A) If you are going to run a marathon on a hot, humid, sunny day, what would you
ID: 219326 • Letter: A
Question
A) If you are going to run a marathon on a hot, humid, sunny day, what would you need to do regarding consumption of fluids, including carbohydrates and electrolytes before, during, and after the race? Why is this important - (discuss key guidelines for consuming water, electrolytes, and carbohydrates before, during, and after exercise during this strenuous activity). B) Discuss what happens to your body when you become dehydrated owning to excessive body water loss or lowered intake? (what happens to the blood, body cells, and organs, glands, and hormones).
Explanation / Answer
A) Performance can be impaired when athletes are dehydrated. key guidelines for consuming following fluids solution. Carbohydrates (sugars) and electrolytes, 4% to 8% of carbohydrate solution fovors consumption of water, delay fatigue.Electrolytes (Na+) favors retention of water. For intense prolonged exercise lasting longer than 1 h, athletes should consume between 30 and 60 g/h and drink between 600 and 1200 mL/h of a solution containing carbohydrate and Na(+) (0.5 to 0.7 g/L of fluid). water is recommended that athletes drink about 500 mL of fluid solution 1 to 2 h before an event and continue to consume cool or cold drinks in regular intervals to replace fluid loss due to sweat.
Maintaining proper hydration before, during, and after Evercise will help reduce fluid loss, maintain performance, lower submaximal exercise heart rate, maintain plasma volume, and reduce heat stress, heat exhaustion and possibly heat stroke.
B) Insufficient water in the body decreases blood volume and increases blood osmolarity. Decrease blood volume leads to decrease blood pressure results increase in angiotensin II that stimulates thirst centre in the hypothalamus (gland) and enhance thirst. Cells contain water and are surrounded by water. In dehydration, cell membranes become less permeable, hampering the flow of hormones and nutrients into the cell and preventing waste products that cause cell damage from flowing out. Cell membrane becomes less permeable. Osmosis, the diffusion of water across the cell membrane, causes the cell volume to shrink as water moves from the inside of the cell to the outside to try to sustain homeostasis.