NHM 315 1nd Edition Lecture 6Outline of Last Lecture I. Chapter 6 ,8, & 9Outline of Current Lecture II. Chapter 7Current 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 predispositionHydration-Euhydration-Hyperhydration-Hypoydration-DehydrationWater Loss-Insensible (4.5 cups)-Breathing-Skin-Sensible-Unrine-Feces-SweatWhat influences sweat rate?-Duration & exercise intensity-Environmental conditionsThese 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 individualSweat and Minerals-Sweat contains-Sodium-Potassium-Chloride-Calcium-MagnesiumSodium-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 neededPotassium-Potassium in ICF-Potassium in fruits, veggies, whole grains and milk-Low potassium= low f/vFluid 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 exerciseTips 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 urineFluid 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 lossesFluid 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 exerciseBeverages to rehydrate-Cool-CHO content of the beverage should be less then 10%-Water is not as effective as a beverage that contains sodiumCaffeine and hydration-Mild diuretic-Review of studies on caffeine intake and fluid/electrolyte imbalance-450mg of caffeine or lessAlcohol and Hydration-Diuretic effects-Moderation is key-Avoid alcoholic drinks in the first few hours after physical activityExercise related muscle cramping-May be cause by the process of dehydration and or loss of electrolytes-Non-nutritional causes-Muscle fatigue/overuse-Lack of