Hydration Basics
Ways to assess hydration?
Urine color, body weight changes, skin elasticity, USG hydration testing
Electrolyte replacement is most important during high-intensity training lasting >____
1 hour
List two factors that may cause you to sweat more
Heat, humidity, higher intensity, clothing, genetics
Focusing on hydration only matters during practice
False - c'mon now
Good baseline hydration goal? (per day)
1/2 body weight in oz
___ and ___ are the most abundant electrolytes lost in sweat
Sodium and chloride
How much should I hydrate after exercise?
16-24 fluid oz within 1-2 hours
Avocados are a good food source of magnesium
False - potassium
What helps with retaining water in the body?
Carbohydrates
Name the 5 common electrolytes
Sodium, potassium, chloride, magnesium, calcium
Losing __ % of body weight can significantly impair performance
2%
Clear pee is always good
False - may be overhydrated or missing electrolytes
Regulates body temperature, blood pressure, cushions joints, transports nutrients, brain function, regulates digestion, etc
What is the average sodium loss per liter of sweat?
500-1,000 mg
List 3 signs of dehydration
Dark urine, cramping, thirst, slow reaction time, headache, dizziness
Caffeine dehydrates you
False! Moderate caffeine is not dehydrating for athletes - caffeine can have a mild diuretic effect, but too much can increase urine production and lead to more fluid loss