Deck 7: Water and Electrolytes

Question 1

What is interstitial fluid?

A) Fluid surrounding the cells
B) Any fluid associated with the cardiovascular system
C) Any fluid that does not contain cations
D) All of the above

Answer 1

A

Question 2

Identify avenues of water and sodium loss and intake.

Answer 2

not answer

Question 3

What is insensible water loss?

A) Loss of water as a result of sweating but not cooling in humid conditions
B) Large losses of water due to excessive sweating
C) Loss of water from the body that is not noticeable
D) All of the above

Answer 3

C

Question 4

In which compartment is the largest amount of body fluid stored?

A) Blood plasma
B) Interstitial fluid
C) Extracellular fluid
D) Intracellular fluid

Question 5

When an athlete sweats heavily, what happens to the osmolarity of the blood?

A) Osmolarity increases
B) Osmolarity decreases
C) Osmolarity stays the same

Question 6

Describe the approximate amount, distribution, and roles of body water.

Question 7

Discuss the processes by which water movements occur between compartments in the body.

Question 8

Discuss the effect of exercise on fluid balance, and outline strategies for maintaining fluid balance before, during, and after exercise.

Question 9

What is the primary cation in extracellular fluid?

A) Sodium
B) Potassium
C) Calcium
D) Chloride

Question 10

Explain the phenomenon of hyponatremia, and outline a strategy for prevention in endurance and ultraendurance athletes.

Question 11

On average, an adult's body contains approximately _____% water (by weight):

A) 20
B) 40
C) 60
D) 80

Question 12

_____ is the primary cation in intracellular fluid.

A) Sodium
B) Potassium
C) Calcium
D) Chloride

Question 13

Identify the role fluid plays in body temperature regulation during exercise and on performance and health.

Question 14

If the osmolarity of intracellular fluid is higher than that of extracellular fluid, what is the effect on water movement?

A) Water will flow out of the cell
B) Water will flow into the cell
C) More water will be absorbed from food
D) More sweat will be produced

Question 15

Which of the following is an example of water shifting due to hydrostatic pressure?

A) Loss of plasma volume due to heavy sweating
B) Swelling of the feet and ankles when standing for a long period of time
C) Swelling of cells due to high intracellular sodium concentrations
D) All of the above

Question 16

Which of the following is a true statement regarding extracellular (ECF) and intracellular (ICF) fluids under normal conditions?

A) The osmolarities of the ECF and the ICF are the same.
B) The osmolarity of the ECF is greater than that of the ICF.
C) The osmolarity of the ICF is greater than that of the ECF.

Question 17

The major component of extracellular fluid is:

A) blood plasma.
B) interstitial fluid.
C) lymphatic fluid.
D) transcellular fluid.

Question 18

Discuss the effect of caffeine on hydration status.

Question 19

If the osmolarity of intracellular fluid (ICF) is higher than that of extracellular fluid (ECF), what is the tonicity of the blood?

A) The blood is isotonic to the ICF.
B) The blood is hypotonic to the ICF.
C) The blood is hypertonic to the ICF.
D) The blood is hypertonic to the ECF.

Question 20

Define hypohydration, euhydration, hyperhydration, and dehydration.

Question 21

Which of the following is a true statement regarding thirst in athletes?

A) Thirst is a predictor of hypohydration.
B) Thirst is a reflection of hypohydration.

Question 22

Athletes participating in which sport need to be the most concerned about consuming fluids that contain sodium to offset the amount being lost in sweat?

A) Sprint swimming
B) Field events (e.g., shot putting, high jumping)
C) 10 km running
D) Marathon running

Question 23

Scientific studies of exercise-associated muscle cramping (EAMC) have concluded that this condition is:

A) almost always a result of dehydration.
B) almost always a result of electrolyte imbalance.
C) almost always a result of a combination of dehydration and electrolyte imbalance.
D) not typically a result of dehydration or electrolyte imbalance.

Question 24

When an athlete sweats heavily, how does body water shift?

A) Water moves from the ICF into the ECF.
B) Water moves from the ECF into the ICF.

Question 25

Which accounts for the largest amount of water loss in an athlete exercising in the heat?

A) Feces
B) Lungs
C) Skin
D) Urine

Question 26

Wearing uniforms and protective gear while exercising in the heat typically:

A) keeps the sun off the skin and prevents body temperature from rising.
B) restricts the evaporation of sweat and results in body temperature rising.
C) has little effect on body temperature.

Question 27

To avoid a moderate potassium deficiency, it is recommended that individuals, including athletes, should:

A) use a salt substitute (potassium chloride) daily.
B) avoid exercising in the heat.
C) consume a variety of fruits and vegetables daily.
D) all of the above

Question 28

The compound present in the largest amount in sweat is:

A) ammonia.
B) sodium.
C) calcium.
D) lactate.

