Fluid Replacement

Week 4: Wednesday, July 8

-1% to 1%

what is the optimal range of hydration

signs and symptoms

cardiovascular

hypohydration leads to increased ______ stress during exercise

>1

thermoregulation is impaired at ___ % hypohydration

>3%

the risk of heat illness increases at

1-5%

list the body mass deficit for mild hypohydration

5-10%

list the body mass deficit for moderate hypohydration

>10%

list the body mass deficit for severe hypohydration

thirst, body mass, and urine concentration first thing in the morning

list three ways to assess hydration

urine color, thirst, urine frequency

list the points for a basic hydration assessment

fluid replacement

what is the solution to hypohydration

sweat rate, sweat rate calculation, creating individualized hydration plans

what do we need to education athletes, parents, and coaches on

gastric emptying, heat acclimatization

what are some factors to consider when replacing fluid

plasma concentration and sweat rate assessment

what are two alternative methods to assessing hydration

2 hours

when training for more than _____ electrolytes should be replaced

sodium, magnesium, potassium

what is the electrolyte trio

glucose; sodium

sports drinks provide _____ for energy and replace _____ lost during exercise

30-60

the recommendation for sports drinks is to consume ___-___ grams of CHO per hour of exercise

6-8%; gastric emptying; absorption

the optimal CHO level is ____ concentration of CHO, any more can lead to slower _____ _____ and _____

16-24; 10-20

before exercise, athletes should consume ____ oz of fluid 2 hours prior to exercise, and ____ oz of fluid 10-20 minutes before exercise

6-12

during exercise, athletes should consume ____ oz of fluid every 10-20 minutes

16-24

after exercise, athletes should replace every 1lb lost with ____ oz of water (fully consumed within 6 hours)

exercise-associated hyponatremia

the overconsumption of water can cause dilution of blood sodium level which is termed as

130-134 mmol/L

list the value for mild EAH

125-129 mmol/L

list the value for moderate EAH

<124 mmol/L

list the value for severe EAH

50%

what is the mortality rate for severe cases of EAH

gaining weight during exercise

what is a sign that someone is at risk for EAH

overconsumption of water or overconsumption of salt

EAH could be due to two factors