Fluids Flashcards
(116 cards)
1
Q
Name the 7 essential nutrients.
A
Proteins, lipids, carbohydrates, NSP (fibre), vitamins, minerals, and water.
2
Q
What percentage of body weight is water?
A
50-75%
3
Q
How long can someone live without water?
A
Not much more than a day.
4
Q
How can water in the body be likened to oil in a car?
A
Fuel, like food, provides energy, while oil, like water in the body, helps everything to work properly.
5
Q
In what 4 ways does water help digestion?
A
Assists the efficient metabolism of all nutrients. Helps to carry nutrients in the blood. Helps the kidneys to function normally. Removes waste products.
6
Q
What 5 functions (other than helping digestion) does water have in the body?
A
Lubricates joints and organs. Helps with building and repairing the body. Assists with the regulation of body temperature. Acts as a solvent for the body’s constituents. Provides a suitable environment for the body’s chemical reactions.
7
Q
What is the water content of food and is it enough on its own?
A
Anything from 10-98%, and no, water needs to be consumed in addition to that in food.
8
Q
How can the amount of water stored be optimised?
A
By ensuring there is enough glycogen in muscles.
9
Q
What can storing water in feet, ankles and legs be a sign of?
A
In otherwise healthy adults, it can be a sign of inactivity or hormonal changes in pregnancy. Or it can be a sign of a more dangerous condition, such as kidney, liver, or heart disease.
10
Q
What non-alcoholic drinks should people be encouraged to avoid?
A
Those high in sugar and additives.
11
Q
How can good clean water be made more interesting?
A
Add a slice of lemon or lime, a squeeze of orange juice, some ice, drink fizzy bottled water, or use a filter to help give tap water a purer taste.
12
Q
The tannins in tea can reduce the body’s ability to absorb which mineral from food?
A
Iron, therefore tea should not be drunk at meal times.
13
Q
Who should limit tea and who should avoid it?
A
Pregnant women should limit it, and children should avoid it.
14
Q
Tea and coffee are diuretics. What does this mean?
A
They increase water losses from the body.
15
Q
Why should soft drinks such as squashes and fizzy drinks be avoided?
A
They usually contain large amounts of sugar which raise blood sugar. If drunk too often, they can contribute to obesity and tooth decay.
16
Q
Milk is a good source of which mineral?
A
Calcium (excellent for building bones and teeth).
17
Q
Why should milkshakes and smoothies be limited?
A
They contain sugar.
18
Q
Why are fruit juices reasonable healthy?
A
They contain vitamins.
19
Q
What are the negative aspects of fruit juices?
A
They contain little fibre and lots of sugar (from the fruit).
20
Q
Why should pure fruit juices be chosen over “fruit drinks”?
A
Fruit drinks often contain very little fruit and a lot of added sugar.
21
Q
How can the effect on blood sugar levels be limited from fruit juice?
A
Dilute it with water.
22
Q
What 2 things do energy drinks usually contain?
A
A large amount of caffeine and often a lot of sugar.
23
Q
For whom may sports drinks have a use for?
A
People performing high energy training.
24
Q
What do sports drinks contain?
A
Plenty of sugar and lots of calories (like other fizzy and soft drinks).
25
Should clients drink energy and sports drinks?
Most clients should limit their intake of both of these types of drinks.
26
Are the water requirements for everybody the same?
No, they vary considerably from person to person.
27
What are a person's fluid requirements based on?
Their energy requirements, which is based on their age, weight and activity levels. Environmental conditions, such as temperature and humidity, also have an influence.
28
In general, how much water is required for each kcal a body burns?
1 ml.
29
What is kcal a measurement of?
A person's energy consumption and expenditure.
30
How can a person's energy needs be estimated, in kcal?
From their age, weight and activity levels.
31
How much water (in litres) does a typical sedentary person require?
Around 2 litres.
32
Are there any advantages to drinking bottled water instead of tap water?
No. In fact, tap water is more highly regulated in the UK than bottled water, as far as safety is concerned.
33
How is dehydration defined?
