Hydration and Fluid Intake Concepts

These flashcards cover key concepts related to hydration and fluid intake, focusing on definitions, guidelines, and important factors impacting hydration status.

What do the terms euhydration and hypohydration refer to?

Euhydration refers to optimal hydration status while hypohydration indicates a deficit in hydration.

What is the definition of osmolality?

Osmolality is a measure of the concentration of solute particles in a solution.

What does the phrase 'compartmental shift' refer to in hydration?

Compartmental shift refers to the movement of fluid between different body compartments, such as intracellular and extracellular spaces.

What are the primary avenues of water intake and loss in the body?

Water intake primarily occurs through consumption of fluids and food, while loss occurs through urine, sweat, and respiration.

How can hypohydration be functionally determined?

Hypohydration can be determined through measurable factors such as body weight changes, urine color, and urine specific gravity.

What are general pre-exercise fluid guidelines?

The guidelines suggest consuming adequate fluids a few hours before exercise, typically around 500 mL, to ensure proper hydration.

Why are timing requirements important for pre-exercise hydration?

Timing ensures that the body is well-hydrated and allows for adequate absorption before physical exertion.

What are the general recommendations for fluid intake during exercise?

Fluid intake during exercise should be based on sweat rates, with guidelines suggesting 0.5 to 1 liter per hour depending on conditions.

Is caffeine a significant diuretic?

Caffeine is considered a mild diuretic, but its effect is generally not significant enough to cause dehydration.

What factors in a beverage enhance fluid absorption?

Factors such as the presence of sodium and carbohydrates can enhance the fluid absorption rate.

When should carbohydrates (CHO) or sodium be used during exercise?

CHO or sodium should be consumed during prolonged exercise, especially in conditions of high intensity or heat.

How much carbohydrates should be consumed during exercise per hour?

Approximately 30-60 grams of carbohydrates should be consumed per hour, depending on the athlete's gastrointestinal tolerance.

Can the gastrointestinal (GI) system be trained to handle more carbohydrates without distress?

Yes, the GI system can be trained to tolerate higher amounts of carbohydrates through gradual exposure.

What conditions make sodium intake during exercise most important?

Sodium intake is crucial during long-duration events or in hot/humid environments to prevent hyponatremia.

Who is most at risk for hyponatremia?

Individuals such as female athletes, those with smaller body types, or endurance athletes are at higher risk for hyponatremia.

How much fluid should be consumed post-exercise?

Post-exercise, it is recommended to consume 1.5 liters of fluid for every kilogram of body weight lost during activity.

Why are food and water considered better than sports drinks for rehydration?

Food combined with water provides electrolytes and nutrients that aid in overall hydration and recovery better than sports drinks alone.