7.5.3 Hydration

• What does hydration refer to?

  Maintaining adequate fluid levels
• Proper hydration helps regulate body temperature
• Order the factors that proper hydration supports during physical activity:

  1️⃣ Regulates body temperature

  2️⃣ Transports nutrients

  3️⃣ Supports organ function
• Dehydration during physical activity compromises organ function.


  True
• What is the body's first indicator of dehydration?

  Thirst
• Dehydration reduces blood volume and blood pressure.

  True
• Match the hydration benefit with its dehydration consequence:

  Regulates body temperature ↔️ Increases heat-related illness

  Transports nutrients ↔️ Impairs nutrient delivery

  Supports organ function ↔️ Compromises organ function

  Enhances physical performance ↔️ Reduces strength and coordination
• Dry mouth and lips are early signs of dehydration.


  True
• What is an early sign of dehydration?

  Dry mouth and lips
• Dark yellow urine is a sign of inadequate hydration
• What is the body's first indicator that fluid levels are low?

  Thirst
• Arrange the hydration recommendations in the correct order: before, during, and after exercise.

  1️⃣ Before Exercise

  2️⃣ During Exercise

  3️⃣ After Exercise
• After exercise, you should drink 150% of fluids lost to aid recovery
• Match the bodily function with its state during hydration and dehydration:

  Temperature Regulation ↔️ Optimal during hydration, inefficient during dehydration

  Physical Performance ↔️ Enhanced during hydration, reduced during dehydration
• Dehydration impairs the delivery of nutrients to working muscles
• Dehydration occurs when the body loses more fluids than it takes in.

  True
• Match the term with its description:

  Hydration ↔️ Adequate fluid levels

  Dehydration ↔️ Insufficient fluid levels

  Regulates temperature ↔️ Hydration benefit

  Heat-related illness ↔️ Dehydration risk
• Fluids help the body dissipate heat
• Match the hydration benefit with its corresponding dehydration risk:

  Regulates temperature ↔️ Increases heat-related illness

  Transports nutrients ↔️ Impairs nutrient delivery

  Supports organ function ↔️ Compromises organ function

  Enhances physical performance ↔️ Reduces strength and endurance
• Decreased saliva production leads to dry mouth and lips
• What does concentrated dark yellow urine indicate?

  Inadequate hydration
• Dehydration during physical activity increases the risk of heat-related illness
• What does dizziness or lightheadedness indicate during dehydration?

  Reduced blood volume
• Dehydration can impair physical and cognitive function.


  True
• Match the sign/symptom of dehydration with its description:

  Thirst ↔️ Body's first indicator of low fluid levels

  Dry mouth and lips ↔️ Decreased saliva production

  Headache ↔️ Can be caused or worsened by dehydration

  Dizziness or lightheadedness ↔️ Reduced blood volume and blood pressure
• Dehydration can reduce blood volume and blood pressure.


  True
• How much fluid should you consume during exercise every 15-20 minutes?

  150-250 ml
• What does hydration ensure in the body?

  Proper temperature regulation
• Why is proper hydration crucial for physical activity?

  Regulates body temperature
• What are some factors that can cause dehydration during physical activity?

  Exercise, hot weather, insufficient fluid intake
• Match the sign/symptom of dehydration with its description:

  Thirst ↔️ The body's first indicator that fluid levels are low

  Headache ↔️ Dehydration can cause or worsen it

  Fatigue and weakness ↔️ Impair physical and cognitive function

  Dizziness or lightheadedness ↔️ Dehydration reduces blood volume and blood pressure
• Maintaining proper hydration during physical activity helps prevent adverse health effects.


  True
• What happens to physical performance when the body is dehydrated?

  It is reduced
• What is one of the main effects of dehydration on body temperature regulation?

  Increases risk of heat-related illness
• During dehydration, the risk of heat-related illness increases.
• Dehydration during physical activity impairs the body's ability to regulate temperature
• The body's first indicator that fluid levels are low is thirst.
• Dark yellow urine is a sign of inadequate hydration.

  True
• How much fluid should you drink before exercise according to hydration recommendations?

  400-600 ml
• Maintaining proper hydration during exercise prevents heat-related illness.


  True