The excessive loss of water from the body. It occurs when people lose more water than they are taking in.
34
In what 5 ways can people lose water from their bodies?
Urination, defecation, breathing out, sweating and vomiting.
35
What are the 5 symptoms of dehydration (some or all of these may be observed)?
Thirst, urine is dark and the volume is less than normal, headache, energy is reduced, and light-headedness.
36
What are 5 tips to avoid dehydration during the day?
Drink little and often. Don't wait until thirsty before drinking. Replace caffeinated drinks with non-caffeinated ones. Monitor urine colour and make sure it is not too dark. Try to drink water during bouts of vomiting and diarrhoea.
37
What colour should urine be?
Pale and straw-coloured.
38
What are 4 tips to avoid dehydration during exercise?
Try not to start an exercise programme if dehydrated. Don't wear too much clothing as this will cause excessive sweating. Drink water throughout an exercise session (sipping is recommended). Replace any lost fluids immediately after an exercise session.
39
What is a good way to find out how much water someone loses during an exercise session?
They should weigh themselves before and afterwards.
40
What does the drop in weight at the end of a workout session indicate - weight, fat, or water loss?
Water (fluid) loss.
41
How can the volume of water used during at exercise session be calculated from the amount of weight lost during that exercise session?
1 litre of water weighs 1 kg.
42
What are some tips to help people to increase the amount of water they drink throughout the day?
Gradually increase the amount of water over a number of weeks e.g. start with 500 ml per day in a 500 ml bottle and increase to a 1 litre bottle, drinking throughout the day. Set an alarm on a mobile phone or leave post-it notes around, as a reminder to drink water every 1-2 hrs.
43
Why do people who increase their water intake notice they need to urinate more often?
The body is used to a certain level of hydration and it takes a while for the bladder and fluid balance systems to get used to a new drinking regime.
44
Is it possible to drink too much water?
Yes, but it is very rare for a sedentary/mildly active person. Hyperhydration mostly happens to distance or endurance athletes who drink too much during exercise.
45
What happens to athletes who become hyperhydrated?
Their electrolytes are diluted, which is worsened by the fact that they are already losing electrolytes through sweat. As electrolytes are vital in many bodily functions, this can lead to collapse or coma.
46
What is alcohol?
Alcohol is a compound made up of carbon, hydrogen and oxygen. It is produced when yeast ferments sugars.
47
How is the amount of alcoholic content in a drink determined?
By the amount of yeast and the length of fermentation.
48
Which alcoholic drinks are made from fruit?
Wine and cider.
49
Which alcoholic drinks are made from rye and barley?
Beers and spirits.
50
How long does it take for alcohol to affect our bodies and minds?
Immediately. Some effects can be short-lasting but others can stay a lot longer or become permanent.
51
How many units does the Department of Health advise for upper limit of alcohol consumption per week?
14 units for both men and women, spread over at least 3 days.
52
Why were the recommend alcohol limits changed in 2016?
The guidelines were updated in 2016 based on new evidence on the harmful effects of alcohol, particularly with regard its role in cancer.
53
What 11 conditions can regularly drinking above the recommend limits lead to?
Strokes, liver disease, hypertension, coronary heart disease, reduced bone density, fertility problems, retarded foetal development, stomach ulcers, dementia, mental health problems, and cancer, including breast cancer and cancer of the gullet (oesophagus).
54
What tip is good to provide clients with to discourage binge drinking and encourage monitoring alcohol consumption?
Provide the client with daily rather than weekly recommendations. Clients should have no more than 2 units per day, which is about a 150 ml glass of wine.
55
What is the difficulty for clients regarding alcohol limit recommendations?
Recognising what a unit is and therefore what the daily recommendations equate to.
56
How much pure alcohol is 1 unit of alcohol?
10 ml or 8 g.
57
Give 3 examples of a unit of alcohol in respect of drinks.
Half a can of beer, lager or cider (220ml), a small shot of spirit (25ml), or half a glass of wine (75ml).
58
What is available to help clients keep track of the number of units of alcohol they are consuming?
