Water

Question 1

How much of our body is composed of water?

Answer 1

50-60%

Question 2

Why is water important?

Answer 2

• Regulates body temperature
• Removes waste-lactic acid (Slow stage EPOC)
• Transports nutrients, glucose, and oxygen via blood plasma
• Moistens the air passages for expiration

Question 3

Why is water important during exercise? (9 point slide)

Answer 3

1. Exercise=exothermic=heat +energy
2. Sweating occurs to prevent overheating
3. Loss of water causes a drop in blood volume
4. Blood viscosity increases
5. Venous return decreases
6. Stroke volume decreases
7. Heart rate increases
8. Blood flow to skin is reduced (vasoconstriction) to prevent further sweating (water loss)
9. Core body temp increases, leading to fatigue/heat exhaustion.

Question 4

How does the loss of fluid affect performance?

Answer 4

1. Decreasing aerobic performance
2. Decreased reaction time -> loss of electrolytes
3. Decreased concentration
4. Decreased decision making
5. Heat stroke

Question 5

What are electrolytes?

Answer 5

Salts and minerals found in the blood plasma

Question 6

What is the function of electrolytes?

Answer 6

• Vital for proper functioning of cells
• Key for electrical transmission of nerve impulses that control muscle contraction (all or none law, spatial summation, motor units etc)

Question 7

What are the 3 most important electrolytes?

Answer 7

• Sodium
• Calcium
• Iron

Question 8

How are electrolytes lost?

Answer 8

Through sweating

Question 9

What does the loss of electrolytes lead to?

Answer 9

• Muscle weakness
• Muscle cramps
• Impaired decision making and drowsiness
• Abnormal heart rhythm due to cardiac interference

Question 10

Why does drinking plain water stimulate more water loss, affecting sodium levels?

Answer 10

As plain water does not contain electrolytes or carbohydrates, providing no energy supply or electrolytic balance

Question 11

How much water should be drank prior to an event?

Answer 11

• 400-600ml of fluid 2 hours before
• 200-300ml of fluid 15 mins before
• Meal or snack high in carbs 2-4 hours before

Question 12

What should you drink during an event?

Answer 12

Powerade or lucozade sport little and often! As they contain glucose and electrolytes

Question 13

What/when should you drink following an event?

Answer 13

• Rehydrate immediately!
• Electrolyte drink
• Eat a carbohydrate meal 2 hours after play as it opens up a carbowindow; restore glycogen levels in slow stage of EPOC