wk4 Flashcards
what are the functions of water
- Nutrient transport
- Protection
- Temperature regulation
- Biochemical reactions
- Medium for reactions
what are the ways we lose fluid
- Respiration
- Skin
- Faeces
- Urine
what are the ways we gain fluid
- Drink
- Food
- Metabolic
what is euhydration
when water input = output
what is dehydration
when water output > input
what is hyperhydration
when water input > output
what is hypohydration
when the body water deficit is greater than normal daily fluctuation, we normally measure this through change in body weight. Body mass loss of >= 2%
what is osmolality
measure the total dissolved particle concentration (mOsm/kg)
why do we need to rehydrate
sweat loss causes viscous blood, need to rehydrate to make it easier to pump blood
what occurs to plasma osmalality during exercise
it increases as we sweat more, leading to less water and higher conc of ions
what doess water loss cause in terms of ability
impairs one’s ability to perform in aerobic events, strength and power however will be less effected
what factors affected by water loss will inhibt aerobic performance
- Cardiovascular – bp. Blood-flow, o2 delivery and metabolite removal
- CNS – brain metabolism, brain temp
- Peripheral muscular factors – temp, metabolic, afferent feedback
- Psychological – thermal comfort, perceived exertion
- Respiration – breathing sensations
how much should you drink before exercise
2-4hrs before, 5-10ml/kg bw
how much should you be drinking during exercise
enough to limits bw loss to < 2%, typically 0.4-8 L/H
how much should you be drinking after exercise
around 1.25L for every kg lost during exercise
