Water

Question 1

How much of the body is made up of water?

Answer 1

50-60%

Question 2

How long would it take to die from not drinking any water?

Answer 2

2-3 days

Question 3

What are the 4 functions of water?

Answer 3

• Regulates body temperature
• Transports nutrients, glucose and oxygen to all the cells in the body via blood plasma
• Removes wate
• Required for expiration (moistens the air passages)

Question 4

Why is water essential during exercise?

Answer 4

• Exercise leads to exothermic reactions which produce heat
• Sweating then occurs in order to prevent overheating
• Loss of water causes a drop in blood volume and an increase in blood viscosity (thickness)
• This leads to a reduction in blood flow
• Cardiac activity increases in order to transport the same amount of O2 around the body to the working muscles.
• Blood flow to the skin is reduced (vasoconstriction) to prevent further water loss(through sweating)
• As a result core body temp increases leading to fatigue.
• Fluid loss which exceeds 3-5% of body weight negatively affects performance by:
  1. Decreasing aerobic performance
  2. Decreasing reaction time
  3. Decreasing concentration
  4. Decreasing decision making

Question 5

What are electrolytes?

Answer 5

Salts and minerals found in the blood plasma

Question 6

Why are electrolytes important?

Answer 6

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

Question 7

What are the most important electrolytes?

Answer 7

Sodium, Potassium and Chlorine

Question 8

How are electrolytes lost?

Answer 8

Through sweating

Question 9

What happens if electrolytes are not replaced?

Answer 9

Loss of electrolytes can lead to:
- Muscle weakness and fatigue
- Muscle cramps
- Impaired decision making and drowsiness
- Abnormal heart rhythm due to cardiac interference

Question 10

What is the best fluid to drink before a sports event and why?

Answer 10

A drink with electrolytes in, plain water causes bloating and suppressed thirst and affects sodium levels in the body

Question 11

How much fluid should you drink prior to an event?

Answer 11

2 hours before - 400-600ml
15 mins before - 200-300ml
Meal or snack high in carbohydrates 2-4 hours prior

Question 12

What fluids should performers drink during a sports event?

Answer 12

Performers should ingest fluids, carbohydrates and electrolytes whenever possible even if you are not thirsty

Question 13

What fluids should performers drink after a sports event?

Answer 13

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