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Sports Nutrition > Hydration Part 1 W4 > Flashcards

Hydration Part 1 W4 Flashcards

(50 cards)

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1
Q

What is total body-water volume within the body?

A

42L
60% of body mass

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2
Q

What is body water like in adults?

a) Lean body tissues
b) Fat mass

A

a) 75% water
b) 5-10% water

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3
Q

What are the functions of water?

A

Nutrient transport
Protection
Temperature regulation
Biochemical reactions
Medium for reaction

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4
Q

What is euhydration?

A

Normal state of body water content

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5
Q

How is fluid lost in the body (2200ml)?

A

Respiration= 200ml
Skin= 600ml
Feces= 100ml
Urine= 1300ml

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6
Q

How is fluid gained in the body (2200ml)?

A

Drink= 1200ml
Food= 700ml
Metabolic= 300ml

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7
Q

What is net body water balance?

A

The difference between fluid water gain (intake production) and fluid loss

Challenged during period of high sweat rates

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8
Q

What is dehydration?

A

Referred as hypohydration
Defined as a body water deficit greater than normal daily fluctuation

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9
Q

What is the most sensitive and simplest measure to determine acute body changes in body water?

A

Changes in body mass

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10
Q

What does acute 2% body mass reduction cause?

A

90% chance that body water deficits are sufficient to be classed as dehydration

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11
Q

What is osmolality?

A

A measure of the total dissolved particle concentration (in mOsm/kg)

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12
Q

What is the best static physiological index of hydration status?

A

Measurement of plasma osmolality

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13
Q

What is the typical values of osmolality?

A

275-295 mOsm/kg

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14
Q

What happens when the value of osmolality surpasses 295 mOsm/kg?

A

Its an indication of dehydration

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15
Q

How can dynamic dehydration assessment be tracked?

A

Body mass change (in energy balance)
Plasma osmolality
Urine specific gravity

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16
Q

What is urine specific gravity?

A

Urine density relative to water = 1.00

You are euhydrated at 1.003=1.035 U(Eu)

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17
Q

What is the bodies core temperature?

a) Normal body temperature
b) Exercise

A

a) 36-38degrees
b) 38-40degrees

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18
Q

What senses an increase in body/skin temperature?

A

Hypothalamus

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19
Q

How does the hypothalamus respond to increase body temperature?

A

Responds by increasing blood flow to skin and initiates sweating response

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20
Q

Why do we sweat?

A

Evaporative cooling
Heat production for execrise

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21
Q

What will evaporative cooling result in?

Study These Flashcards
A

1L sweat evaporated will remove 573kcal of heat from the body

22
Q

What type of drinking during periods of sweat will lead to body water deficit?

Study These Flashcards
A

Ad Libitum drinking

23
Q

What are components of sweat?

Study These Flashcards
A

Sodium
Chloride
Potassium
Lactate

24
Q

What is plasma sodium normally?

Study These Flashcards
A

135-145mmol/L

25
What is sweat?
Hypotonic
26
What does hypotonic mean?
Having a lower osmotic pressure than a particular fluid
27
How does sweat loss cause reduced plasma and blood volume?
Water loss from the water component of blood (plasma)
27
Why does sweat loss cause an increase in plasma osmolality increase?
Due to sweat being hypotonic
28
What are the main mechanisms that control body temperature during exercise (therefore preventing hyperthermia)?
Sweating Evaporative heat loss
29
What does dehydration depend on?
Largely depends on developments due to inadequate fluid intake relative to fluid losses (during exercise fluid losses are largely attributable to sweating)
30
How does hypohydration impair performance when there is 1-2% body mass loss?
Minimal impact
31
How does hypohydration impair performance when there is 2-3% body mass loss?
May degrade aerobic performance Deterioration of sport-specific skills Reduced cognitive function (with heat stress) Minimal impact on sprint running Minimal cognitive function impact (without heat stress)
32
How does hypohydration impair performance when there is >3% body mass loss?
Impaired cognitive function (even in temperate)
33
How does hypohydration impair performance when there is 3-4% body mass loss?
Minimal impact on muscle strength and power
34
Is dehydration a blinding issue?
No
35
What are potential mechanisms that may impair aerobic performance in warm-hot conditions?
Cardiovascular Central Nervous system Peripheral muscular factors Respiration Breathing sensations Thermal comfort/ perceived exertion Psychological Temperature/Metabolic/Afferent feedback Brain metabolism/ Brain Temperature Blood pressure/Blood flow/ oxygen delivery/ metabolite removal
36
What is hypohydration?
Negative fluid balance
37
What is hyperhydration?
Positive fluid balance
38
What is dynamic dehydration?
Changes over time
39
How is dehydration measured?
Reference change value (RCV) and dehydration likelihood scale
40
What is the dehydration threshold?
29 degree (every 1 degree warmer it further declines by 1.6%)
41
What is the primary mechanism influencing hydration?
Cardiovascular strain (likely a critical primary factor)
42
What is hydration?
The body’s ability to absorb water, the vital liquid it needs, and is based on how much is available to it.
43
When is net body water balance challenged?
During period of high sweat rates
44
How much heat is produced for every L of oxygen consumed, and how much of this heat is used to perform mechanical work?
4kcal of heat is produced for every L of O2 Only about 1kcal used to perform mechanical work
45
Why is urine colour not always the most effective way of assessing hydration status?
Because it can be affected by different elements of the diet/medicine
46
Why are cool drinks used during exercise?
Get very quickly into the stomach and cool the body
47
What does the extent of change in Plasma Osmolality indicate?
5mmol/Kg= 80% 7mmol/Kg= 90% 9mmol/Kg= 95% 13mmol/Kg= 99%
48
What does the extent of change in Body mass indicate?
1.3%= 80% 2.0%= 90% 2.5%= 95% 3.5%= 99%
49
What does the extent of change in Urine Sensitive Gravity indicate?
0.005= 80% 0.008= 90% 0.010= 95% 0.014= 99%

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