What is the range for the amount of fluid to be consumed 4 hours prior and 10-20 minutes prior to exercise? How much fluid should Carly (55 kg) drink during each of these times? What would you suggest that Carly drink to meet these requirements?
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Adi S.
How much fluid should she consume over the next few hours in order to fully rehydrate? (Recall that the goal of rehydration is to consume 1.5 times more fluid than is lost.
Sri K.
Record your sweat trial data for 2 exercise sessions; each session should be 60 minutes in duration. Choose 2 different types of exercise; for example, running and weightlifting. Fill in the blanks below to complete your calculations. Evaluate your current fluid intake as compared to your needs, and develop specific goals for improving your hydration during exercise. Exercise Session #1: Type of Exercise: Walking 1. Determine body weight lost during exercise. Bodyweight before exercise – body weight after exercise = pounds of water lost or gained 153 – 152 = 1 2. Determine the fluid equivalent, in ounces, of the total weight LOST during exercise. Pounds of water weight LOST during exercise × 20 to 24 oz = additional ounces of fluid that should have been consumed to maintain fluid balance during the exercise session 1 × 20 to 24 oz = 20 to 24 3. Determine your actual fluid needs during the 60-minute workout. Ounces of fluid consumed during exercise + ounces of additional fluid needed to establish fluid balance (step 2) = TOTAL fluid needs 0 + 20 to 24 = 20 to 24 4. Evaluate your current fluid intake as compared to your needs, and develop a specific goal for improving your hydration during this type of exercise. (Do not use the same goal as in exercise session #2, get more creative if you need to.) Goal: My current fluid intake is at least 20 ounces during my workout. It depends on what I’m doing, then I will be drinking more fluid. For example, when I go walking, I normally go for a 3 to 5 miles walk, and my body seems to perform harder on the downside of my walk compared to when I’m working out on the treadmill. I usually drink 8 to 10 ounces right away when I return and slowly drink more, probably an additional 8 to 16 ounces, during the time I’m doing my treadmill exercises. My intake is more after that. But during this particular workout session, my fluid intake was 0 ounces because I wanted to get an accurate reading of how much water weight I lost. So, according to this workout with just doing treadmill and resistance exercises, I only lost 1 pound of water weight and need to consume 20-24 oz during that hour. Specific goals to increase my intake of water and work out harder to lose the desired weight I want to lose. I know that drinking more water should be only one small part of my wellness journey. I know that "Drinking water is not going to have a huge weight loss effect, and without calorie restriction and/or exercise, just drinking water is not likely to lead to significant weight loss. I need to embrace a more comprehensive and sustainable approach, which I will incorporate into my daily routine. Exercise Session #2: Type of Exercise: Running 1. Determine body weight lost during exercise. Bodyweight before exercise – body weight after exercise = pounds of water lost or gained 152 – 150.5 = 1.5 2. Determine the fluid equivalent, in ounces, of the total weight LOST during exercise. Pounds of water weight LOST during exercise × 20 to 24 oz = additional ounces of fluid that should have been consumed to maintain fluid balance during the exercise session 1.5 × 20 to 24 oz = 30 to 36 3. Determine your actual fluid needs during the 60-minute workout. Ounces of fluid consumed during exercise + ounces of additional fluid needed to establish fluid balance (step 2) = TOTAL fluid needs 1500 + 68.3 *20 = 1866 mL/kg/day = 7.8 Cups of fluid
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