NHM 315 1nd Edition Lecture 6 Outline of Last Lecture I Chapter 6 8 9 Outline of Current Lecture II Chapter 7 Current Lecture Water and the Body 60 of our bodies are body water Extracellular and intracellular fluids Loss of body water can hurt performance Amount of body water may vary Body size Age Gender Body composition Genetic predisposition Hydration Euhydration Hyperhydration Hypoydration Dehydration Water Loss Insensible 4 5 cups Breathing Skin Sensible Unrine Feces Sweat What influences sweat rate Duration exercise intensity Environmental conditions These notes represent a detailed interpretation of the professor s lecture GradeBuddy is best used as a supplement to your own notes not as a substitute Humidity Clothing and uniforms Training status of athletes Different for each individual Sweat and Minerals Sweat contains Sodium Potassium Chloride Calcium Magnesium Sodium Sodium in ECF Sodium is generally consumed in excess by the general population 77 of americans sodium comes from processed foods Renal system excretes what is not needed Potassium Potassium in ICF Potassium in fruits veggies whole grains and milk Low potassium low f v Fluid and electrolyte recommendations What is the recommendation for a healthy adult Al for men is 3 7L day Al for women is 2 7L day Fully hydrated or euhydrated prior to exercise 5 7mL kg 4 hours prior to exercise Tips for encouraging fluids before exercise Know the signs of dehydration Freeze fluid bottles overnight Provide a variety of beverage flavors Pre hydrate to produce a light colored urine Fluid and electrolyte needs during exercise Delay the process of dehydration Prevent excessive dehydration of 2 of BW Provide cool fluids frequently Replace lost body water Replace sodium Custom plan must be developed base on sweat rate sweat composition duration of exercise clothing and environmental conditions 0 4 8 L of fluid every hour for marathoners Another recommendation for all athletes is 6 12 oz every 15 minutes Take fluid with you Periodically record body weight before and after activity to determine fluid loss Replace fluid and sodium losses Drink by schedule and not by thirst if prone to high fluid losses Fluid and electrolyte needs after exercise Restore euhydration Replace sodium and other electrolytes lost 1 5 L kg for every pound of body weight lost immediately after exercise Beverages to rehydrate Cool CHO content of the beverage should be less then 10 Water is not as effective as a beverage that contains sodium Caffeine and hydration Mild diuretic Review of studies on caffeine intake and fluid electrolyte imbalance 450mg of caffeine or less Alcohol and Hydration Diuretic effects Moderation is key Avoid alcoholic drinks in the first few hours after physical activity Exercise related muscle cramping May be cause by the process of dehydration and or loss of electrolytes Non nutritional causes Muscle fatigue overuse Lack of stretching