18c. Sports Nutrition - Hydration Flashcards
What are hydration levels during exercise based on?
Exercise intensity
Exercise duration
Temperature/humidity
Individual body composition
How much body fluid can be lost after 1 hr of moderate exercise in an average heat?
1l
What are the symptoms of dehydration?
Thirst
Fatigue
Headache
Anorexia
Light-headedness
Nausea
Impaired performance
Increased body temperature
Reduce appetite
Heat stroke
What body functions can be compromised by dehydration?
Temperature homeostasis
Chemical/physiological reactions
Mental/physiological function
If an athlete is not optimally hydrated (lower body weight, dark coloured urine), how much fluids should they have before exercise?
400-600ml 2 hrs before
What fluids should be drunk if exercising for less than 1 hr?
Water
What fluids should be drunk if exercising for more than 1 hr?
Sports drink
What is hyponatremia?
Too high water intake flushing out sodium electrolytes
Symptoms of hyponatremia
Dizziness
Nausea
Bloating
Unconsciousness
If exercising for more than 4 hrs what should the fluid intake be?
800ml per hr
What sort of drink should be consumed if doing high intensity exercise for less than 1 hr?
Hypotonic sports drink
Isotonic sports drink
What sort of drink should be consumed if doing high intensity exercise for more than 1 hr?
Hypotonic sports drink
Isotonic sports drink
Glucose polymer drink
What ingredients should fluid replacement drinks contain?
Na
K
Cl
Mg
Glucose
Sucrose
Fructose
Glucose polymer
What are glucose polymers usually made from?
Maltodextrins
What are the benefits of glucose polymers?
Greatly reduced number of particles in the solution
Facilitates movement of glucose from stomach into SI for absorption
