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nutrition for physically active > thermal stress and hydration > Flashcards

thermal stress and hydration Flashcards

1
Q

ICF

A

fluid found inside of cells

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2
Q

electrolytes found in ICF

A

primarily K and some NA
- ex: muscle cells and red blood cells

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3
Q

ECF

A

fluid found outside cells

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4
Q

electrolytes found in ECF

A

primarily NA and CL- and some K
ex: blood plasma (interstitial fluid), and sweat gland

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5
Q

Total body water

A

amount of water in the various fluid compartments

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6
Q

the proportion of BW and water goes ___ with excess body fat

A

down

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7
Q

total body water equation

A

0.60 x weight in Kg =

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8
Q

body fat has ___ % of its water weight

A

10%

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9
Q

dehydration

A

condition caused by the loss of too much body water

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10
Q

severity of body weight 1.2%

A

starts to compromise physiological function and influence performance

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11
Q

severity of dehydration >3%

A

performance decrement is present
-increased risk for heat illness
-heat cramps
-heat exhaustion

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12
Q

severity of dehydration >5%

A

health is now compromised
-increased risk for heatstroke

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13
Q

fluid balance

A

water in: fluids, food, metabolic water
water out: pee, poop, breathing, sweat loss that we dont realize is happening

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14
Q

negative fluid balance

A

water in < water out

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15
Q

causes for negative fluid balance

A

diuretics, sickness, low fluid intake, excessive sweating without replacement

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16
Q

symptoms of dehyradation

A

fatigue
thirst
less frequent urination or darker urine
headache
dry mouth
dry skin
rapid heart rate

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17
Q

hypothermia

A

when body temperature is below 95 F

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18
Q

headwind

A

you add

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19
Q

tail wind

A

you subtract

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20
Q

hyperthermia

A

when core temperature is too high (above 100)

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21
Q

what temperature does protein start to denature at

A

104 F

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22
Q

green flag for exercising in the heat

A

below 65 F

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23
Q

yellow flag for exercising in the heat

A

between 65-73

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24
Q

high risk for exercising in the heat

A

between 73-82 F

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25
Q

heat illness

A

complications brought on by the core temperature and electrolyte imbalances which can cause disabling complications collectively termed “heat illness:

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26
Q

heat cramps

A

severe, involuntary and sustained muscle spasms usually in the active muscles used

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27
Q

what causes heat cramps

A

imbalances in fluid electrolytes

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28
Q

heat exhaustion

A

general feeling of fatigue accompanied by a weak rapid pulse, low blood pressure, headache, dizziness, and vomiting

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29
Q

tachycardia and hypotension are causes by

A

pooling of blood in peripheral vessels which are dilated for thermoregulation

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30
Q

hypovolemia

A

when blood volume is low

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31
Q

hypervolemia

A

when blood volume is high

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32
Q

heat stroke

A

most serious of heat-related conditions and medical attention is needed
-excessively high core temp
-absence of sweating

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33
Q

treatment for heat stroke

A

immediate fluid and electrolyte replacement and bath

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34
Q

fluid imbalance in exercise

A
  1. beginning exercise in a dehydrated state
  2. poor fluid replacement
  3. dehydration
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35
Q

thermoregulation: hypothermia

A
  1. hypothalamus senses blood temperature when its too cool and it activates
  2. causes vasoconstriction in the peripheral extremities and shivering
  3. vasoconstriction causes less heat loss to the enviroment
  4. shivering raises body temp
36
Q

thermoregulation: hyperthermia

A
  1. The hypothalamus senses warmblood
  2. causes vasodilation in peripheral and near skin and activates the sweat glands
  3. sweating should make the temp go down
37
Q

what causes vasodilation and constriction

A

neural stimulation

38
Q

dehydration causes

A

hypovolemia

39
Q

Describe the impact humidity would have on thermoregulation of hyperthermia

A

Effects the ability of sweat to evaporate into the air

40
Q

Describe the impact HOT air temperatures would have on thermoregulation of hyperthermia.

