Lecture 5: Hydration Flashcards
What is euhydration?
refers to a normal state of body water, with deviations from this norm producing compensatory responses
What is hyperhydration?
A sustained increase in body water, although often transient
What is hypohydration?
refers to a sustained decrease in body water
What is dehydration?
refers to the process of losing water, rather than a state of low body water
What percent of an adult athletes body mass is water?
Roughly 60-70%
How is body water controlled?
Through thirst and kidney regulation of urine output
What is the daily variation of body water content?
less than 1% of body mass
How is water lost in the body?
- Faecal
- Respiratory
- Urine
- Sweat
What are water gains?
- Metabolic Water production
- Food
- Drink
What are the three ways urine is measure pre-exercise?
Urine osmolality, urine specific gravity and urine colour
What is urine osmolarity?
How concentrated your urine is
What are the disadvantages of measuring urine osmolality?
Expensive, accuracy needs first void sample
What urine osmolality shows that you are euhydrated?
<700 mOsmol/kg
What is urine specific gravity?
Compares the density of urine with the density of water
What urine specific gravity means you are euhydrated?
<1.020 mg/cm3
What are the disadvantages of urine specific gravity?
Accuracy needs first void sample
What are the advantages of urine specific gravity?
Relatively cheap and quick results
How do you use urine colour as a measure?
Look at the colour and compare on a scale
What urine colour shows you are euhydrated?
<3 on scale
What are the advantages of measuring urine colour?
Very cheap and quick results, good education tool
What are the disadvantages of measuring urine colour?
Accuracy needs first void sample, affected by other dietary components
What is serum osmolarity?
how concentrated your blood is
What serum osmolarity shows you are euhydrated?
~285 mOsmol/kg
What are the advantages of serum osmolality?
Accuracy is the gold standard
What are the disadvantages of serum osmolality?
Expensive
Does starting exercise hypohydrated help performance?
There is an association, not remarkably strong but starting exercise well hydrated is very important
What state of hydration should you start exercise in?
in a euhydrated state