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what is euhydration
adequate water volume to meet demands
what is hyperhydration
excess amount of water
what is hypohydration
insufficient water volume
what is dehydration
process of losing water
what is rehydration
process of gaining water
what is hypovolemia
gradual loss of volume → decreased blood flow to skin and working muscle, increased risk of hyperthermia
what is ICF and how much of the total body water is it
intracellular fluid, water within cells, 2/3
what is ECF and how much of the total body water is it
extracellular fluid, water outside cells, 1/3
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
what is hydrostatic pressure
difference in fluid pressure
ex. edema from pressure via gravitational pull
what is osmotic pressure
tendency for water to move from low to high solue concentrauion
what happens in cells when sweat occurs
plasma reduced, sodium increased, water leaves
differences in composition of ECF and ICF
ECF: high Na+, Cl-, HCO3-
ICF: high K+, protein-, PO43-
process of fluid regulation
blood volume decreases, osmotic pressure increases → ADH secreted → lower volume and higher concentrated urine → blood volume increases, osmotic pressure decreases
what stimulates thirst when hypohydrated
increased osmotic pressure
adequate intake of water for males and females
male: 15 cups/day
female: 11 cups/day
how to calculate AI for water in children/young adults
1.5 x bodyweight(.45)
how to calculate AI for water in older adults
1.1 x bodyweight(.45)
sources of endogenous addition of water to body
metabolism - byproduct of anaerobic reactions
adds around 350ml/day
sources of exogenous addition of water to body
drink, food (20-25%)
what are insensible avenues of water loss
hard to account for - ventilation, through skin
what are sensible avenues of water loss
more easily measured - feces, urine, sweat
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
what is the main challenge to fluid balance during PA
thermoregulation - heat stress and exercise stress combined
what is the process that can lead to hypovolemia
exercise → increased core temp → increased sweat rates → hypovolemia
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
what are the components of abnormal thermoregulatory capabilities
muscle cramps, heat exhaustion, heat stroke
signs of heat exhaustion
dizziness, nausea, weakness
signs of heat stroke
confusion, loss of consciousness w
what factors influence thermoregulation
body size, gender, age, body comp
describe the effect body composition has on thermoregulation
more muscle mass, more water
more fat mass, less water, harder for heat to dissipate
ways to rehydrate
beverages: fluid replacers, carb loading drinks, nutrient supplement drinks
water, black coffee, tea, sports drinks, fruit juice, milk
what is hyponatremia
hyperhydration → increased Na loss via sweat → increase cell swelling → nerves swell, malfunction, die
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