Fluids Flashcards
Name the 7 essential nutrients.
Proteins, lipids, carbohydrates, NSP (fibre), vitamins, minerals, and water.
What percentage of body weight is water?
50-75%
How long can someone live without water?
Not much more than a day.
How can water in the body be likened to oil in a car?
Fuel, like food, provides energy, while oil, like water in the body, helps everything to work properly.
In what 4 ways does water help digestion?
Assists the efficient metabolism of all nutrients. Helps to carry nutrients in the blood. Helps the kidneys to function normally. Removes waste products.
What 5 functions (other than helping digestion) does water have in the body?
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.
What is the water content of food and is it enough on its own?
Anything from 10-98%, and no, water needs to be consumed in addition to that in food.
How can the amount of water stored be optimised?
By ensuring there is enough glycogen in muscles.
What can storing water in feet, ankles and legs be a sign of?
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.
What non-alcoholic drinks should people be encouraged to avoid?
Those high in sugar and additives.
How can good clean water be made more interesting?
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.
The tannins in tea can reduce the body’s ability to absorb which mineral from food?
Iron, therefore tea should not be drunk at meal times.
Who should limit tea and who should avoid it?
Pregnant women should limit it, and children should avoid it.
Tea and coffee are diuretics. What does this mean?
They increase water losses from the body.
Why should soft drinks such as squashes and fizzy drinks be avoided?
They usually contain large amounts of sugar which raise blood sugar. If drunk too often, they can contribute to obesity and tooth decay.
Milk is a good source of which mineral?
Calcium (excellent for building bones and teeth).
Why should milkshakes and smoothies be limited?
They contain sugar.
Why are fruit juices reasonable healthy?
They contain vitamins.
What are the negative aspects of fruit juices?
They contain little fibre and lots of sugar (from the fruit).
Why should pure fruit juices be chosen over “fruit drinks”?
Fruit drinks often contain very little fruit and a lot of added sugar.
How can the effect on blood sugar levels be limited from fruit juice?
Dilute it with water.
What 2 things do energy drinks usually contain?
A large amount of caffeine and often a lot of sugar.
For whom may sports drinks have a use for?
People performing high energy training.
What do sports drinks contain?
Plenty of sugar and lots of calories (like other fizzy and soft drinks).
Should clients drink energy and sports drinks?
Most clients should limit their intake of both of these types of drinks.
Are the water requirements for everybody the same?
No, they vary considerably from person to person.
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.
In general, how much water is required for each kcal a body burns?
1 ml.
What is kcal a measurement of?
A person’s energy consumption and expenditure.
How can a person’s energy needs be estimated, in kcal?
From their age, weight and activity levels.
How much water (in litres) does a typical sedentary person require?
Around 2 litres.
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.
How is dehydration defined?
The excessive loss of water from the body. It occurs when people lose more water than they are taking in.
In what 5 ways can people lose water from their bodies?
Urination, defecation, breathing out, sweating and vomiting.
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.
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.
What colour should urine be?
Pale and straw-coloured.
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.
What is a good way to find out how much water someone loses during an exercise session?
They should weigh themselves before and afterwards.
What does the drop in weight at the end of a workout session indicate - weight, fat, or water loss?
Water (fluid) loss.
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.
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.
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.
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.
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.
What is alcohol?
Alcohol is a compound made up of carbon, hydrogen and oxygen. It is produced when yeast ferments sugars.