Question 29

What is the primary source of sodium in the average American diet?

A) Using a salt shaker to add sodium to food
B) Consuming food and fluid that naturally contain sodium
C) Consuming processed food
D) All of the above are equal contributors

Question 30

Which accounts for the largest amount of water loss in a sedentary individual?

A) Feces
B) Lungs
C) Insensible perspiration
D) Urine

Question 31

Heat cramps (total body cramping when exercising in the heat) in athletes who are "salty sweaters" appear to be caused by:

A) dehydration.
B) sodium depletion.
C) large losses of fluid and sodium.
D) non-nutritional factors.

Question 32

Hypohydration initially occurs in:

A) extracellular fluid.
B) intracellular fluid.

Question 33

Which of the following foods has a high potassium content?

A) Banana
B) Orange juice
C) Avocado
D) All of the above

Question 34

When an athlete is hypohydrated:

A) core temperature during exercise is higher than when euhydrated.
B) blood volume is lower than when euhydrated.
C) endurance exercise performance is lower than when euhydrated.
D) all of the above

Question 35

When environmental conditions are more humid, sweating is:

A) a more effective means of regulating body temperature.
B) a less effective means of regulating body temperature.
C) not affected by the change.

Question 36

The Dietary Reference Intake (DRI) for sodium is 1,500 mg daily, however, these recommendations do NOT apply to:

A) men and women under the age of 50.
B) sedentary individuals.
C) lightly active individuals.
D) highly active individuals who sweat heavily.

Question 37

Approximately how much sweat can an athlete lose each hour when exercising in a hot and humid environment?

A) 1 milliliter per hour
B) 1 liter per hour
C) 1 gallon per hour
D) 25 cups per hour

Question 38

Which of the following does NOT occur when an athlete is hypohydrated?

A) Blood volume declines
B) Osmolarity of the blood declines
C) Risk for hyperthermia increases
D) All of the above

Question 39

Which of the following is a true statement regarding sodium excretion?

A) Urinary sodium excretion is precisely controlled by the kidneys.
B) If sodium intake is high, most of the excess sodium is excreted via sweat.
C) If sodium intake is high, most of the excess sodium is excreted via the feces.
D) Excess sodium intake is difficult to excrete and any excess is stored in the liver.

Question 40

The least accurate but most practical method of monitoring hydration status in athletes is:

A) 24-hour urine volume.
B) urine color.
C) plasma osmolarity.
D) isotope dilution.

Question 41

An athlete's pre-exercise weight is 163 pounds. His post-exercise weight is 161 pounds. What does this two (2) pound weight loss represent?

A) Fat loss
B) Loss of muscle mass
C) Fluid loss

Question 42

It would be inappropriate to use scale weight to monitor exercise-related fluid loss and subsequent rehydration with which of the following athletes?

A) Endurance athlete exercising in the heat
B) Endurance athlete exercising in humid conditions
C) Strength athlete
D) Athlete struggling with body image

Question 43

Assuming that it can be tolerated, which athlete may find a beverage containing a carbohydrate concentration greater than 10% to be beneficial during exercise?

A) 800 m runner
B) 10,000 m (10 K) runner
C) Ultraendurance runner
D) All of the above

Question 44

A customized hydration plan will take into consideration a person's sweat rate, duration of exercise, and _____:

A) environmental conditions.
B) sweat composition.
C) clothing or sports equipment.
D) all of the above

Question 45

As a rule of thumb, experts recommend a post-exercise fluid intake as soon after exercise as practical of approximately:

A) 0.5 L of fluid per kg body weight lost
B) 1.0 L of fluid per kg body weight lost
C) 1.5 L of fluid per kg body weight lost
D) 1 pint of fluid for each pound of weight lost

Question 46

Two factors that may be associated with hyponatremia are:

A) large losses of sodium in sweat and low water intake.
B) large losses of sodium in sweat and excessive water intake.
C) intake of salt tablets and low water intake.
D) intake of salt tablets and excessive water intake.

Question 47

As a rule of thumb, the American College of Sports Medicine recommends a fluid intake at least four (4) hours prior to exercise of approximately:

A) 240 ml.
B) 500 ml.
C) 5-7 ml/kg.
D) 10-15 ml/kg.

Question 48

The term voluntary dehydration refers to athletes engaged in exercise who are:

A) assigned to the control group in research studies examining fluid intake.
B) not within five pounds of their pre-exercise weight.
C) testing the precision of their thirst mechanism.
D) unable or unwilling to consume sufficient fluid to offset fluid loss.

Question 49

One liter of water weighs approximately:

A) one pound.
B) one kilogram.
C) two pounds.
D) two kilograms.

