HYDRATION

Question 1

Body water is tightly controlled by

Answer 1

thirst and kidney regulation of urine output

Question 2

daily variation of bodt mass is under _%

Answer 2

1%

Question 3

Hyperhydration

Answer 3

higher body mass, less needing to pee, stay hydrated for longer

Question 4

Hypohydration

Answer 4

not losing water but having a low water content
when you lose more sweat then the fluid you drink

Question 5

Dehydration

Answer 5

the process of losing water/fluid

Question 6

Water things lose and gain water

Answer 6

losses
- sweat
- urine
- respiratory
- faecal

gains
- metabolic water production (when muscles contract they produce some small water)
- food
drink

Question 7

Does coffee dehydrate you

Answer 7

no, but the caffeine does, but the fluid from the whole coffee cancels out the caffeine dehydration

Question 8

What are the 3 important times for hydration

Answer 8

pre - during - post exercise

Question 9

Hydration during exercise - sustainability

Answer 9

the mess water stations can have etc

Question 10

Measures of Pre-Exercise Hydration

Answer 10

gold standard - Serum Osmolarity, best euhydrated measure

• urine colour (most accessible)
• urine osmolarity
• urine specific gravity (most common, yes or no answer)

Question 11

First Void Sample

Answer 11

first sample of pee when you wake up

Question 12

Everyone ones hydration levels are …..

Answer 12

different

Question 13

hypo hydrated and RPE of sessions

Answer 13

the more hypo hydrated you are the harder you will find the training sessions, but can be lots of variations with this

Question 14

Pre-Exercise Guidelines

Answer 14

• start exercise in a euhydrated state
• drink 5-7ml/kg 4hr before the session, if urine still dark 3-5ml/kg 2 hr before - but is the practical for a 6 am training, no
• drink temp is important in the heat

Question 15

Effects of Dehydration

Answer 15

• depends on the event
• decreases skill and mental performance
• opening of the blood brain barrier
• increased perception of effort

Question 16

Do you want to be over or under hydrated for exercise

Answer 16

you don’t want either, you want a good balance

if you are use to being dehydrated for exercise this impacts their effects of exercise

Question 17

Successful athletes have shown to have dehydration levels of

Answer 17

5-8%, you don’t often want to lose less than 2%, you often lose weight depending on your exercise intensity

Question 18

If you gain weight during exercise this means your not …

Answer 18

dehydrated

Question 19

Individual Variability with Hydration

Answer 19

you can’t change how much you sweat, but they can change their drinking behaviour

Question 20

Athletes perception on fluid balance

Answer 20

people often lose alot more than they think they lose but they are also drinking more than they think they are but they think they are dehydrated

Question 21

Perceived vs Actual Sweat Loss

Answer 21

traditionally hydration strategies have been based on the recognition of one’s sweat rates, but we underestimated our sweat rate by around 40-50%

Question 22

OverHydration causes

Answer 22

• increase body mass
• urination
• dilution of blood sodium concentrations
• hyponatremia?

Question 23

Hyponatremia

Answer 23

usual Na conc. is 135-145 mmol/L
- severe health consequences like fatigue

both this and hydration have similar symptoms, so this is problematic, so we weigh them to tell what one it is

Question 24

Risk Factors for Hyporntermia

Answer 24

• exercise duration over 4hr
• slow speeds / slowing running
• females
• low body weight
• excessive fluid intakes
• extreme environments

Question 25

Can sport drinks/electrolytes prevent hyponatremia

Answer 25

no

Question 26

ACSM Drink Guidelines

Answer 26

- try to limit dehydration to 1-2% loss in body mass otherwise performance will be impaired - may not be feasible in hot environments - avoid gaining weight so don't loose more than 2% body mass, minimise dehydration in the heat and avoid gaining weight

Question 27

How to measure the amount of sodium you lose

Answer 27

catch sweat to measure the sodium amount in the sweat

Question 28

If you loose lots of sodium in sweat what should you do and why

Answer 28

increase the amount of sodium in the diet why - because does not increase blood sodium but improves palatability, maintain ECV

Question 29

What is the main electrolyte lost sweat is .....

Answer 29

sodium

Question 30

Post Exercise Recovery Guidelines

Answer 30

the 3 R's rehydration, repair and restore

Question 31

3 R's

Answer 31

rehydration - restore electrolyte and fluid balance repair - muscle repair and regeneration (protein) restore - muscle and liver glycogen levels to those pre-exercise (carbs)

Question 32

Recovery Guidelines - Post Exercise

Answer 32

- if the exercise is less than 24hr apart then it requires a more structured rehydration plan but smaller regular volumes work best. rehydration within 6 hr requires volumes greater than deficits eg. drink more than we lose

Question 33

During recovery why should we drink more than we lose

Answer 33

because we are still urinating

Question 34

Drink Volume

Answer 34

dehydration - increase AVP - increase water re-absorption

Question 35

Ingestion Rate of Water

Answer 35

a given volume over a longer period of time it likely to have more efficient rehydration, but this rate is still unclear

Question 36

Macros and Intake

Answer 36

carbs - enhances how much fluid can be retained and maintains glycogen stores protein - helps repair and grow muscles = chocolate milk has high protein and carbs so so so good after exercise