Exercise Science/Sports Medicine
Unit 5 – SPORTS NUTRITION
Fluid Replacement worksheet
Name______Period______
1. Name 2 main ways that water is lost during exercise.
2. Name 2 physiological reasons that dehydration effects performance.
3. Name 3 reasons why sports drinks may be advantageous as a beverage for events lasting 2 hours or more.
4. In a sports drink, if carbohydrate content is more than ______, it could cause:
5. The proper sodium content in a sports drink should be ______.
6. Name 2 main reasons muscle cramping occurs and how to prevent each.
7. By the time you are thirsty you are already ______. This is because:
8. Weight loss that occurs during a single bout of exercise is largely due to ______.
9. One liter of water weighs ______lbs.
10. How soon before an event should pre-hydration begin?______At this point how much fluid should be consumed?______
11. How much fluid should you consume prior to an event?
12. During activity an athlete should consume ______of fluid every ______.
13. Explain the cause of hyponatremia.
14. Explain what is going on in the body as a result of hyponatremia.
15. Explain how hyponatremia can be prevented.
16. Explain the connection between the FDA and the marketing that occurs for most energy drinks.
17. What is an “insulin crash” and what is the result? What is the relevance of this to most energy drinks?
Unit5 – SPORTS NUTRITION
Fluid Replacement worksheet - KEY
Name______Period______
1. Name 2 main ways that water is lost during exercise.
Through breathing and through sweating
2. Name 2 physiological reasons that dehydration effects performance.
Loss of water content in the blood causing diminished capacity to transport oxygen and nutrients to body cells and diminished capacity to get rid of excess heat from working muscles causing increased body temperature since heat is transported in the blood.
Loss of fluid causes cells to shrink (crenation) which affects their normal function
3. Name 2 reasons why sports drinks may be advantageous as a beverage for events lasting 2 hours or more.
Sports drinks may help to replenish lost sodium. Sodium replacement and maintaining hydration during exercise may help to reduce muscle cramping during exercise especially in salty and heavy sweaters.
Provides carbohydrate to replenish glycogen stores
4. In a sports drink, if carbohydrate content is more than _6-8_, it could cause:
Gastric distress
5. The proper sodium content in a sports drink should be __460-690mg/l__.
6. Name 2 main reasons muscle cramping occurs and how to prevent each.
Electrolyte imbalance (lost sodium and water) which can be prevented by the use of sports drinks for fluid replacement.
Fatigue which can be prevented by training at similar intensities that will be encountered during competition.
7. By the time you are thirsty you are already _dehydrated__. This is because:
The thirst mechanism lags behind thirst
8. Weight loss that occurs during a single bout of exercise is largely due to _water loss__.
9. One liter of water weighs _2.2_lbs.
10. How soon before an event should pre-hydration begin?_4 hours___ At this point how much fluid should be consumed?__5-7ml/kg___
11. How much fluid should you consume prior to an event?
Answers will vary
12. During activity an athlete should consume _6-12oz___ of fluid every __15-20min_.
13. Explain the cause of hyponatremia.
Excess loss of sodium due to heavy sweating accompanied by an overconsumption of hypotonic fluids, specifically water
14. Explain what is going on in the body as a result of hyponatremia.
Low sodium level in the extracellular compartment causes fluid to move into cells causing them to swell
15. Explain how hyponatremia can be prevented.
Ingestion of salt with foods prior to the activity and the use of sports drinks during activities lasting 4hours or more
16. Explain the connection between the FDA and the marketing that occurs for most energy drinks.
The contents in many energy drinks are not regulated by the FDA which means these companies can make outrageous claims that are not based on factual evidence.
17. What is an “insulin crash” and what is the result? What is the relevance of this to most energy drinks?
Food or drink with a high sugar content with rapidly raise blood glucose causing a rapid release of insulin. Insulin rapidly decreases blood glucose levels causing sluggishness and tiredness.
Most energy drinks have high sugar content.
Unit FIVE – Sports Nutrition 3 Utah State Office of Education