sports medicine cq3; environmental conditions (guidelines for fluid intake and acclimatisation) Flashcards
Why is adequate fluid intake essential for performance?
The human body consists of 70% water and is essential for normal functioning such as thermoregulation and digestion.
Since physical activity → increased fluid loss through sweating and ventilation, the excess fluid loss must be replaced.
Additionally, Blood Plasma is 90% water; therefore a reduction in water levels → decreased plasma levels → decreased blood pressure → less blood available to muscles and slower movement of waste products such as CO2 around the body.
To what extent is fluid intake important to endurance athletes?
The pace of a long distance runner falls by an estimated 2% for each 1% of fluid loss during an extended run.
What are strategies that endurance athletes must implement to combat fluid loss?
Prior; Increased intake to 3L of water over 24 hours prior to competition, with 500ml 30 minutes prior to the activity
During; Drink 200-300ml every 15-20 minutes during competition with high intake during hotter conditions
Post; Drink 500ml straight after and continue until 150% of the estimated fluid loss has been replaced.
Are sports drinks recommended?
Sports drinks that have 4-8% carbohydrate concentration are recommended as they replace lost electrolytes.
However concentrates of over 8% are not recommended as they slow the body’s absorption rates.
How is hydration good for bones and energy release?
Hydration is important to bones as it keeps joints healthy since synovial fluid contains water.
Additionally, water is the medium in which chemical reactions that release energy take place.
What is acclimitisation?
The physiological adaptation to unfamiliar environmental conditions such as heat, humidity, cold and high altitudes.
Why is acclimatisation to heat important?
- Lower heart rate at a given heat and exercise stress level
- Allows better maintenance of core body temperature
- Reduces the sweat threshold
- Increases the sweat rate
- Reduces the loss of water and electrolytes from the kidney
How long does acclimatisation to heat take?
5-7 days
Why is acclimatisation to high altitude important?
Provides greater oxygen intake and transportation due to ↑ RBC production → greater blood volume and deliverance of oxygen to the cells
How long does acclimatisation to altitude take?
2-3 weeks depending on elevation difference.
