heat/cold/hydration

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