Hydration and Sleep

Why is water good for our body?

Maintains blood volume, transport nutrients, remove body waste products, regulates body temp by absorbing heat

What do we intake water through?

Food and beverages

How does water loss occur?

Respiratory loss, Insensible perspiration, sweat, urinary loss, gastrointestinal tract water loss, fecal loss

The need for water is influenced by what factors?

Body size, age, physical activity, heat and altitude, health status, medications and supplements

What is the average water intake for women?

2.7L

What is the average water intake for men?

3.7L

Intake sources of water?

81% beverages, 19% food

Water Gain

Food and Bevs 2.2L/day, metabolic fnx 250-350ml/day

Lungs are loosing

-250 to -350ml

Insensible perspiration loosing

-450 to -1900

Urine loosing

-500 to -1000

Feces loosing

-100 to -200

What happens with dehydration during exercise? 

A decrease in blood pressure leads to vasoconstriction, which leads to an increase in blood pressure, then increases sodium retention, which then leads to water retention

What are Electrolytes?

Minerals in the body with an electrical charge, (ions)

What are the main electrolytes?

Sodium, chloride, magnesium, potassium, calcium

What are the main functions of electrolytes?

Essential for muscle contraction and nerve conduction, maintains fluid levels through concentration gradients, maintains total fluid levels, so when concentration increases, this stimulates thirst! 

What happens when dehydration occurs?

 Causes a drop in blood volume, stretch receptors in blood vessel signal ADH and thirst

How does the body compensate for dehydration?

Blood vessels constrict, water in the kidneys is reabsorbed, release of antidiuretic hormone

What is the purpose of diuretics?

Increase water/sodium loos through urination, some common types are coffee, tea, alcohol, meds

What are symptoms of dehydration?

Increase body temp, decrease sweat rate, decrease BP, hast heart rate, sunken eyes, dizziness

What happens when you drink alcohol?

Decreases ADH production, going to cause more urine production and increase dehydration

What is Hyper hydration?

Over hydration, rare, cause edema and hyponatremia

Symptoms of hyper hydration

Confusion, inattentiveness, blurred vision, muscle cramps

What percent fluid loss can impair exercise performance?

1-3%

How much should athletes drink to reduce BW loss to?

<2%

What can sweat loss range from?

0.3>4L/hr

What can sodium loss range from?

230 to >2000mg/L

What does dehydration lead too?

Decreased sweat rate, blood volume, BP, memory, conentration

Different assessments for dehydration

Urine, body weight before and after, sweat patches

Recommended water intake before exercise?

4 hours before the activity, drink enough to urinate 5-7ml/kg body weight

During exercise, average intake? 

0.4-0.8L/h. 1.2L/Hr for people with extremely high sweat rates

What to do with significant sodium loss?

Replace with a sports drink containing sodium and carbohydrate

• less than 30-60g carbohydrate/hour

• Beverages should be cool but not cold

• less than 8% carbohydrate

Replenishment after exercise?

Replenish 125-150% of fluid loss. 1.5 L / kg body weight loss
20-24oz per pound lost

Practical solutions for athletes to stay hydrated?

Drink from a 24-32oz water bottle each day

Set goals and timeframes to consume liquid throughout the day
Drink 16oz of liquid with every meal
Set phone reminders to drink 4-6oz
Try adding smoothies, juice-based popsicles, and soups to your diet

Factors of sleep that effect recuperative outcomes

Length, quality and phase

Sleep deprivation has been linked to what?

Decrease ANS resources

What factors can influence sleep quality?

Alcahol, caffeine

Dairy protein sources may increase what?

Sleep duration

Can large meals or meals close to sleep negatively impact
sleep quality?

Yes

What are two derivatives of trytophan?

Seratonin and melatonin, carbohydrates help

Increase in what influences tryptophan across the blood brain barrier?

Insulin

How many hours before bed can a high GI meal signifcantly reduce sleep latency by half?

4 hours

High Carb meals can increase what?

REM sleep and decrease light sleep

Melatonin

Displays sedative effects and influences core temperature

Night time milk

Night time milk has a higher percentage (39.42 pg/mL compared
to 4.03 pg/mL)

Antioxidants

Key for recovery and immunity, may postively impact sleep by decreasing inflamation (Tart Cherry)

B vitamins

B-vitamins play critical roles in the sleep hormone
maintance
◦B12 helps melatonin secreation
◦B6 helps synthesize serotonin
◦B3 helps spare tryptophan