Tina lives in central Illinois, and has competed in several triathlons each summ

Question

Tina lives in central Illinois, and has competed in several triathlons each summer for the last 4 years. Her times have improved greatly, and she often places in the top5 women in shorter, local races. She has decided to try longer distance triathlons this year with the goal of competing in the August Half Ironman Triathlon in Nashville, Tennessee. It is now early March, and the Nashville Half Ironman Triathlon is scheduled for late August. She tells you she has a hard time hydrating during training because it is too cumbersome to carry fluid with her while running, and when she’s on her bike, she often forgets to drink unless she is really thirsty. She asks you to help her develop an appropriate, yet practical, hydration plan.
Questions: You ask Tina to perform a sweat trial during an upcoming 2-hour training session to determine how much fluid she should consume during training. Use the following information to calculate her fluid needs per hour: Height: 5’8”; Weight prior to the workout: 138 lbs; and Weight after the 2-hour workout: 135 lbs. Tina consumed 24 oz of fluid during the 2-hour workout; she did not urinate during the workout. What should Tina do to ensure proper hydration during high mileage, out- door workouts during the hot and humid summer months leading up to the triathlon in August?
What signs or symptoms should Tina be aware of that may indicate she is not adequately hydrated daily or during workouts? (3 points)

Explanation / Answer

weight of Tina weight =138lbs means 62.5 kg

1lbs=0.4535 kg

so 138 lbs = 0.4535 * 138 = 62.5 kg

Tina has 62.5 kg weight so she should take fluid = 1500 mL + [weight (kg) * 20 mL /kg/day]

=1500 mL + [62.5 * 20]

=2750 mL/Kg/day

Signs and symptoms that may indicate she is not adequately hydrated

1. Incresed thirst and dry, sticky mouth

2. dry eyes and burred vision

3. Fatigue and Headache

4. Lack of sweat

5. Dark urine and muscle cramp

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