Hydration

studied byStudied by 0 people
0.0(0)
learn
LearnA personalized and smart learning plan
exam
Practice TestTake a test on your terms and definitions
spaced repetition
Spaced RepetitionScientifically backed study method
heart puzzle
Matching GameHow quick can you match all your cards?
flashcards
FlashcardsStudy terms and definitions

1 / 19

encourage image

There's no tags or description

Looks like no one added any tags here yet for you.

20 Terms

1

What are the three levels in the ACSM strength of recommendation taxonomy?

A (high-quality evidence), B (inconsistent/limited evidence), and C (consensus or opinion-based evidence).

New cards
2

What type of evidence supports a "Level A" recommendation?

Consistent and good-quality experimental evidence regarding morbidity, mortality, exercise performance, and physiologic responses.

New cards
3

Name three physiological systems that hydration directly affects.

Cardiovascular (cardiac output, blood pressure), central nervous system (brain temperature and function), and thermoregulatory/metabolic systems.

New cards
4

How does dehydration affect performance?

It impairs oxygen delivery, disrupts temperature regulation, increases perceived exertion, and negatively influences mood and cognitive function.

New cards
5

What is the primary purpose of sweating during exercise?

To cool the body by releasing heat through evaporative cooling.

New cards
6

List three factors that can increase sweating.

High environmental temperature/humidity, intense physical activity, and lack of acclimatization.

New cards
7

How is sweat loss typically measured in athletes?

By weighing before and after exercise; a loss of 1 pound equals roughly 16 ounces of sweat

New cards
8

How does dehydration contribute to muscle cramps?

Dehydration, along with electrolyte deficits and muscle fatigue, can disrupt neuromuscular function, leading to cramps.

New cards
9

Which electrolytes are commonly lost during excessive sweating?

Sodium, chloride, potassium, magnesium, and calcium.

New cards
10

Why is electrolyte loss significant for athletes?

It can contribute to muscle cramps and impair neuromuscular function, especially when combined with dehydration.

New cards
11

What urine color indicates proper hydration according to ACSM guidelines?

A pale lemonade color, typically with a color rating less than 3 on the urine color chart.

New cards
12

What does a Urine Specific Gravity (USG) below 1.020 indicate?

It indicates that an individual is well hydrated.

New cards
13

How can athletes use body weight to assess hydration status?

By weighing themselves before and after exercise; weight loss is used to calculate sweat loss (1 lb lost equals about 16 oz of fluid lost).

New cards
14

Why do some athletes purposefully dehydrate, and what are the risks?

They dehydrate to make weight in weight-class sports, but this practice increases the risk of heat injury, performance deficits, and serious health issues.

New cards
15

What are three major health risks associated with dehydration?

Heat-related illnesses (heat exhaustion/heat stroke), muscle cramps, and rhabdomyolysis leading to potential kidney failure.

New cards
16

How does dehydration contribute to hyponatremia?

when significant fluid loss occurs alongside a loss of electrolytes, particularly sodium, leading to a dilution of the remaining sodium in the body,

New cards
17

What is rhabdomyolysis, and why is it dangerous?

It is the rapid breakdown of muscle tissue, which can lead to the release of muscle cell contents that may cause kidney failure, particularly when dehydration is present.

New cards
18

How does air travel affect hydration, and what is the recommendation?

Low cabin humidity and pressure can increase fluid loss (~500 ml/hr); it is recommended to drink about 16 ounces of water per flight hour.

New cards
19

What adaptations occur during heat acclimatization?

Within 5-7 days, heart rate drops, plasma volume expands, and core/skin temperature decreases.

New cards
20

Why are females and older adults at increased risk in hydration contexts?

Females may experience lower sweat rates and a higher risk of hyponatremia, while aging blunts thirst and alters electrolyte regulation, increasing dehydration risks.

New cards

Explore top notes

note Note
studied byStudied by 64 people
213 days ago
4.7(3)
note Note
studied byStudied by 26 people
891 days ago
5.0(1)
note Note
studied byStudied by 25 people
514 days ago
5.0(1)
note Note
studied byStudied by 4 people
688 days ago
5.0(1)
note Note
studied byStudied by 16 people
903 days ago
5.0(1)
note Note
studied byStudied by 10 people
760 days ago
5.0(1)
note Note
studied byStudied by 67 people
701 days ago
5.0(4)
note Note
studied byStudied by 44 people
758 days ago
5.0(3)

Explore top flashcards

flashcards Flashcard (92)
studied byStudied by 11 people
841 days ago
4.0(1)
flashcards Flashcard (116)
studied byStudied by 10 people
800 days ago
5.0(1)
flashcards Flashcard (43)
studied byStudied by 15 people
3 days ago
5.0(1)
flashcards Flashcard (57)
studied byStudied by 17 people
750 days ago
5.0(2)
flashcards Flashcard (40)
studied byStudied by 2 people
177 days ago
5.0(1)
flashcards Flashcard (71)
studied byStudied by 42 people
385 days ago
5.0(4)
flashcards Flashcard (82)
studied byStudied by 41 people
88 days ago
5.0(1)
flashcards Flashcard (222)
studied byStudied by 29 people
646 days ago
5.0(1)
robot