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cramp
painful involuntary m spasms due to fatigue and electrolyte imbalance
heat exhaustion
inability to continue exercise due to dehydration and CV strain
heatstroke
medical emergency characterized by core temp >40°C (104°F) and CNS dysfunc
heat exhaust
sweating
heat exhaust
nausea
heat exhaust
pale/clammy skin
heat exhaust
fatigue, weakness, dizzy
heatstroke
disorientation, confusion, irrational behavior
heatstroke
LoB
heat acclimation
gradual exposure to heat over 10-14 days improves tolerance
hypothermia
core body temp drops below 35°C
frostbite
freezing of skin and underlying tissue
cold induced bronchoconstriction
cold/dry air can trigger airway narrowing (especially w/ asthma)
nonfreezing cold injuries
trench foot and chilblains
dehydration
loss of >2% body wt due to water loss
overhydration
can lead to hyponatremia
hyponatremia
dangerously low blood sodium lvls
enhance fluid retention
sodium containing foods/beverages can
increases HR, core temp, perceived effort; decreases aerobic performance
dehydration
iron
mactronutrient essential for O2 transport
vit D
macronutrient for bone hlth and m func
calcium
macronutrient to support bone density and m contractions
carbs
daily intake 3-12g/kg of body wt
protein
daily intake 1.2-2 g/kg of body wt
carbs
primary fuel for high intensity exercise
fats
should contribute to 20-35% of total energy intake
fats
necessary for prolonged endurance activity
30-60g per hr
for during exercise sessions >1 hr, how much carbs are recommended
1.5 L per kg of body wt lost
post exercise hydration
creatine, caffeine, sports drink
common supplements