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KNSS 244: Introduction to Nutrition > Hydration > Flashcards

Hydration Flashcards

1
Q

Water makes up about ___% of body weight.

A

60%

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2
Q

2/3 of water in _____, 1/3 ______.

A
  • intracellular (within cells)

- extracellular

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3
Q

What does water do in the body?

A
  • Acts as a solvent: solutes (for example: glucose, proteins,
    minerals) dissolve in water
  •  Participates in chemical reactions
  •  Transports nutrients, oxygen, hormones, waste materials, etc.
  •  Protects and cushions body structures
  •  Regulates pH and temperature
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4
Q

Is water stored?

A

no

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5
Q

Water intake must ____ water output.

A

equal

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6
Q

How do we intake water?

A
  • consumption of water, fluids, foods

- production during cellular respiration

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7
Q

how do we output water?

A
  • excretion in urine and feces

- sweating and evaporation from the skin and from the lungs

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8
Q

How is thirst stimulated?

A
  • decreased blood volume, increased solute concentration
  • decreased saliva secretion = dry mouth
  • stimulates thirst centre
  • thirst
  • person takes a drink
  • increased blood volume, decreased solute concentration
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9
Q

How do kidneys act as a filter?

A
  • Water moves from the blood into kidney tubules

- Blood cells and proteins are too large and remain in the blood

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10
Q

What happens to needed substances at the kidneys?

A

reabsorbed back into the blood

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11
Q

What happens to substances not needed at the kidneys?

A

excreted in urine

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12
Q

Regulation of blood volume and pressure is stimulated by 3 hormones:

A
  • ADH
  • Angiotensin II
  • Aldosterone
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13
Q

Name 7 consequences of dehydration.

A
  1. Increases fatigue: impairment of motor skill control
  2. Mental function is reduced… impairment of decision-making and
    ability to concentrate
  3. Increased body temp (105 degrees F = heat stroke starts)
  4. Elevates heart rate, blood thickens
  5. Reduces BP
  6. Nitrates build up (dangerous levels) in the blood stream
  7. Kidney & brain damage (can even lead to seizures or death)
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14
Q

How can staying hydrated improve physical performance?

A
  1. Better concentration and focus
  2. Improves motor skill performance
  3. Feel less fatigued, remember energy isn’t just from CHOs!
  4. Keep heart rate and body temp in optimal zone
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15
Q

___% of water intake comes from beverage sources.

A

60%

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16
Q

___% of water intake comes from food sources.

A

40%

17
Q

What is the RDI for water?

A
  • males: 3.7 L/day

- females: 2.7 L/day

18
Q

Fluid loss and hydration needs are affected by what 4 factors?

A
  • Genetics (body size, amount we sweat -different for each)
  • Fitness level (fitter people sweat earlier and > amount)
  • Environment (hot environment/decreased humidity = more sweating)
  • Exercise Intensity (intensity up = more sweat = > fluid loss)
19
Q

Need increased water intake with:

A
  • low calorie diet
  • high salt diet
  • high fibre diet
  • alcohol intake
20
Q

It’s common to lose ____ L of fluid per hour of exercise.

A

0.5-2.0 L

21
Q

How can we figure out how much replacement fluid to drink?

A
  • Weigh yourself before exercise… then again after
    - One kilogram of BW lost = One liter of fluid
    - Begin drinking early in exercise, even 2% dehydration measurably
    impairs athletic performance (70 kg person X 2% = 1.4 kg lost = 1.4 L lost fluid in one hour)
    - Hydrate during activity: 150-300 ml every 15-20 minutes during exercise or competition
22
Q

What is water intoxication?

A
  • overhydration
  • water intake is greater than water loss
  • sodium in blood is diluted (hyponatremia)
  • tissue swelling
23
Q

We should consume ___ % of fluid loss during activity within ____ hours.

A
  • 150%

- 4 hours

24
Q

When should you use sport drinks?

A
  • Exercise involving very high sweat rates
  •  Exercise involving high intensity or long duration
  •  Exercise involving hot and/or humid conditions
  •  To speed up recovery after exercise - Fluid, carbs, sodium, potassium stores replenished
25
Q

What makes a good sport drink?

A
  • Non-carbonated water
  •  Sodium - prevents muscle cramping
  •  Flavor - helps athletes drink more fluids
  •  Carbs - sugar improves taste, blood glucose up, helps fuel muscles (30-60 grams of CHO per hour during exercise)
26
Q

Evidence suggests energy drinks can cause:

A
  • irregular heart beat
  • heart attacks
  • spike in BP
  • blood clots
  • seizures
27
Q

The high concentrations of simple CHOs in energy drinks leads to:

A
  • slows the fluid absorption rates

-  hinder re-hydration during due to sweating

28
Q

The high fructose corn-syrup in energy drinks leads to:

A
  • higher amounts of ‘fat’ created in blood
  •  insulin spike and subsequent energy crash
  •  interference with fluid absorption
  •  stomach upset and act as a laxative
29
Q

In large doses, energy drinks may cause:

A
  • Light-headedness
  •  Diuretic effect (excess urination)
  •  Laxative effect

KNSS 244: Introduction to Nutrition (6 decks)

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