Labels on many bottled drinks indicate how many units are in the bottle. There are websites which have toolds to help keep track of units. The clients can keep an alcohol diary.
59
Why does it take a long time to completely clear alcohol from the system?
The liver can metabolise only a certain amount of alcohol per hour, regardless of the amount that has been consumed, which puts a strain on the liver.
60
How quickly (in general) does it take to clear one unit of alcohol from the body?
One unit per hour.
61
Why can alcoholics consume alcohol more quickly?
Their bodies are more used to clearing alcohol from their systems.
62
Is alcohol a nutrient?
No.
63
What is the energy value of alcohol?
7 kcal for every gram (of alcohol, not per drink).
64
What is ABV in regards to alcohol and what are the ranges?
Alcohol by volume. 3% for a light beer to 40% for spirits such as whisky.
65
Other than alcohol, what contributes to the kcal content of drinks?
The varying amounts of other macronutrients. E.g. an alcopop drink will contain a lot of carbohydrate in the form of sugar.
66
What should be kept in mind when ordering drinks in a restaurant, in regards their standard servings?
Many now serve large glasses of wine or spirits as their standard servings.
67
Approximately how many calories are in a pint of lager?
166 kcal
68
Approximately how many calories are in a pink of beer?
184 kcal
69
Approximately how many calories are in a small (125 mls) glass of white wine?
83 kcal
70
Approximately how many calories are in a small (125 mls) glass of red wine?
56 kcal
71
Approximately how many calories are in a measure of spirits?
56 kcal
72
What are 8 tips recommended by the NHS, on helping to cut back on alcohol?
Set a limit on how much you will drink. Set a budget and only take a fixed amount of money out to spend on alcohol. Let family and friends know you are trying to cut down so they can support you. Take one day at a time and cut back a little each day, meaning that every day that passes is a success. Try having less by ordering a smaller size (a bottle of beer instead of a pint or a small glass of wine instead of a large/medium). Have a lower strength drink. Stay hydrated by making the first drink a pint of water, and avoid using alcohol to quench a thirst. Take a break - on regular days of the week do not have an alcoholic drink.
73
What should you do with clients who are preoccupied with alcohol which results in a lack of interest in food or a reduced appetite?
Encourage them to cut down on their alcohol intake and help them improve their eating habits.
74
What should you do if you feel a client has an issue with alcohol addiction?
Encourage them to seek professional help by speaking to their GP or contacting one of the many support organisations that help with alcohol addiction.
75
Is caffeine an essential nutrient?
No.
76
What are 4 effects of caffeine?
Raises blood pressure, speeds up heartbeat, increases urine production, increases alertness.
77
What are the number of physiological effects that can be induced by caffeine associated with?
The metabolites produced from caffeine as it is digested.
78
How does caffeine work as a stimulant?
It is a psychoactive drug (alters brain functions), causing temporary changes in perception, mood, consciousness and behaviour. It acts on the CNS, temporarily warding off drowsiness and restoring alertness.
79
Why do sports supplements often contain caffeine?
Paraxanthine (a metabolite of caffeine) causes an increase in the release of glycerol and fatty acids into the blood which can be used as a source of fuel by muscles.
80
What does theophylline (a metabolite of caffeine) do in the body?
Increases contractibility, efficiency and heart rate of the heart muscle. It also acts as a smooth muscle relaxant that primarily affects the bronchioles.
81
What metabolite of caffeine is used in large doses in treating asthma and other breathing problems?
Theophylline.
82
What does theobromine (a metabolite of caffeine) do in the body?
It can cause increased sensitivity of the adipose tissue to sympathetic stimulation, because it acts as a vasodilator, increasing the amount of oxygen and nutrients to the muscles, and hence increasing sensitivity. It also causes diuresis, an increased rate of urine excretion.
83
What affect can caffeine have on hypothermia?
It can aggravate it because its stimulatory effect increases the heart rate, speeding up the effect of cold temperatures or environments on the body.
84
When does hypothermia occur?
When an organism's temperature drops below that required for normal metabolism and bodily functions.
