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Sport and Exercise Nutrition > Water > Flashcards

Water Flashcards

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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
Q

How to assess day-to-day hydration status?

A

Body mass
Urine concentration
Thirst

26
Q

What are the consequences of hypohydration? (Sawka et al. 2007)

A

Decreased endurance performance
Decreased strength performance
Decreased cognitive performance
Decreased skills performance

27
Q

The effect of exercise-induced dehydration? (James)

A

Decrease plasma volume
Increased plasma osmolality
Increased thirst
Decreased mood

28
Q

What is the limitation of the current evidence regarding hypohydration and exercise?

A

Subjects are not blinded from the study intervention

Typical methods used to dehydration subjects is unfamiliar, uncomfortable and outside usual practices

29
Q

Practical consideration for hydration status in athletes?

A

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
Q

What are the current recommendations for hydration status and exercise recovery?

A

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
Q

Can ad-libitum rehydration benefit exercise? (James)

A

Results - individuals don’t voluntarily consume enough fluid to fully replace what they’ve lost

32
Q

Designing a rehydration study design?

A

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
Q

The effect of drink volume on fluid balance? (Shiffeffs et al. 1996)

A

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
Q

The effect of sodium on rehydration (Maughan & Leiper 1995)

A

Sodium increases drink retention in a dose-dependent manner

Sodium intake is a trade between taste and maximising rehydration efficiency

35
Q

The effect of macronutrients on fluid retention? (Clayton et al. 2014; James et al. 2011)

A

CHO and milk protein increases drink retention
2% of CHO offers optimal delivery
High CHO content offers better fluid retention

36
Q

The effect of hydration status on serum osmolality?

A

Euhydration has low serum osmolality
Dehydration increases serum osmolality
Rehydration decreases serum osmolality

37
Q

How can a drinking strategy influence rehydration?

A

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
Q

The effect of protein rehydration on plasma volume and oncotic pressure?

A

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
Q

Hydration recommendations for short duration exercise?

A

High sodium, hypotonic/isotonic drink
~150% sweat loss in the 1-2hrs post-exercise if tolerable
Small meals after drinking

40
Q

Hydration recommendations for moderate duration exercise?

A

High sodium drink or sodium-containing foods
At least 150% sweat less, but drink more slowly
Meals will enhance rehydration and facilitate recovery

41
Q

Hydration recommendations for long-duration exercise?

A

Normal food and fluid intake

42
Q

Other hydration considerations for athletes?

A

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
Q

Consideration for developing a hydration plan?

A 
Event information
Athlete information
What, when and how
Other nutritional considerations
Other event/athlete-specific considerations
44
Q

What event information is needed to develop an effective hydration plan?

A

Event duration, time and environment
Opportunities to drink
Specific rules
Other logistical considerations

45
Q

What athlete information is needed to develop an effective hydration plan?

A 
Body mass
Expected sweat rate/loss
Sweat composition
Likes/dislikes
Allergies/intolerances
46
Q

Provide examples of when structured rehydration is required?

A

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
Q

Name different types of hydration assessment?

A 
Bodyweight changes
Urine colour
Plasma/serum osmolality
Urine osmolality
Double-labelled water/tracers analysis
Urine specific gravity
Thirst sensation
48
Q

Which protein is thought to be the primary target for vassopressin in the kidney?

A

Aquaporin 2

49
Q

What is the concentration of sodium (mmol/L) in the extracellular fluid of a normal healthy individual?

A

130-155mmol/L

50
Q

Which urine osmolality value above what is usually considered to indicate dehydration?

A

900mOsmol/kg

51
Q

Overconsumption of water can lead to?

A

Hyponatremia

52
Q

What concentration of sodium (mmmol/L) is in the intracellular fluid of a normal healthy individual?

A

10mmol/L

53
Q

What is the effect of dehydration on gastric emptying?

A

Decrease gastric emptying

54
Q

When estimating sweat loss, a BM loss of 2kg for 2hrs indicates a sweat loss of?

A

1L/h

Sport and Exercise Nutrition (9 decks)

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