q

What urine osmolality shows that you are euhydrated?

A

<700 mOsmol/kg

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14
Q

What is urine specific gravity?

A

Compares the density of urine with the density of water

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15
Q

What urine specific gravity means you are euhydrated?

A

<1.020 mg/cm3

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16
Q

What are the disadvantages of urine specific gravity?

A

Accuracy needs first void sample

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17
Q

What are the advantages of urine specific gravity?

A

Relatively cheap and quick results

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18
Q

How do you use urine colour as a measure?

A

Look at the colour and compare on a scale

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19
Q

What urine colour shows you are euhydrated?

A

<3 on scale

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20
Q

What are the advantages of measuring urine colour?

A

Very cheap and quick results, good education tool

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21
Q

What are the disadvantages of measuring urine colour?

A

Accuracy needs first void sample, affected by other dietary components

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22
Q

What is serum osmolarity?

A

how concentrated your blood is

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23
Q

What serum osmolarity shows you are euhydrated?

A

~285 mOsmol/kg

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24
Q

What are the advantages of serum osmolality?

A

Accuracy is the gold standard

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25
Q

What are the disadvantages of serum osmolality?

A

Expensive

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26
Q

Does starting exercise hypohydrated help performance?

A

There is an association, not remarkably strong but starting exercise well hydrated is very important

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27
Q

What state of hydration should you start exercise in?

A

in a euhydrated state

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28
Q

What are the guidelines for hydration prior to exercise?

A

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

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

29
Q

What assists with fluid retention?

A

Sodium

30
Q

What is important about beverages in the heat?

A

Beverage temperature, we want to reduce core temperature as core temperature causes fatigue

31
Q

What are the effects of dehydration on exercise?

A
  • Decrease in skill performance
  • Decrease in mental performance
  • Opening of the blood brain barrier
  • Increased perception of effort
32
Q

How does dehydration impair performance?

A
  • Increased body temperature
  • Increased RPE
  • Decreased mood
33
Q

How do we measure dehydration?

A

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

34
Q

How to measure sweat loss in L?

A

= Body mass loss (kg) + fluid intake (L)

35
Q

How to measure sweat loss in L/h ?

A

= [ Body mass loss (kg) + fluid intake (L) / time (mins) ] x 60

36
Q

What is elite athletes perception of fluid balance compared to their actual fluid balance?

A

They lost a lot more than they thought, they though they would maintain/gain
- they actually lost weight

37
Q

How are hydration stratagies traditionally promoted?

A

centered on the recognition of individual sweat rates

38
Q

How much do athletes and adults underestimate their sweat losses by?

A

around 40-50%

39
Q

What are the effects of overhydration?

A
  • Increase in body mass
  • Urination
  • Dilution of blood sodium
  • Hyponatremia?
40
Q

What is Hyponatremia?

A

occurs when the concentration of sodium in your blood is abnormally low

41
Q

What serum concentration indicates hyponatremia?

A

[Na] <135 mmol/L

42
Q

What are the symptoms of hyponatremia?

A
  • Fatigue
  • Lethargy
  • Brain aneurisms
  • Death
43
Q

What is the issue with the symptoms of hyponatremia?

A

Symptoms are similar to dehydration, therefore a lot of people were treated with MORE water, making the situation even worse.

44
Q

What is the incidence of hyponatremia in endurance events?

A

10-40%

45
Q

What type of exercise is a risk factor for hyponatermia?

A

Longer than 4h, slower speeds (more chance to drink), extremely hot or humid enviornments

46
Q

What personal characteristics are risk factors for hyponatermia?

A

Females, low body weight (lower total body water to start with)

47
Q

What medication is a risk factor for hyponatremia?

A

Non-steroidal anti-inflammatories (generally for pain)

48
Q

What is the biggest risk factor for hyponatremia?

A

Excessive fluid intakes

49
Q

What cannot prevent the development of exercise-associated hyponatraemia?

A

The addition of sodium to drinks ingested

50
Q

What are the ACSM drink guidlines?

A
  • Try to limit dehydration to <1-2% loss in body mass
  • Avoid gaining weight
51
Q

What is the major electrolyte lost in sweat?

A

Sodium (20-80mmol/L)

52
Q

What are sweat potassium concentrations?

A

approx. 2-8mmol/L

53
Q

How do you calculate salt losses?

A

Sweat sodium concentration (mmol/L) x sweat loss (L/h)

54
Q

How to convert sweat sodium (mmol) to milligrams?

A

x 22.99

55
Q

Why is sodium included in sports drinks?

A
  • Improves palatability
  • Maintains extracellular volume
  • May attenuate the decline in blood sodium
56
Q

How does sodium affect thirst?

A

Sodium ingestion may promote fluid intake via increasing thirst and delay dehydration

57
Q

How does sodium affect gastric emptying/intestinal absorption?

A

Sodium is important for intestinal absorption - however the inclusion of sodium in a drink does not effect gastric emptying of intestinal absorption

58
Q

What are the guidelines for dehydration recovery?

A

Smaller regular volumes best

59
Q

What does rehydration within 6 hours require?

A

volumes greater than deficits induced i.e., 1.5 * BM losses

60
Q

What are the aims of recovery after exercise?

A
  • Restore Muscle and liver glycogen levels to pre-ex.
  • Rehydrate to restore fluid and electrolyte balance * 1.5* BM loss
  • Repair, muscle repair & regeneration
61
Q

How much water do you need to drink to replace weight lost during exercise?

A

Need to replace 1.5 times body mass lost to become Euhydrated post exercise

62
Q

Why do you need to drink more than you lose after exercise?

A

due to obligatory water losses

63
Q

What is the ideal ingestion rate of water?

A

Very unclear - Ingesting a given volume over a longer period of time is likely to result in more efficient rehydration

64
Q

What is sodium the major ion of?

A

ECF

65
Q

Why is salty water better to drink after exercise?

A

some sodium remains in the vascular space = plasma osmolality and sodium concentrations do not decline as may occur if plain water is ingested

66
Q

How does CHO affect rehydration?

A

enhances fluid retention if the concentration of carbohydrate (6-10%) and volume of fluid (150% BM loss) ingested are sufficiently high

67
Q

How does protein affect rehydration?

A

related to a slowing of the overall rate of fluid uptake

68
Q

What concentration of salt in sports drinks was most liked by athletes?

A

18 and 30mmol/L

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