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Nutrition > Water/Hydration > Flashcards

Water/Hydration Flashcards

1
Q

Arguably the most essential nutrient

A

water

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2
Q

Restriction can lead to death in days

A

water

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3
Q

Slight dehydration decreases performance

A

water

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4
Q

5 functions of water?

A 
-Provides cell structure
•Serves as reactive medium
•Provides for cooling
•Assists in pH balance
•Major constituent of blood volume
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5
Q

To control flow of water, body expends To control flow of water, body expends ____ _____ ______ from one compartment to another.

A

expends energy moving electrolytes

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6
Q

What can occur if fluid balance is disturbed?

A

e.g., vomiting), severe illness can develop quickly due to rapid fluid shifts.

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7
Q

Water Constitutes __-__ of body weight

A

55–60%

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8
Q

Types of body water

A

Intracellular (inside cells)

•Extracellular (outside cells)

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9
Q

type of water that is two-thirds of body water?

A

Intracellular (inside cells)

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10
Q

type of water that is one-third of body water?

•Lymph, blood plasma, etc.

A

Extracellular (outside cells)

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11
Q

•__% of a person’s weight (150 pound person contains 90 pounds of water)

A

60

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12
Q

what % water is in blood?

A

83

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13
Q

what % water is in muscle?

A

75

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14
Q

What are the 3 sources of water?

A
  • 80% from ingested fluids
  • <20% from ingested foods
  • remainder formed during metabolism
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15
Q

What drinks are sources of water for ingested fluids?

A
  • Milk, sports drinks, juices, other beverages
  • Caffeinated drinks can count
  • Bottled water (Is it the best?)
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16
Q

What ingested foods are a source of water?

A

•Fruits, vegetables, etc.

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17
Q

4 Major ways avenues for water loss?

A
  • Urination
  • Defecation
  • Sweating
  • Insensible perspiration
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18
Q

Major avenue of water loss during rest?

A

urination

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19
Q

Major avenue of water loss during exercise?

A

Sweating

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20
Q

Water intake < Water loss

A

Dehydration

21
Q

Water intake = Water loss

A

Balance

22
Q

Water intake > Water loss

A

Hyperhydration

23
Q

Severity: Least
S and S: Muscle Cramping
Corrective actions: stretch muscle, moderate activity, fluids

A

Heat cramps

24
Q

Severity: Moderate
S and S: Profuse sweating, cold/clammy, faintness, rapid pulse, hypotension
Corrective actions: Cease activity, rest in shade, lie down, consume fluids

A

Heat exhaustion

25
Q

Severity: highest
S and S: lack of sweat, dry hot skin, muscle incoordination, mental confusion, disorientation
Corrective: 911, cool the body rapidly

A

Heat stroke

26
Q

water floods the body’s fluids and disturbs normal composition.

A

hyperhydration

27
Q

you can overdose on water

A

true

28
Q

•Excessive hyperhydration

A

Hyponatremia

29
Q

•Extensive sweating with only water replacement

A

Hyponatremia

30
Q

Most common in ultra-endurance events

A

Hyponatremia

31
Q

How do you monitor body weight fluctuations?

3 ways

A
  • Pre- and post-workout
  • From day to day (same time)
  • 2 to 3 cups per pound lost
32
Q

How do you monitor hydration level (3 ways)?

A

Monitor body weight fluctuations

  • Monitor urine color
  • Monitor urine specific gravity
33
Q

Hydration level: 1,5,8

A

1: optimal
5: dehydrated… you need to drink more water
8: seek medical aid, may indicate blood in urine or kidney disease

34
Q

How many cups of h2o per pound lost?

A

2-3 cups

35
Q

Top 5 food sources for water:

A

Lettuce, orange, potato, chicken, beef

36
Q

Suggestions for hydration

A

Calculate individual needs.
•Ideal hydration leads to urination every 1 to 2 hours.
•Maintain pale urine.
•Get daily fluids from a variety of sources.
•Consume caffeinated drinks in moderation.
•Do not overdo protein consumption.
•Be conscious of the effects of medications on hydration levels.

37
Q

4 Factors Affecting Hydration Needs:

A
  • Environmental temperature
  • Acclimatization of athlete
  • Altitude
  • Fitness level of athlete
38
Q

prehydration:Meet predetermined fluid needs

A

24 hours

39
Q

prehydration: If urine not produced or dark, slowly drink more fluid (3-5 ml/kg)

A

2 hours

40
Q

prehydration: Slowly drink 400 to 600 milliliters (approx. 2 to 3 cups)

A

4 hours

41
Q

prehydration: 200 to 300 milliliters (i.e., approx. 1 cup)

A

10 to 20 minutes prior

42
Q

Preexercise Hydration: What Type?

A
  • Variety is good
  • Water
  • Juices
  • Milk
  • Sports drinks (+/-)
  • Caffeinated drinks?
  • Carbonated drinks not recommended
43
Q

Hydration During Exercise

•Purpose:

A

Maintain hydration

•Maintain electrolytes

44
Q

Hydration During Exercise: How Much?

A

200 to 300 milliliters (i.e., about ~1–1.5 cups)
•Sweat trials can help determine ideal fluid intake
•Every 10 to 20 minutes

45
Q

Hydration During Exercise: What Type?

A
  • Water is excellent
  • Sport beverages:
  • Fruit juices are not recommended
46
Q

Why drink sport beverages during exercise? and how much?

A
  • If taste is preferred over water
  • If practice or event lasts longer than 45 minutes
  • 6–8% carbohydrate mix
47
Q

•Drink cool fluids (___) rather than warm ones.

A

(50–59oF)

48
Q

when are Drinks and foods containing carbohydrates and sodium are good choices?

A

post exercise hydration

49
Q

Avoid drinking large quantities in a short time when?

A

post exercise hydration

Nutrition (6 decks)

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