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Sport and Exercise Nutrition > Water > Flashcards

Water Flashcards

1
Q

What is the major factor for variations in body water content?

A

Fat content

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2
Q

What makes up total body water?

A

Intracellular fluid

Extracellular fluid

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3
Q

What makes up extracellular fluid?

A

Intravascular fluid

Interstitial fluid

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4
Q

Where is water lost in the body?

A 
Respiratory tract via breathing
GI tract vis saliva
Skin via sweat
Urinary system
Eyes via tears
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5
Q

How is water gained in the body?

A

GI tract via food and drink

Intravenous

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6
Q

Define euhydration?

A

Normal body chemistry

Follows a sinusoidal wave due to eating and drinking

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7
Q

What is a normal plasma osmolality value?

A

<290mosmol/kg

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8
Q

What is a normal urine osmolality value?

A

<700mosmol/kg

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9
Q

Define hyperhydration?

A

Positive water state

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10
Q

Define hypohydration?

A

Negative water state

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11
Q

Define dehydration?

A

The process of losing water
Could be from euhydration to hypohydration
Could be from hyperhydration to euhydration

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12
Q

How is water balance regulated?

A

Physiological regulation

Behavioural regulation

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13
Q

How is water balance physiologically regulated?

A

Hypothalamus
Neurohypothysis
Kidneys - major regulatory organ
Physiological responses can only limit water loss

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14
Q

How is water balance behaviourally regulated?

A

They require an increase in water balance

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15
Q

What is the function of vasopressin?

A

Regulates a cascade in event
Leads to increased insertion of aquaporin into the lumen
More water passes through the kidney and back into the interstitial space/blood

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16
Q

Define the dehydration process? (Cheuvront & Keneflick 2014?

A

Intracellular/osmotic dehydration occurs during exercise

1.4L loss in BW -> small loss of plasma volume -> signals via an increase in plasma osmolality

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17
Q

How can an increase in water retention or acqusition be signalled?

A

Via arginine-vasopressin that acts on the kidney to increase renal water retention
Via thirst to increase water acquisition

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18
Q

How might hypohydration occur in athletes?

A

Start exercise hypohydrated

Become hypohydration during exercise when the amount of fluid consumed is below sweat rate

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19
Q

The relationship between serum osmolality and hydration? (James & Shirreffs 2013)

A

Serum osmolality is the gold standard measure
Serum osmolality mirrors the response on body mass and hydration
If hydration is maintained serum osmolality response is also maintained

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20
Q

The effect of exercise-induced dehydration on serum osmolality? (James)

A

Progressive dehydration during exercise is mirrored in serum osmolality response (increase)
More dehydrated the greater the serum osmolality response
If hydration is maintained serum osmolality response is also maintained

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21
Q

How can urine be measured? (Armstrong 1998)

A

Osmolality
Specific gravity
Assessing colour and concentration
Indicators of hypohydration and hydration status

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22
Q

When is the best time to measure urine?

A

In the morning in a fasted state

23
Q

Why is measuring urine in the morning in the fasted state the best time to measure urine?

A

Less influence of acute fluid and food intake

Less influence of the acute effect of exercise

24
Q

Why is colour not the best way to measure urine?

