LEWIS: Water & Electrolytic Balance

Question 0

Electrolytes are important for:

Answer 0

Vital for proper functioning of cells, particularly muscle cells
Ensuring that nutrients and waste products are exchanged
Body’s pH is maintained

Question 1

Water is important for 5 functions:

Answer 1

• Regulates body temp
• Carries nutrients and oxygen to all cells in the body via the blood plasma
• Helps to convert food into energy and absorb nutrients
• Removes waste
• Protects and cushions vital organs

Question 2

Most important electrolytes are:

Answer 2

Sodium
Potassium
Chlorine

Vital for the electrical transmission of nerve impulses that control muscle contractions

Question 3

Any attempts to maintain water and electrolytic balances must be in relation to:

Answer 3

The intensity and duration of exercise
Environmental conditions
The convenience of ingesting fluids and electrolytes

Question 5

Dehydration leads to:

Answer 5

• Thicker blood/increase in viscosity
• Increase in HR - heart has to work harder
• Less oxygen to the working muscles
• Reduced blood flow to skin/unable to maintain correct body temp
• Slows reaction time due to slow nerve impulses
• Muscle fatigue
• Muscle cramps
• Irregular heart beat
• Disruption to removal of waste products/ lactic acid builds up

Question 6

Hypotonic drinks:

Answer 6

• Replace lost fluids but don’t give carbohydrates
• Provide extra electrolytes
• Used by jockeys and gymnasts who need to keep their weight down

Question 7

Isotonic drinks:

Answer 7

• Sodium chloride and sugar
• Used by middle and long distance runners, games players
• Replace lost fluids and give a carbohydrate boost

Question 8

Water is lost from the body through:

Answer 8

• expulsion of waste products
• exhaling
• sweating

Question 9

amount of water lost through exhaling and sweating varies in relation to

Answer 9

environmental conditions (temp. humidity and altitude)
amount of exercise you are undertaking

Question 10

Water loss is greatest in

Answer 10

cold temperatures (air=dry)
altitude

Question 11

water loss when sweating is greatest in

Answer 11

high temperature

Question 12

Under all environmental conditions, exercise causes more fluid loss
Produce heat as a by-product and the body must lose that heat to maintain its internal temperature within the normal range.
Exercise also raises our breathing rate and we lose more water vapour by exhaling.
Also lose electrolytes through

Answer 12

sweating

Question 13

Dehydration has a number of detrimental effects:

Answer 13

• Increased blood viscosity
• Reduction in blood flow
• rise in cardiac activity to maintain flow to organs and muscles
• blood flow to skin decreases as blood volume decrease, so body cannot cool itself effectively (body temp rises)

Question 14

Rises in body temperature are serious, leading to:

Answer 14

heat stress
collapse
death

Question 15

Fluid loss can also reduce

Answer 15

• aerobic exercise performance

- impair reaction time, judgement and decision making

Question 16

The electrolytic balance is affected by electrolyte loss through:

Answer 16

Swearing

Unbalanced diet

Question 17

Loss of electrolytes can cause impairments to performance by causing:

Answer 17

• drowsiness and impaired decision making
• muscle weakness and fatigue
• muscle cramps
• interference in the neural control of the heart causing an abnormal heart rhythm

Question 18

As electrolytes are dissolved in water, any change to the amount of water in the body will also change the electrolytic balance. They must be seen as Inter-related and must both be related particularly when

Answer 18

Exercising and in environment abnormal conditions

Question 19

Any attempt to maintain water and electrolytic balances must be in relation to:

Answer 19

• intensity and duration of exercise
• environmental conditions
• convenience of ingesting fluids and electrolytes

Question 20

As sports events can be varied. A performer should consider what they can do:

Answer 20

Prior
During
After
An event

Question 21

Prior to an event, performers are generally advised to:

Answer 21

• drink 400-600ml of fluid 2-3 hours prior and then 150 to 350ml fluid about 15 min before exercise
• eat a meal/snack high in carbohydrate, 2-4 hours prior (ideally carbohydrate (whole grains), vegetables)

Question 22

During the event, performers should

Answer 22

Ingest water, carbohydrate and electrolytes whenever possible

Question 23

How much and how often during an event will depend on:

Answer 23

Convenience

Question 24

During an event, performers must be aware of how quickly carbohydrates become available as glucose in the bloodstream. Carbohydrates with a higher glycaemic index are absorbed more quickly into the bloodstream so the performer’s choice of carbohydrate depends on whether they want:

Answer 24

Rapid restoration of blood sugar levels after prolonged work or a slower release of glucose into the bloodstream

Question 25

After the event, performers (particularly endurance or those competing in conditions of high heat and humidity) are rarely able to keeps themselves hydrated. Several reasons:

Answer 25

• exercise represses thirst and performers underestimate their level of dehydration
• limited opportunities to drink during an event
• intolerance to taking on too much fluid; feelings of sickness are likely
• may be an underestimate of how much the performer is sweating

Question 26

Rehydration after an event is vital, particularly if the performer is going to be competing again later in the day or next day.

The essential need is to:

Answer 26

Restore the water and electrolytic balance and to replenish carbohydrates

Question 27

Immediately after an event an electrolytic drink will help, but then the performer should:

Answer 27

Revert to their normal diet, but with plenty of fluids, carbohydrates etc.