Week 4

Question 1

How much of the adult body is water ?

Answer 1

50-60%
Not so important but (Lean body tissue is 75%) and (fat mass is 5-10%)

Question 2

What are the fucntions water can be used for ?

Answer 2

– Nutrient transport
– Protection
– Temperature regulation
– Biochemical reactions
– Medium for reactions

Question 3

What is the term for a negative water (fluid balance) ?

Answer 3

Dehydration, Hypohydration

Question 4

What are the regulatory mechanism which drive the body to maintain a net body water balance ?

Answer 4

Thirst and Hunger

Question 5

What is the simplest way to measure dehydration ?

Answer 5

Changes in body mass

Question 6

What is the range of change that can be used to determine whether someone is dehydrated ?

Answer 6

Greater than 2% body mass reduction

Question 7

What is the best statiscal way to measure hydration status ?

Answer 7

Plasma Osmolality

Question 8

What are three ways to measure dehydration ?

Answer 8

Plasma Osmolality
Change in Body mass
Urine specific gravity

Question 9

What is the typical range for urine osmolality ?

Answer 9

275-295 mOsm/kg

Question 10

What is the typical range for urine gravity density ?

Answer 10

1.003-1.0035

Question 11

How much heat would 1 litre of sweat remove from the body ?

Answer 11

It will remove 573 Kcal

Question 12

What is a common occurance in runner which leads to dehydration ?

Answer 12

They don’t drink enough due to the thirst mechnasims not being high versus their sweat rate

Question 13

What is the main cause of sweating ?

Answer 13

to prevent hyperthermia

Question 14

At what percentage does dehydration affect aerboic performance, impact sprint running and cognitive function minimally

Answer 14

at 2-3%

Question 15

At what % of dehydration does impaired cognitive function even in temperate occur ?

Answer 15

> 3%

Question 16

At 3-4 % of dehydration what occurs ?

Answer 16

Theres minimal impact on muscle strength and power

Question 17

What are potential mechanisms of impaired aerobic performance in warm-hot conditions ?

Answer 17

CV (great empahises),CNS,MSK,Psychological and Breathing sensations

Question 18

To stay hydrated before an event what are the guidlines of fluid intake ?

Answer 18

5-10ml per kg of body weight

Question 19

To stay hydrated during an event what are the guidlines of fluid intake ?

Answer 19

Typically 0.4-0.8 L/h, add sodium if more than 2 hours and consider CHO if greater than 1 hour

Question 20

To stay hydrated after an event what are the guidlines of fluid intake ?

Answer 20

Cosume 150% of the body mass you lost + sodium

Question 21

What should you ask if the urine is dark ?

Answer 21

If they’ve been taking any medication or taking supplements

Question 22

What will encourage thirst ?

Answer 22

If it tastes nice and is cool

Question 23

What can help with thermoregulation ?

Answer 23

If the drink is cool

Question 24

What can you do to limit hyponatremia ?

Answer 24

Consume sodium and CHO

Question 25

What is hyponatremia ?

Answer 25

Too much water and not enough sodium and is exacerbated by high sweat rates

Question 26

What population does hyponatremia occur in ?

Answer 26

Recreational athletes and women

Question 27

What are symptoms of hyponatreamia name 4 minimum ?

Answer 27

Change in personality, fatigue, convulsions or seizures, feeling weak, loss of consciousness or coma, low blood pressure, feeling nauseous or vomiting

Question 28

What is crucial for an athlete to restore after exercise ?

Answer 28

Sodium