7.5.3 Hydration

• Order the key benefits of hydration during physical activity

  1️⃣ Enhanced Performance

  2️⃣ Improved Circulation

  3️⃣ Temperature Regulation

  4️⃣ Joint Lubrication
• How does water help regulate body temperature during exercise?

  Through sweat
• What health risk is reduced by proper hydration during physical activity?

  Heatstroke
• Dark yellow urine indicates adequate hydration.

  False
• Drinking enough fluids and eating hydrating foods meets daily water intake needs.


  True
• During exercise, 4-8 oz of fluid should be consumed every 15-20 minutes
• Poor skin elasticity is a symptom of severe dehydration
• Match the health consequence with its description:

  Fatigue and Decreased Performance ↔️ Reduced endurance and mental abilities

  Muscle Cramps and Joint Issues ↔️ Lack of fluid and electrolyte balance

  Heat-related Illnesses ↔️ Increased risk of heatstroke
• Dehydration can lead to decreased physical performance and health risks.


  True
• Match the water source with its contribution to daily intake:

  Drinking Water ↔️ 50-60%

  Other Beverages ↔️ 20-30%

  Food ↔️ 10-20%
• Water helps flush out toxins and waste products from the body.

  True
• Plain water is the primary source of hydration, contributing 50-60%
• How does tracking body weight changes monitor hydration levels?

  Identifies fluid loss
• When should sports drinks be preferred over water for hydration?

  For activities over 1 hour
• What is the primary action for severe dehydration?

  Immediate medical attention
• Which organs can be damaged by severe, prolonged dehydration?

  Kidneys, liver
• Severe dehydration requires immediate medical attention
• Dehydration can lead to fatigue, muscle cramps, and decreased performance
• In mild dehydration, urine color is dark yellow
• What type of muscle cramps are associated with severe dehydration?

  Severe and persistent
• What is the blood pressure like in severe dehydration?

  Low
• What is the primary goal of following hydration strategies during exercise?

  Maintain peak performance
• Hydration is the process of replacing fluids lost through sweat
• Dehydration can lead to serious health risks.


  True
• Maintaining proper hydration ensures optimal physical performance.


  True
• Why is water essential for muscle function during exercise?

  Prevents cramps
• Thirst is a late indicator of dehydration
• Plain water is the primary source of hydration
• After exercise, 16-24 oz of water should be consumed for every pound of body weight lost.


  True
• Mild dehydration can be addressed by increasing fluid intake.

  True
• Hydration prevents fatigue and cramping
• Water helps dissipate heat through sweat
• How does water help regulate body temperature?

  Through sweat
• Match the function of water with its description:

  Joint Lubrication ↔️ Reduces friction and prevents injuries

  Muscle Function ↔️ Essential for contraction and preventing cramps
• What types of beverages contribute to water intake besides plain water?

  Tea, coffee, juice
• Feeling thirsty is an early sign of dehydration.

  False
• Weighing yourself before and after exercise helps monitor sweat rates.
• Dehydration occurs when the body loses more fluids than it takes in.

  True
• Maintaining good hydration enhances performance by preventing fatigue and cramping.
• Hydration is the process of replacing fluids lost through sweat during physical activity.


  True