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What is the role of sodium in electrolyte replacement during exercise?
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Sodium is critical for replacing lost electrolytes during exercise, particularly in activities longer than 90-120 minutes, at recommended rates of 0.7-1g per hour.
Explain why it is important to maintain hydration during exercise.
Maintaining hydration during exercise prevents performance decline, supports thermoregulation, and ensures electrolyte balance for muscle and nerve function.
How do electrolytes allow water to conduct electrical current?
Dissolved electrolytes dissociate into positive and negative ions, which facilitate the conduction of an electrical current through the water.
What are the main spaces for water distribution in the body, and their proportions?
Water is distributed intravascularly (7%), intracellularly (66%), and interstitially (26%).
What indicator suggests a person is very likely hypohydrated?
If a person experiences all three indicators (thirst, dark urine, significant weight loss), they are very likely hypohydrated.
How does the body primarily lose electrolytes apart from sweating?
Electrolytes are also lost through urine and, to a lesser extent, through feces.
Explain how electrolytes influence water distribution in the body.
Electrolytes regulate osmotic balance between the three main water compartments: intravascular, intracellular, and interstitial, influencing conditions like edema and blood pressure.
What are practical methods to monitor hydration status?
Hydration status can be monitored using urine color charts, pre- and post-exercise body weight measurements, and morning assessment of thirst, urine color, and weight.
What distinguishes a sodium ion from a neutral sodium atom?
A sodium ion carries a positive charge due to the loss of an electron, whereas a neutral sodium atom has no charge.
What changes occur in body water distribution during hyperhydration and hypohydration?
Hyperhydration may lead to edema, while hypohydration can cause decreased plasma volume, affecting circulation and thermoregulation.
Why is it suggested to consume electrolyte beverages during extreme conditions?
Electrolyte beverages help maintain sodium and fluid balance, particularly for heavy sweaters or in extreme temperatures where normal diet might be insufficient.
List the functions of water in the human body.
Water acts as a universal solvent, facilitates body chemical reactions, serves as a transport medium in blood, regulates temperature (thermoregulation and sweating), and protects tissues (e.g., cerebrospinal fluid).
Why are electrolytes crucial for neuronal signaling?
Neurons send electrical signals using electrolytes to create action potentials, facilitating communication within the brain.
Define u-hydration, hyperhydration, and hypohydration.
U-hydration is the normal water level for physiological processes, hyperhydration refers to excess water, and hypohydration is insufficient water levels in the body.
Describe sensible and insensible water loss.
Sensible water loss occurs through urine, sweat, and feces, while insensible loss happens via breathing and skin moisture, averaging around 1L/day.
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