Hydration Basics
The primary mechanism of heat dissipation during exercise
What is evaporation? ( Pg.212)
The percentage of body weight loss at which exertional heat illness risk increases significantly
What is greater than 3%? ( Pg. 212)
The recommended hydration goal during exercise is to maintain performance.
Hint:%
What is less than 2% body weight reduction? ( Pg 213)
- typically Requires 200-300mL(7-10 fl oz) every 10-20 minutes
REMEMBER: Dangerous hyperhydration is also a risk factor if athletes drink based on published recommendations and not Individual needs (Always consider the individual!!The primary electrolyte lost in sweat
What is sodium? (Pg.214)
The easiest way for an athlete to monitor hydration status.
What is checking urine color? ( Pg.213)
The percentage of body weight loss at which dehydration begins to compromise physiological function
What is 1% to 2%? ( Pg. 212)
Daily double!!!!!!!!!!!!!!!!!!!!
A key physiological effect of dehydration that increases an athlete's core temperature
AND The body increases ___-___ for every body 1% of body weight lost (due to sweating)
What is impaired skin blood flow altered sweat responses? ( Pg. 215)
What is 0.15 - 0.20 C?
The recommended carbohydrate concentration in a sports drink to optimize fluid absorption.
What is 6% to 8%? (Pg. 218)
The range of sodium concentration (g/L) recommended in hydration beverages for prolonged exercise.
What is 0.3 to 0.7 g/L? (Pg. 214)
A common early symptom of dehydration
What is thirst,general discomfort and complaints? ( Pg 219)
The optimal temperature range for fluid replacement beverages
What is 10° to 15°C (50° to 59°F)? ( pg.213)
Condition is thought to precipitate many of the physiologic consequences associated with dehydration
What is Hypovolemic-hyperosmolality
Hypovolemia is a condition of low blood volume, while hyperosmolarity is a condition of high blood concentration. Dehydration from hyperosmolarity can lead to hypovolemia. Both conditions can be serious and may require emergency care.
-Participating factors may occur
The ideal timeframe for post-exercise rehydration.
What is within 2 hours? (Pg. 213)
Daily Double!!!!!!!!
WOW..... Great Job
The condition is caused by excessive water intake without adequate sodium replacement
What is symptomatic hyponatremia? ( Pg. 218)
- Also known as water intoxication
The best method to assess hydration status before, during, and after exercise.
What is tracking body weight changes? (Pg.213)
The amount of water or sports drink an athlete should consume 2-3 hours before exercise.
Hint Hint.....Cough....Cough.... mL or oz
What is 500-600 mL (17-20 fl oz)? (Pg.213)
The percentage of body weight loss at which muscle endurance starts to decline.
What is 3% to 4%? pg. (216)
-Factors such as environmental conditions can play a key role
Daily double!!!!!!!!!!!!!!!!!!!!!!
The percentage of fluid loss an athlete should replace after exercise.
and after this duration of time
What is 150% of weight lost resulted in optimal rehydration 6 hours after exercise? (Pg. 218)
One reason sodium is added to rehydration beverages
What is to stimulate thirst and increase fluid retention?
- Also to prevent risk of hyponatremia
(Pg. 214)
A factor that can increase voluntary fluid intake during exercise
What is flavoring the beverage to preference? (Pg.213)
The formula to calculate an athlete’s sweat rate.
What is [(pre-exercise body weight - post-exercise body weight) + fluid intake - urine volume] / exercise time in hours?- Pg. 214
The specific cardiovascular effects of dehydration during exercise.
What are decreased stroke volume, increased heart rate, and increased vascular resistance?- Pg. 215
The single most important variable influencing gastric emptying an intestinal absorption may be...
What is fluid volume ? (Pg. 218)
The effect of sodium intake during the first 3-5 days of heat acclimatization
What is increased sodium loss in sweat, requiring higher intake? ( Pg.214)
The most accurate way to measure core body temperature in hot environments
What is rectal temperature measurement? (Pg.213)