Fluids, Electrolytes & Environmental Challenges
Provide a response to the following prompts. You are encouraged to work with your classmates, but each group member should submit their own unique work. Once you have completed your worksheet, submit via Canvas.
1. Discuss the role of electrolytes in maintaining proper hydration status during exercise.
2. What are the physiological causes of activity-related dehydration? What factors could increase a person’s likelihood to experience activity-related dehydration?
3. In what ways can dehydration impact aerobic activities? Anaerobic activities?
4. What is hyponatremia, what would lead to this occurring in an athlete, and what are the immediate side effects of this?
5. Tyson is a basketball player. He weighed 185lbs prior to his 2-hr. practice. During practice he sipped on about 10 oz of fluid. Following his practice, he weighed 182 lbs. What was Tyson’s sweat rate? Did he consume enough fluid during his practice? How much fluid should he consume following his practice?
6. Assume you have an athlete working on improving endurance before their football season begins. Their sessions last about 90 minutes and are at the higher end of moderate intensity. What would your hydration plan for this athlete be? Consider what you would ask him to do before, during and after exercise to optimize hydration.
7. What is thermoregulation and what physiological mechanisms does our body use to do this? What factors influence the ability of our body to thermoregulate?
8. How would you expect a person’s performance to be impacted if exercising in the heat? What about in the cold? What about at higher altitudes?
9. Define acclimation and acclimatization for environmental challenges (heat, humidity, altitude etc.) and discuss their role in performance.
Sample Solution
Acclimation is the process of adjusting to a different environment in order to improve performance. Acclimatization is the extended process of physiologically adapting over time due to repeated visits and exposure. This can involve changes in physiology, biochemistry, and behavior for athletes visiting climates with higher heat,
humidity or altitudes than what they are used to. By going through acclimation and acclimatization period prior to their competition or event day where peak performance is expected, it can help prevent them from experiencing extreme dehydration and electrolyte imbalance due to perspiration loss in hot weather conditions and hypoxia at high altitudes for prolonged periods of time.
Electrolytes play an important role in maintaining proper hydration status during exercise since they affect the amount of water that moves into and out of cells, muscle contractions, nerve conduction, balance body pH levels (acidity or alkalinity) as well as fluid absorption rate by kidneys. When exercising sweating increases which causes increased electrolyte losses such as Sodium Chloride (NaCl), Potassium (K+), Magnesium (Mg2+) , Calcium(Ca2+) etc., therefore consuming adequate amounts of electrolytes before during after workouts becomes essential for avoiding dehydration related issues like headaches tiredness cramps stiffness exhaustion etc . Electrolyte drinks are recommended instead of plain water since they replenish not only fluids but also electrolytes lost via sweat.
The physiological cause behind activity-related dehydration stems largely from the additional perspiration that comes with physical activity combined with potential lack of adequate hydration habits prior/during/post workout sessions leading up an athlete’s competition or event day where peak performance is expected . Factors increasing person’s likelihood to experience activity-related dehydration include climate conditions such as high temperature & humidity causing excessive sweating along with inadequate fluid intake especially when taking part on long duration exercises; certain medical conditions; certain medicines; age; gender; diet & lifestyle factors like alcohol consumption among others .
Dehydration affects both aerobic activities by impairing muscular strength endurance power output energy production oxygen transport cardiovascular system function resulting in decreases mental concentration reaction time motivation fatigue increase risk\seizures fatigue dizziness fainting etc., while impacts on anaerobic activities include slower reaction times reduced coordination & accuracy decreased muscular force strength & power impaired cognitive skills etc..
Hyponatremia occurs when sodium levels within our body drop below normal values due mainly long duration exercise combined with inadequate drinking habits plus other factors such as extreme temperatures air pressure altitude dietary salt intake medications health problems etc., leading symptoms including nausea vomiting confusion headache irritability fatigue loss consciousness even death if left untreated hence immediate rehydrating measures should be taken right away once hyponatremia has been diagnosed..
In Tyson's case his sweat rate was 3 lbs / 2hr =1.5 lbs/hr ; however he consumed only 10 oz during his practice so he didn't consume enough fluids making him dehydrated thus he should drink an estimated 33 oz - 39oz following his practice depending on weight size & hours spent post workout session for proper rehydrating process .
Thermoregulation involves various physiological mechanisms within our bodies designed primarily maintain a stable internal core temperature range necessary for efficient metabolic processes , hormones signaling reactions among other bodily functions working properly all these under influence environmental factors like external temperatures air pressure altitude clothing fabrics moisture levels wind speed relative humidity type intensity level type exercise being performed body mass index sex age ...etc summarized under acronym METT&C protocol meaning Mission Environment Troops Time Equipment Training Climate ..
Exercising in hot humid environments leads rapid rise internal core temperature hastening onset fatigue affecting sleep patterns leading fewer pre season practices which may lead lower team morale this can be countered implementing rest stops cooling stations shade areas monitoring ambient temp readings individual athletes hydration readiness .. Exercising cold temperatures means dealing challenges reducing internal core temp dropping enough body heat conserved yet still allowing muscles work efficiently this often addressed adding layers wearing fabric wick away moisture provide thermal insulation moving around doing dynamic stretching drills warm up exercises stay sufficiently hydrated.. Higher Altitude normally linked reduced oxygen saturation atmospheric pressure low atmospheric pressure accelerates ascent sickness faster onset low grade fever accompanied headaches nausea lightheadedness increased heart rates lower maximum aerobic capacity decreased VO2 max slower recovery between sets more frequent breaks needed refresh breathing patterning optimize oxygen uptake efficiency reduce negative effects altitude training camps mountain expeditions become popular strategies high performing teams gain edge over competitors constantly striving reach next best level performance