A

Can be influenced by certain nutrients and drugs

25
How to assess day-to-day hydration status?
Body mass Urine concentration Thirst
26
What are the consequences of hypohydration? (Sawka et al. 2007)
Decreased endurance performance Decreased strength performance Decreased cognitive performance Decreased skills performance
27
The effect of exercise-induced dehydration? (James)
Decrease plasma volume Increased plasma osmolality Increased thirst Decreased mood
28
What is the limitation of the current evidence regarding hypohydration and exercise?
Subjects are not blinded from the study intervention | Typical methods used to dehydration subjects is unfamiliar, uncomfortable and outside usual practices
29
Practical consideration for hydration status in athletes?
Limit dehydration of <2% body mass Use drinking strategies to minimise dehydration during competition If dehydration is inevitable, training in similar conditions to competition hydration expectations may improve performance
30
What are the current recommendations for hydration status and exercise recovery?
If the recovery time is permitted, consumption of normal meals and snacks with a sufficient volume of plain water will restore euhydration, provided the food contains sufficient sodium to replace sweat loss If dehydration is substantial with a relatively short recovery period, then an aggressive rehydration programme is needed
31
Can ad-libitum rehydration benefit exercise? (James)
Results - individuals don't voluntarily consume enough fluid to fully replace what they've lost
32
Designing a rehydration study design?
Dehydration phase - 2% reduction in body mass by intermittent exercise in the heat Rehydration phase - consume 100-150% body mass lost during exercise usually over 1hr Monitoring phase - rest in the lab Measure - urine samples, body mass, sweat rate and fluid intake
33
The effect of drink volume on fluid balance? (Shiffeffs et al. 1996)
A drink volume in excess of water loss is required for complete rehydration A change in fluid intake leads to a change in urine production Only when 150 and 200% of the fluid loss was consumed was fluid balance achieved
34
The effect of sodium on rehydration (Maughan & Leiper 1995)
Sodium increases drink retention in a dose-dependent manner | Sodium intake is a trade between taste and maximising rehydration efficiency
35
The effect of macronutrients on fluid retention? (Clayton et al. 2014; James et al. 2011)
CHO and milk protein increases drink retention 2% of CHO offers optimal delivery High CHO content offers better fluid retention
36
The effect of hydration status on serum osmolality?
Euhydration has low serum osmolality Dehydration increases serum osmolality Rehydration decreases serum osmolality
37
How can a drinking strategy influence rehydration?
Influence the rate of delivery to the circulation and thus influence haemoglobin and serum osmolality Influence osmotic/oncotic pressure once drink reaches the circulation
38
The effect of protein rehydration on plasma volume and oncotic pressure?
Protein in a rehydration drink increases plasma ab-lithium content (oncotic pressure) and plasma volume Plasma ab-lithium content increases in the protein trial (2-4hrs after rehydration) Plasma volume increases in the protein trial
39
Hydration recommendations for short duration exercise?
High sodium, hypotonic/isotonic drink ~150% sweat loss in the 1-2hrs post-exercise if tolerable Small meals after drinking
40
Hydration recommendations for moderate duration exercise?
High sodium drink or sodium-containing foods At least 150% sweat less, but drink more slowly Meals will enhance rehydration and facilitate recovery
41
Hydration recommendations for long-duration exercise?
Normal food and fluid intake
42
Other hydration considerations for athletes?
Post-exercise nutritional requirements Muscle glycogen synthesis and MPS might also be required to benefit adaptation or recovery Drink composition can be altered to enhance other areas of the recovery process
43
Consideration for developing a hydration plan?
``` Event information Athlete information What, when and how Other nutritional considerations Other event/athlete-specific considerations ```
44
What event information is needed to develop an effective hydration plan?
Event duration, time and environment Opportunities to drink Specific rules Other logistical considerations
45
What athlete information is needed to develop an effective hydration plan?
``` Body mass Expected sweat rate/loss Sweat composition Likes/dislikes Allergies/intolerances ```
46
Provide examples of when structured rehydration is required?
Exercise bouts in close proximity - athletes training more than once a day - weight category athletes after making weight Where water loss is higher (>3% BW) If an athlete is hypohydrated and shows symptoms of heat illness
47
Name different types of hydration assessment?
``` Bodyweight changes Urine colour Plasma/serum osmolality Urine osmolality Double-labelled water/tracers analysis Urine specific gravity Thirst sensation ```
48
Which protein is thought to be the primary target for vassopressin in the kidney?
Aquaporin 2
49
What is the concentration of sodium (mmol/L) in the extracellular fluid of a normal healthy individual?
130-155mmol/L
50
Which urine osmolality value above what is usually considered to indicate dehydration?
900mOsmol/kg
51
Overconsumption of water can lead to?
Hyponatremia
52
What concentration of sodium (mmmol/L) is in the intracellular fluid of a normal healthy individual?
10mmol/L
53
What is the effect of dehydration on gastric emptying?
Decrease gastric emptying
54
When estimating sweat loss, a BM loss of 2kg for 2hrs indicates a sweat loss of?
1L/h

Sport and Exercise Nutrition (9 decks)

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