Hydration

Question 1

Intracellular Fluid (ICF)

Answer 1

The water contained within a cell’s membrane, makes up approximately 2/3 of total body water.

Question 2

Extracellular Fluid (ECF)

Answer 2

The water found outside of the body’s cells – ECF is found between cells and transported throughout the body via arteries, veins, and capillaries.

Question 3

Osmolality

Answer 3

Describes the concentration of solutes in a liquid – various compartments hold fluids but the primary regulator of hydration status is the osmolality of ECF, specifically plasma osmolality. Multiple sites in the body house osmoreceptors that detect shifts in osmolality and generate responses to return the body to fluid and sodium homeostasis.

Question 4

The regulatory mechanism that describes the processes that dictate total body water levels and water compartment movement in the body is called

Answer 4

osmolality

Question 5

Dipsogenic Signal

Answer 5

Physiological factors such as high osmolality or low blood pressure, which prompt sodium and water appetite.

Question 6

Baroreceptors

Answer 6

Specialized nerves that can sense changes in pressure in the heart or blood vessels.

Question 7

primary ECF solute

Answer 7

sodium

Question 8

the concentration of ____________ is a primary factor in determining the amount of water that will enter a cell body

Answer 8

sodium

Question 9

sodium intake is a pivotal _____________ when attempting to restore total body water after training.

Answer 9

dipsogenic signal

Question 10

When large quantities of sodium are ingested without a similar increase in water, plasma osmolality ___________ and __________ thirst drive follows

Answer 10

increases. increased

Question 11

the most significant influence to thirst for water is regulated by ___________________

Answer 11

ECF osmolality

Question 12

Loss of body water comes in the form of sweating or urine production, both ________________, which results in decreased blood pressure due to a loss in total blood volume, or ______________

Answer 12

hypo-osmotic, hypovolemia

Question 13

physical activity in warm environments can result in sweat rates up to and exceeding _____ liters per hour

Answer 13

3 liters per hour

Question 14

Hypo-Osmotic

Answer 14

A solution with a lesser concentration of solute (i.e., fresh water compared to salt water).

Question 15

Gastric Emptying Rate (GER)

Answer 15

The rate at which fluids and their contents pass through the stomach via the pyloric sphincter and into the small intestine – the faster and more complete the GER, the more quickly carbohydrates and electrolytes can be absorbed into the mesentery system, where they feed the liver first and then the rest of the body via the vascular system.

Question 16

the primary reason for the sodium-diluted sweat is that water …………….

Answer 16

shifts out of the ICF to the vascular ECF space.

Question 17

This movement of ________________ keeps total blood volume from decreasing and serves to maintain blood pressure but also limits the increase of plasma osmolality, the major dipsogenic stimulus.

Answer 17

fluid from the ICF space

Question 18

What is the most significant influence-to-thirst for water?

Answer 18

ECF osmolaity

Question 19

Increased body water can also reduce heat generation related to elevated cardiovascular strain due to …………………

Answer 19

a less efficient venous return associated with decreased total blood volume

Question 20

Convection

Answer 20

The movement or flow of air over an object.

Question 21

euhydration

Answer 21

A normal hydration status.

Question 22

Ad Libitum

Answer 22

Translates to “as desired” and refers to eating or drinking as you are normally driven to (i.e., not purposely overeating or undereating).

Question 23

Exertional rhabdomyolysis (ER) (often referred to as rhabdo)

Answer 23

a condition in which muscle cell membranes rupture and leak high amounts of proteins, such as myoglobin and creatine kinase, into the extracellular fluid after abnormally hard or new exercise routines

Question 24

key symptoms of exertional rhabdomyolysis

Answer 24

-dark urine
-puffiness
-stiff, swollen joints
-abnormal muscle soreness

Question 25

the primary medical concern for exertional rhabdomyolysis is ________________ because

Answer 25

renal dysfunction, Because the kidneys must handle the excess nitrogen/amino acids loads released from the increased circulating proteins

Question 26

dehydration

Answer 26

change in total body water in the field versus plasma osmolality status

Question 27

calculating sweat loss

Answer 27

Initial weight _______________ kg

minus (-) post-weight in _______________ kg

+ fluid consumption between weigh-ins _______________ kg

minus (-) urine volume _______________ kg

Sweat-loss volume _______________ kg (L)

Question 28

fluid intake should not exceed sweat-loss volume and a fluid deficit should be limited to less than ___% of body mass

Answer 28

less than 2% of body mass

Question 29

Exercise Associated Hyponatremia (EAH)

Answer 29

A potentially serious medical condition in which the plasma sodium falls below 135 mmol/L, usually the result of fluid intake greatly exceeding sweat losses during prolonged exercise.

Question 30

Urine-Specific Gravity (USG) measures

Answer 30

the ratio of solutes in the urine versus distilled water.

Question 31

Urine-Specific Gravity (USG)

Answer 31

a scale that represents the ratio in which the pathway of light is bent (or refracted) after traveling through a liquid in comparison to light passing through water that has no solute content.

Question 32

Which of the following responses occurs during exercise associated hyponatremia?

Answer 32

Extracellular fluid shifts inside cells.

Question 33

Where is approximately 2/3 of body water found?

Answer 33

intracellular fluid

Question 34

A client has repeatedly exhibited a pre-exercise USG range between 1.028 and 1.032. How would a Nutrition Coach interpret this finding?

Answer 34

The client needs to increase their fluid intake between training bouts.