85
Does caffeine increase or decrease levels of epinephrine and adrenaline, speeding up heart rate?
Increases.
86
The effect of caffeine increasing heart rate is increased by which of its metabolites?
Theophylline.
87
What can an increase in heart rate caused by caffeine lead to?
Tachycardia (a form of cardiac arrhythmia or a rapid beating of the heart). This usually means an adult will have a rate rate of more than 100 beats per minute.
88
Which of caffeine's metabolites causes diuresis (an increased rate of urine excretion)?
Theobromine. This can lead to dehydration if the fluid which is excreted is not replaced.
89
True or false - as a general rule, the more coffee a person drinks, the less they feel its effects.
True.
90
How long does it take for virtually all the caffeine in a cup of coffee to be absorbed from the gastrointestinal tract?
About 45 mins.
91
Where in the body does absorption of caffeine take place?
Although it begins to be absorbed in the stomach, most absorption takes place in the small intestine.
92
After being absorbed by the small intestine, where does caffeine then go?
It is absorbed into the blood, circulatory system and brain.
93
After the caffeine level in the bloodstream peaks (about an hour after ingestion), where does it then go?
To the liver to be broken down ready to be eliminated.
94
Does caffeine remain in the bloodstream?
No, it leave the body a few hours after it has been drunk.
95
Where in the body is caffeine broken down into its metabolites?
In the liver.
96
Caffeine's metabolites are eliminated after being further broken down. How are they eliminated?
Most is removed by urine, and the rest in faeces.
97
Does coffee contribute to a body's fluid needs?
Yes. The net result is a gain, but not as much as from drinking pure water, due to the diuretic nature of coffee.
98
Does drinking coffee lead to dehydration?
Not necessarily, but a client must be sure to drink enough other fluids to keep hydrated, as coffee increases the amount of water lost by their body by increasing their urinary output.
99
For an average 200 ml cup of coffee, how much caffeine is in it, and how much fluid is retained by the body?
125 mg of caffeine, which causes the drinker to lose 146 ml of fluid. Therefore, only 54 ml is left to keep fluid levels up.
100
What is a moderate intake of caffeine?
200-250 mg/day (2-3 cups of 200 ml of coffee or 4-5 cups of tea per day).
101
What is an excessive intake of coffee?
8-10 cups (200 ml) per day.
102
For clients who are pregnant, what should they limit their caffeine intake to?
200 mg/day (approximately 2 cups of instant coffee).
103
Why should pregnant women limit their caffeine intake?
High amounts increases their risk of miscarrying or having a baby with a low birth weight.
104
How much caffeine does a small (140 ml) cup of instant coffee contain?
59 mg
105
How much caffeine does a small (140 ml) cup of roasted and ground filter coffee contain?
112 mg
106
How much caffeine does a small (140 ml) cup of roasted and ground decaffeinated filter coffee contain?
3 mg
107
How much caffeine does a small (140 ml) cup of tea made with tea bags contain?
42 mg
108
How much caffeine does a small (140 ml) cup of cocoa contain?
42 mg
109
How much caffeine does a 28g piece of dark chocolate contain?
35 mg
110
How much caffeine does a 28g of milk chocolate contain?
6 mg
111
How much caffeine does a 340 ml glass of coca cola contain?
45.6 mg
112
Does diet coke contain the same, more, or less caffeine than regular coke?
The same. 340 ml of either contains 45.6 mg.
113
How much caffeine does 1 tablet of PRO PLUS contain?
50 mg.
114
If a client who drinks an excess of coffee was to give up caffeine completely in their diet, how many days would it probably take for all the effects to disappear from their system?
About 4-6 days. It is best to cut down gradually to avoid withdrawal symptoms and headaches.
115
If a client who loves coffee does not want to switch to decaffeinated or herbal teas, what can you suggest to help them cut down?
Suggest no more than 6 cups of coffee per day and alternative with a glass of water to ensure proper hydration.
116
What may help a client to eventually cut out caffeine?
Changes to diet and taking more exercise, which results in an increase in energy, and therefore becoming less dependent on caffeine.