A

Decrease the ability to thermoregulate because it compromises convection and radiation

41
Q

sweating: to solve hyperthermia

A
  1. stimulus: hot blood
  2. neural control center - hypothalamus - brain
  3. SNS stimulates: sweat glands and vasodilation
42
Q

sweat

A

fluid released by sweat glands onto the skin of some mammals

43
Q

evaporation of fluid off skin =

A

convection and radiation

44
Q

minerals in sweat

A

NA and CL-

45
Q

blood plasma lost from sweating decreases

A

blood volume

46
Q

central circulation

A

organs and arteries

47
Q

peripheral circulation

A

superficial vessels

48
Q

larger vessel volume

A

= more blood in them

49
Q

if there is more blood in the peripheral circulation then

A

less blood in central circulation

50
Q

hypotension

A

low blood pressure

51
Q
A
52
Q

Cardiac output equation

A

CO= SV and HR

53
Q

SV

A

volume of blood pumped with each ventricular contraction

54
Q

preload

A

end-diastolic volume

55
Q

diastole

A

relaxation of the heart

56
Q

SV is dependent on

A

left ventricle preload

57
Q

preload is dependent on

A

blood volume

58
Q

preload is lower due to

A

pooling in periphery (blood volume is lower centrally)
or sweating

59
Q

if SV is lower then HR needs to ______ to maintain CO

A

increase

60
Q

what causes of absence of sweating

A

hypothalamus will remove sweating stimulus if blood volume gets too low or becomes hypertonic

61
Q

hypovolemia is associated with

A

hypotension
tachycardia
and absence of sweating

62
Q

sweat rate

A

dont want to lose 1-2%

63
Q

1 L of H20 =

A

1 kg

64
Q

NA AI

A

1500

65
Q

NA UL

A

2300

66
Q

calculating sweat rate

A
  1. weight loss during training - weight before and after
  2. volume consumed - water bottle weight before and after
  3. urine loss
  4. duration of excerise
67
Q

what you need to measure sweat rate

A

conditions similar to competiton
bw scale
kitchen scale
bottles of water
towels
calculator

68
Q

factors that determine your sweat rate

A
  1. acclimation and training status
  2. body fat %
  3. clothing
  4. windspeed, temp, humidity
  5. intensity of exercise
  6. genetics
69
Q

how many days to get acclimated to the heat

A

5-7 days

70
Q

acclimation to heat: plasma volume

A

increases and allows you to sweat more

71
Q

acclimation to heat: core and skin temp

A

decreases a little bit - to allow for flexibility as temperature increases

72
Q

acclimation to heat: Hr

A

decreases

73
Q

acclimation to heat: exercise capacity

A

increases

74
Q

plasma volume increase =

A

preload increase

75
Q

preload increase =

A

SV increase

76
Q

increase SV =

A

decrease in HR

77
Q

training adaption status

A

onset of sweating - sooner
sweat more - evaporation of sweat is primary way of thermoregulating
sweat is more dilute = less NA loss

78
Q

monitoring hydration method

A

WUT
weight
urine
thirst

79
Q

weight in WUT method

A

compare to reference weight after going pee and poop

80
Q

urine in WUT method

A

color - lighter = hydrated
darker = less hydrated
volume - less volume = less hydrated
more volume = more hydrated

81
Q

thirst in WUT method

A

presence of

and abscence

82
Q

symptoms in WUT method

A

headache or other symptoms of dehydration

83
Q

homeostatic perturbation

A
  1. excessive sweat loss
  2. blood becomes hypertonic
  3. hypothalamus and stimulates pituitary gland
  4. pituitary gland releases ADH
  5. adh - antidiuretic hormone
  6. kidneys
84
Q

nutritional approach to hydration

A

replace h20 and electrolytes

85
Q

potassium AI

A

4,700

86
Q

NA in diet

A

3/4 from processed foods and restaurant foods and prepackaged food

-not in natural form of food

87
Q

K in our diet

A

primary - fruits and veggies
secondary - meats and beans

nutrition for physically active (14 decks)

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