Ib sport (hydration)

Hydration intake

body absorbs water and electrolytes (salts like sodium and potassium) primarily in the large intestine from the food and fluids you consume

where is water primarily absorbed in body

large intestine

Hydration loss

fluid and electrolytes leave the body through two main routes

1st main route for water loss

Evaporation- sweating through skin/breathing out moisture through respiratory tract

2nd main route for water loss

Excretion via Osmosis (PEEING)- excess water/waste is filtered and excreted as urine by the kidneys

Dehydration

Having insufficient water in the body, reduces blood volume and leads to fatigue and overheating

Hypernatremia

extremely HIGH sodium levels in blood, caused by severe water loss without replacement

Hyponatremia

extremely LOW sodium levels in blood, caused by dinking too much plain water without replacing electrolytes

Ways to measure hydration

Body weight- weighing before/after exercise to measure water loss

Urine color- clear to light yellow means well hydrated

Urine osmolarity- lab test measuring the concentration of particles in urine (higher concentration = more dehydrated)

regulation system (hint: 3 things)

1) Hypothalamus

2) Pituitary gland

3) Kidneys

Hypothalamus

(brain sensor) detects changes in fluid concentration

Pituitary gland

releases hormones (like ADH) based on signal instructions

Kidneys

respond by holding onto water OR excreting it into urine

Cardiovascular drift?

• When exercising for a long period (especially in heat), you lose water via sweat

• This loss reduces total blood plasma volume, causing blood to become thicker

• To keep delivering the same amount go oxygen, your heart rate progressively creeps upward even though effort level hasn’t changed

how are macronutrients consumed?

In large quantities to provide energy and raw building materials

three main macronutrients

1) carbohydrates

2) Lipids (fats)

3) proteins

Primary functions of carbohydrates

fast energy source for brain and muscle contraction

primary functions for lipids (fats)

High-density energy storage, insulation, and cellular structures

primary functions for proteins

muscle repair, structural growth, enzymes, and used for fuel (as LAST resort)

essentail nutrients

certain fatty and amino acids are “essential” for your health, but you’re body cannot make them, so you must get them from your diet

Nutrient demands

the exact ratio of macronutrients you need varies based on age, sec, body composition, and daily activity level

is it good to eat high fat or high fiber food directly before exercise?

No, doing this can cause stomach distress (ex: cramping and nausea)

what is the right way to file before an exercise?

by adjusting carbohydrate intake timing before and during exercise keeps energy levels high without causing discomfort

What is LEA?

Low Energy Availability

When does LEA occur?

when you burn significantly more calories through exercise than you consume through food, leaving too little energy for basic bodily functions

What is RED-S?

Relative Energy Deficiency in Sport

How is LEA related to RED-S?

RED-S is the severe long term consequence of LEA

What does RED-S cause in the body?

Impaired immunity, decreased bine health, hormonal disruption, and poor athletic performance

What do micronutrients do/not in the body?

• they DO NOT provide energy directly

• they ARE essential for regulating metabolic reactions and tissue building

Key micronutrients

1) iron

2) calcium

3) sodium and potassium

4) vitamins

what does iron do in the body?

is a key building block of hemoglobin (in blood) and myoglobin (in muscle), which carry oxygen needed for aerobic energy production

what does calcium do in the body?

builds strong bones and connective tissue and enables muscle to contract

what do sodium and potassium do in the body?

they are electrolytes that manage fluid balance and generate electrical signals in the nerve and muscle cells

what do vitamins do in the body?

act as regulators in metabolic pathways that extract energy from macronutrients and help with tissue repair

what is the gut microbiome?

the community of trillions of microorganisms living in your digestive tract

what is the gut microbiome influenced by?

genetics, diet, medications (such as antibiotics), and general lifestyle habits

what is a healthy gut microbiomes role?

improves nutrient breakdown and absorption, directly supports energy levels, recovery, and immune functions