W6-L3: Hydration Final Flashcards
1
Q
What are the 3 Types of TONICITY?
A
2
Q
How do we calculate CHO?
A
3
Q
What 5 factors minimize dehydration?
A
- Assess hydration status and start exercise hydrated
- Hydrate to maintain body mass losses within 2-3%
- What to drink?
- Calculate sweat rate
- Rehydrate after exercise
4
Q
How doe we CALCULATE SWEAT RATE
DURING EXERCISE?
A
5
Q
How can we monitor
DURING EXERCISE HYDRATION?
A
- Chose a drink that contains ~ 500mgs of sodium /L
- Drink 100 – 200mls every 15 mins (unless individual sweat rate overrides this)
- Cool drinks are recommended
- Flavoured
- Choose a drink of appropriate tonicity
6
Q
What is the function of Sodium? (4)
A
- Necessary for nerve function and muscle contraction
- Regulates # of fluid in blood & extracellular fluid balance
- Helps transport molecules across membranes (Na-K pump)
- Regulates blood pressure
7
Q
When does sodium intake need to be assessed?
A
8
Q
How can athletes
REHYDRATE AFTER EXERCISE?
A
- Many athletes have a fluid deficit after exercising
- Aim for 150% of the fluid deficit - 1.5L of fluid for each 1kg of bodyweight lost
- E.g. pre ex weight = 70kg, post ex weight = 68kg. Athlete needs to drink 1.5 x 2L = 3L
9
Q
CAN WE DRINK TOO MUCH WATER?
A
- Overhydration: an excess of total body water resulting from excessive intake of lowor no-sodium fluids such as water
- Side-effects vary widely: confusion, blurred vision, poor coordination, rapid breath, vomiting
- Can result in cellular edema and hyponatremia: dangerously low blood sodium levels defined by plasma sodium <135 mmol/L
10
Q
A
11
Q
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12
Q
SUMMARY
A
13
Q
REVIEW QUESTIONS
A