Question 50

What effect would glycerol loading have on an athlete's body weight?

A) No effect on body weight
B) Decrease in body weight
C) Increase in body weight

Question 51

The two best strategies to aid performance and prevent hyponatremia in ultraendurance athletes are:

A) replenishment of sodium and prevention of overdrinking.
B) replenishment of sodium and voluntary dehydration.
C) replenishment of sodium and intake of a large amount of potassium.
D) intake of salt tablets and excessive water intake.

Question 52

Which athlete is most likely to suffer from hyponatremia?

A) Strength athlete such as a football player
B) Elite marathon runner
C) Slow marathon runner
D) Soccer player

Question 53

As a rule of thumb, athletes who sweat heavily and lose large amounts of sodium should consume approximately _____ g of sodium per hour.

A) 0.25
B) 0.5
C) 1
D) 1.5

Question 54

When comparing urine to a color chart, it is recommended that athletes use urine obtained from:

A) the first void (urination) of the day.
B) the second void (urination) of the day.
C) the last void (urination) before going to bed for the night.
D) any void (urination) during the day.

Question 55

Beverages known as energy drinks typically provide:

A) kilocalories.
B) carbohydrate.
C) caffeine.
D) all of the above

Question 56

Why do some athletes ingest glycerol prior to exercise?

A) It repels water and acts as a mild diuretic.
B) It attracts water and results in fluid retention.
C) It is a readily available source of glucose during exercise.
D) It directly offsets the rise in body temperature that occurs during exercise.

Question 57

A beverage containing a carbohydrate concentration greater than 10% may be detrimental to an athlete during exercise because:

A) gastric emptying is slowed.
B) gastric emptying is accelerated.
C) volume of urine is increased.
D) concentration of urine is increased.

Question 58

Adding small amounts of sodium to a beverage is advantageous because it:

A) makes the drink more palatable.
B) stimulates voluntary fluid consumption.
C) aids in the absorption of water from the small intestine.
D) all of the above

Question 59

Why is a large and rapid excess water intake dangerous for an endurance athlete?

A) The renal system is overwhelmed and cannot excrete enough urine.
B) Water shifts from the extracellular fluid to the intracellular fluid compartments.
C) As a compensatory measure, the body increases the amount of sweat produced.
D) a and b

Question 60

The current American College of Sports Medicine recommendation for fluid intake during exercise is:

A) 50-150 ml every 15 to 20 minutes.
B) 5-10 ml/kg each hour.
C) to drink as frequently and as much as possible.
D) to develop a customized fluid plan that considers sweat rate.

Question 61

Hypohydration is a relative term (compared to euhydration) and is not defined as a certain amount of body water below that considered to be needed for normal physiological functioning.

Question 62

All fluids can have a diuretic effect.

Question 63

It is easy for athletes who train in the heat to dehydrate because the rate of water absorption from the stomach and intestine is usually slower than the rate of loss from sweat.

Question 64

At any given room temperature, as exercise intensity increases, body temperature increases.

Question 65

Fruits and vegetables are typically high in potassium but low in sodium.

Question 66

The extracellular fluid (ECF) is referred to as the "gateway" because water must pass through the ECF to reach cells.

Question 67

The interstitial fluid is a sub-compartment of the intracellular fluid.

Question 68

Heavy sweating results in a loss of plasma water and a decrease in plasma sodium concentration.

Question 69

Athletes who train and perform in cold climates typically do not lose large amounts of body water.

Question 70

All athletes benefit from consuming low-salt varieties of food.

Question 71

The Institute of Medicine, which publishes the Dietary Reference Intakes (DRI), recommends that all adults, whether they are sedentary or highly active, restrict sodium to 2,300 mg or less each day as a way to reduce the risk for high blood pressure.

Question 72

The two major forces that result in water movement are hydrostatic pressure and osmotic pressure.

Question 73

When conditions are more humid, sweating is a less effective means of regulating body temperature.

Question 74

More water is lost during ventilation in warm, humid climates than in cold, drier climates.

Question 75

One adaptation to training in high environmental temperatures that athletes make is an increased sweat rate, which improves their thermoregulation abilities.

Question 76

Caffeine is such a powerful diuretic that athletes and sedentary people should not count caffeinated beverages as part of their fluid intake.

Question 77

Athletes who train and perform in the water, such as swimmers and water polo players, rarely sweat while in the water.

Question 78

When the extracellular fluid is hypertonic to the intracellular fluid, there will be a net water movement out of the cell.

Question 79

It is recommended that athletes avoid caffeine-containing beverages because of the negative effect these beverages have on fluid and electrolyte balance.

Question 80

Under normal conditions, sodium is actively pumped out of cells while potassium is simultaneously pumped into cells.