Nutrition Fundamentals Flashcards

A swim instructor teaching four back-to-back lessons in a warm indoor pool feels thirsty only at the end of the day. What is the best hydration practice?

Answer: Sip water regularly between lessons, even without feeling thirsty

Thirst lags behind fluid loss, and warm humid pool decks increase sweating, so regular sipping prevents dehydration.

Which macronutrient is the body's preferred fuel source during moderate-to-high intensity swimming?

Answer: Carbohydrate

Carbohydrates, stored as muscle and liver glycogen, are the primary fuel for moderate-to-high intensity exercise.

A parent asks how long their child should wait after a large meal before an intense swim lesson to avoid stomach discomfort. What is a reasonable guideline?

Answer: About 2-3 hours after a large meal

Allowing about 2-3 hours after a large meal (or 30-60 minutes after a light snack) helps digestion and reduces cramping or nausea during vigorous activity.

Which pre-lesson snack, eaten 30-60 minutes before swimming, is the best choice for a young swimmer?

Answer: A banana or a small serving of crackers

Small, easily digested carbohydrate snacks provide quick energy without causing stomach upset.

Which sign most likely indicates mild dehydration in a swimmer?

Answer: Dark yellow urine and headache

Dark yellow urine, headache, fatigue and dry mouth are common early signs of dehydration.

Why do swimmers often underestimate their fluid needs compared to land athletes?

Answer: Sweat is less noticeable in water, so fluid loss goes unrecognized

Swimmers do sweat, but it washes away unnoticed in the water, so they often fail to replace lost fluids.

Which mineral, lost in sweat, plays a key role in fluid balance and muscle function?

Answer: Sodium

Sodium is the main electrolyte lost in sweat and helps regulate fluid balance and nerve-muscle function.