13: hydration

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34 Terms

1
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what is euhydration

adequate water volume to meet demands

2
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what is hyperhydration

excess amount of water

3
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what is hypohydration

insufficient water volume

4
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what is dehydration

process of losing water

5
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what is rehydration

process of gaining water

6
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what is hypovolemia

gradual loss of volume decreased blood flow to skin and working muscle, increased risk of hyperthermia

7
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what is ICF and how much of the total body water is it

intracellular fluid, water within cells, 2/3

8
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what is ECF and how much of the total body water is it

extracellular fluid, water outside cells, 1/3

9
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what are the components of ECF and what do they do

plasma: transportation and thermo regulation

interstitial fluid: between cells, lymph system carries water back to blood

10
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what is hydrostatic pressure

difference in fluid pressure

ex. edema from pressure via gravitational pull

11
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what is osmotic pressure

tendency for water to move from low to high solue concentrauion

12
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what happens in cells when sweat occurs

plasma reduced, sodium increased, water leaves

13
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differences in composition of ECF and ICF

ECF: high Na+, Cl-, HCO3-

ICF: high K+, protein-, PO43-

14
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process of fluid regulation

blood volume decreases, osmotic pressure increases → ADH secreted → lower volume and higher concentrated urine → blood volume increases, osmotic pressure decreases

15
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what stimulates thirst when hypohydrated

increased osmotic pressure

16
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adequate intake of water for males and females

male: 15 cups/day

female: 11 cups/day

17
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how to calculate AI for water in children/young adults

1.5 x bodyweight(.45)

18
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how to calculate AI for water in older adults

1.1 x bodyweight(.45)

19
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sources of endogenous addition of water to body

metabolism - byproduct of anaerobic reactions

adds around 350ml/day

20
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sources of exogenous addition of water to body

drink, food (20-25%)

21
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what are insensible avenues of water loss

hard to account for - ventilation, through skin

22
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what are sensible avenues of water loss

more easily measured - feces, urine, sweat

23
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what are the hydration recommendations for physical activity

4-8oz consumed every 15-20 minutes of exercise

prehydration: start PA euhydrated with normal plasma electrolyte levels

hydration during exercise: prevent excessive dehydration and changes in electrolyte balance

posthydration: fully replace any fluid and electrolytes lost

24
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what is the main challenge to fluid balance during PA

thermoregulation - heat stress and exercise stress combined

25
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what is the process that can lead to hypovolemia

exercise → increased core temp → increased sweat rates → hypovolemia

26
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how does 1, 2, and 3% body weight dehydration affect performance

1: thirst

2: thirst, discomfort, loss of appetite, begin impaired performance

>3: disturb physiological function, increased risk of heat illness, significant impairment of performance

27
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what are the components of abnormal thermoregulatory capabilities

muscle cramps, heat exhaustion, heat stroke

28
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signs of heat exhaustion

dizziness, nausea, weakness

29
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signs of heat stroke

confusion, loss of consciousness w

30
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what factors influence thermoregulation

body size, gender, age, body comp

31
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describe the effect body composition has on thermoregulation

more muscle mass, more water

more fat mass, less water, harder for heat to dissipate

32
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ways to rehydrate

beverages: fluid replacers, carb loading drinks, nutrient supplement drinks

water, black coffee, tea, sports drinks, fruit juice, milk

33
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what is hyponatremia

hyperhydration → increased Na loss via sweat → increase cell swelling → nerves swell, malfunction, die

34
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clean water access

85% US gets water from public water systems, mortality rate from waterborne illness dropped - public health achievement

still issues in other countries