Water

Question 1

Random facts

Answer 1

• Water is the most important part of our diet.
• The body is made up of 50-60% water.
• Without it you will die in 2-3 days.

Question 2

Why is water important? (4 points)

Answer 2

1. Regulates body temperature.
2. Transports nutrients, glucose and oxygen to all the cells in the body via blood plasma.
3. Removes waste.
4. Required for expiration (moistens the air passages).

Essential during exercise.

Question 3

Why is water important during exercise? (1-6)

Answer 3

1. Exercise leads to exothermic reactions which produce heat.
2. Sweating then occurs in order to prevent overheating.
3. Loss of water causes a drop in blood volume and an increase in blood viscosity (thickness).
4. Blood volume decreases
5. Venous return decreases
6. Stroke volume decreases

Question 4

Why is water important during exercise (7-10)

Answer 4

7. Heart rate increases in order to transport the same amount of O2 around the body to the working muscles.
8. Blood flow to the skin is reduced (vasoconstriction) to prevent further water loss (through sweating).
9. As a result core body temp increases leading to fatigue/ heat exhaustion.
10. Fluid loss which exceeds 3-5% of body weight negatively affects performance by:
    - Decreasing aerobic performance.
    - Decreasing reaction time.
    - Decreasing concentration
    - Decreasing decision making.
    - Heat stroke

Question 5

The importance of electrolytes

Answer 5

• Electrolytes= salts and minerals found in the blood plasma.
• They are vital for the proper functioning of cells, particularly muscle cells.
• These electrolytes are key for the electrical transmission of nerve impulses that control muscle contraction- all or none law!!
• Most important electrolytes are:
  
  • SODIUM
  • Potassium
  • Chlorine

Question 6

Causes + affects of electrolytic imbalance

Answer 6

• Electrolytes are lost through sweating.
• If they are not replaced loss of electrolytes can lead to:
  
  • Muscle weakness + fatigue
  • Muscle cramps
  • Impaired decision making/ drowsiness.
  • Abnormal heart rhythm due to cardiac interference.

Question 7

What to drink

Answer 7

• Plain water= bloating, suppresses thirst, stimulates more water loss through urine + affects sodium levels in the body.
• Better to drink drinks that contain electrolytes and carbohydrates (add a valuable, easily absorbed energy supply).

Question 8

Prior to an event

Answer 8

• 400-600 ml of fluid 2 hours before exercise.
• 200-300 ml of fluid 15 mins before exercise.
• Meal or snack high in carbohydrates 2-4 hours prior.

Question 9

During the event

Answer 9

• Performers should ingest fluids, carbohydrates and electrolytes whenever possible even if they are not thirsty.
• Thirsty= sign of dehydration.
• Carbohydrates quickly become available as glucose (blood sugar) is in the bloodstream.

Question 10

After the event

Answer 10

• Rehydrate immediately following an event (an electrolyte drink will help).
• Eat a high carbohydrate meal that also contains a lean protein source within 2 hours after play- restore glycogen levels.
• Revert to normal diet.