(5) hydration

1L

how much fluid loss in liters 1 kg decrease in weight represents

dehydration

excessive loss of fluid that impairs performance and has an adverse effect of health

blood, body

as _____ volume decreases, and ______ temperature rises, it places extra strain on the heart, lungs and circulatory system, which means the heart must work harder to pump blood around your body.

1%

fluid loss as percent of body weight that generates thirst sensation

5-6%

fluid loss as percent of body weight wherein dehydration from this point onwards can be fatal with children and older people at more risk

urine

noting its color and quantity is the simplest way to tell if a person is dehydrated

darkening

multivitamins and single vitamin supplements can cause urine to become like this which makes it an unreliable indicator of dehydration in some circumstances

cumulative

characteristic of dehydration wherein you can easily become dehydrated over successive days of training or competition if you fail to rehydrate fully between workouts or races

pale yellow

the color of urine that indicates that you are within 1% of optimal hydration

sweatsuits

losing weight through exercise in _________ is not only potentially dangerous but has no effect whatsoever on fat loss

fluid

any weight loss happening when exercising in sweatsuits which will be regained immediately when you next eat or drink

5-7 mL

amount of fluid per kg body weight that should be consumed slowly between 4 and 2 hours before exercise or training

water intoxication

over-drinking before and during exercise can cause a risk of developing this

cold

environments where dehydration greater than 2% is likely to be better tolerated

3%

dehydration up to this percentage has little effect on strength, power, and sprint exercise

80%

studies have shown that you can maintain optimal performance if you replace at least ___ of your sweat loss during exercise

weighing

doing this before and after a typical workout is the best strategy to work out how much fluid a person looses through sweating

nothing

best drink for performance for an exercise lasting less than 30 minutes (not thirsty)

water

best drink for performance for an exercise lasting less than 30 minutes (thirsty)

water

best drink for performance for a low-moderate intensity exercise lasting less than 1 hour

hypotonic/isotonic sports drink

best drink for performance for a high-intensity exercise lasting less than 1 hour

glucose polymer drink

best drink for performance for high-intensity exercise lasting more than 1 hour other than hypotonic or isotonic sports drink

glycerol

a hyperhydrating agent that has a strong osmotic activity that drags water into both extracellular and intracellular fluid, resulting in an increase in total body fluid

cool

temperature of drinks recommended by ACSM

flavored sweetened drinks

what studies have shown the athletes voluntarily drink more than water during exercise

sports drink

would help prevent early glycogen depletion, low blood sugar, and dehydration during high intensity exercises lasting longer than 1 hour

fuel

aside from fluid, this should also be replaced during high intensity exercises lasting longer than 1 hour

hyponatremia

aside from water intoxication, this can also happen to long distance runners or triathletes who consume a lot of water and lose a lot of salt through sweat

urine output

reduced during intense exercise which further limits the body’s ability to correct imbalance

body tissue

aside from the blood, the amount of salt available here also decreases as the water content of blood increases

400-800 mL

an advisory statement in marathons on fluid replacements written for the international marathon medical directors association and USA track and field advises endurance runners not to drink as much as possible but to drink ad libitum no more than _________ per hour

1.2-1.5

ideally, your client should drink approximately _______ times the weight of the fluid loss during exercise

blood osmolality

drinking water after exercise can cause a drop in __________ since it dilutes sodium in the blood, reducing your thirst and increasing urine output, possibly stopping drinking before your are rehydrated

sodium

plays an important role in driving the thirst mechanism

direct

relationship of blood sodium concentration and thirst sensation signaled to the brain

skimmed milk

research in Loughborough University suggests that this may be an even better option at promoting post-exercise rehydration as volunteers who drank this after exercise achieved net positive hydration throughout the recovery period

1:1000

ratio of liter of water needed to be consumed per kcal expended per day

8 glasses

the often quoted quantity of water needed to ensure optimum health