Water

Question 1

Why is water important (4 reasons)

Answer 1

1) regulates body temp (sweating)
2) supplies cells with nutrients, glucose and oxygen via blood plasma
3) removes waste
4) required for expiration (moistens the air passage)

Question 2

How is water important during exercise (stages)

Answer 2

1) exercise leads to exothermic reactions and so sweating occurs to cools down
2) this loss of water caused blood viscosity to increase and blood volume decreases
3) increased cardiac activity to get the blood to working muscles
4) blood flow to the skin is reduced to stop sweating) vasoconstriction causing core body temp to increase leading to fatigue

Question 3

Why are electrolytes important and give an example of one…

Answer 3

Key for electrical transmission of nerve impulses that control muscle contraction. Loss of elecs leads to a decrease in performance from dehydration. An example is chlorine.

Question 4

Loss of electrolytes can lead to…

Answer 4

• Muscle weakness and fatigue
• muscle cramps
• Impaired decision making

Question 5

Why is it better to drink juice rather than water?

Answer 5

Water causes bloating (suppresses thirst and stops you drinking more). It also stimulates more water loss through urine. Juice has carbs and electrolytes in which add a valuable easily absorbed energy supply.

Question 6

What do you have prior to an event?

Answer 6

• 400-600ml of water/juice
• 200-300ml of powerade
• carbs 2-4 hours before

Question 7

What do you have during the event?

Answer 7

• fluids all the time even if not thirsty (already dehydrated)
• banana/jelly high in carbs during (glucose intake)

Question 8

What do you have after the event?

Answer 8

• re hydrate with an electrolyte drink

- eat high carb and protein meal within 2 hours (restore glycogen levels which is slow stage of EPOC)