Water

Question 1

What amount of hypohydration is required for performance detriments?

Answer 1

2%

Question 2

What are two ways a drinking strategy can influence rehydration ?

Answer 2

1.Influence the rate of delivery to the circulation and thus influence hemodilution and serum osmolality

2. Influence osmotic/oncotic pressure once drink
   reaches the circulation.

Question 3

What is another key component for maximizing rehydration ?

Answer 3

Sodium, as this increased drink retention.

Question 4

Effects of hypohydration?

Answer 4

Reduced endurance, strength, skill and cognitive performance.

Question 5

Gold standard for measuring body hydration ?

Answer 5

Serum osmolality as this mirrors responses

Question 6

What are the effects of 5,10 and 15% hypohydration ?

Answer 6

5 - Difficulty concentrating

10 - Muscle spasms/ delirium

15 - Circulatory failure/ death.

Question 7

in which ways / or areas in water lost and gained ?

Answer 7

Lost

• Respiratory track
• Gi track
• Skin
• Urinary

Gained

• Gi track (food & drink)
• IV

Question 8

Physiological effects of hypohydration ?

Answer 8

Reduce plasma volume and osmalarity
Reduced CV function, body temp regulation and increased muscle glycogen use.

Hypohydration decreases stroke volume and cardiac output and increases heart rate

• Hypohydration increases core body temperature

Question 9

What can be an issue with having very high CHO drinks 10% concentration ?

Answer 9

This can actually harm their rehydration as to digest this amount of carbohydrates this draws blood away from the circulation, as such the fluid drunk remains in the stomach for longer, and not rehydrating the cells.

Question 10

Main controlling factor for water content ?

Answer 10

Fat mass.

The majority of water is contained within cells.

Question 11

What are the three states of water balance exhibited by the body, and some normal stats for daily good hydration levels?

Answer 11

Euhydration
Hyperhydration
Hypohydration

- Euhydration
▪Normal blood chemistry
▪Plasma osmolality <290
mosmol·kg-1
▪Urine osmolality <700
mosmol·kg-1
▪Urine specific gravity
<1.020

Question 12

Recommendations for rehydration if follow up exercise is within a short time, moderate time and long term?

Answer 12

1. Short time (2-6 h):
   • High sodium, hypotonic/ isotonic drink
   • ~150% sweat lost in the 1-2 h post-exercise if tolerable
   • Small meals after drinking
2. Moderate time (6-12 h)
   • High sodium drink or sodium containing foods
   • At least 150% sweat lost, but drink more slowly
   • Meals will enhance rehydration and facilitate recovery
3. Long time (>12 h)
   • Normal food and fluid intake should be adequate
   • Might need some structed rehydration