Unit 24

Question 1

What % of the adult body is water?

Answer 1

55-60%

Question 2

What is the daily fluid recommendation for someone who expends 2000 kcal/d?

Answer 2

7-11 cups/day of fluid

Question 3

What does daily fluid recommendations depend on?

Answer 3

diet, activity, temperature and humidity

Question 4

What % of beverages are water?

Answer 4

85-100%

Question 5

What % of fruits and veggies is water?

Answer 5

75-90%

Question 6

What % of meat is water?

Answer 6

50-70% (more water means more rare)

Question 7

What % of fluid intake comes from plain water? From other beverages? From foods?

Answer 7

Water: 31%
Other beverages: 44%
Foods: 25%

Question 8

What factors increase water needs?

Answer 8

1. diseases that distubr water balance such as diabetes
2. exercise
3. forced air environments (airplanes or sealed buildings)
4. hot weather
5. increased dietary fiber, protein, salt or sugar
6. drugs and medication (diuretics - alcohol, caffeine)
7. pregnancy or breastfeeding
8. prolonged diarrhea, vomiting, fever
9. surgery, blood loss, or burns
10. very young or old age (smaller body mass makes. minor changes in hydration more serious, eldery sense of thirst reduced

Question 9

What fluid losses occur in heat?

Answer 9

sweat losses of 1-2 L/hr exercising in heat

Question 10

What fluid losses occur in the cold?

Answer 10

cold induced diuresis (cold induced need to urinate)

Question 11

What does dehydration reduce the ability of?

Answer 11

reduces ability to dissipate heat cuasing increased body temperature

Question 12

What % of dehydration leads to signifigant reductions in endurance exercise performance?

Answer 12

> 2% body mass

Question 13

What does water toxicity lead to?

Answer 13

• hyponatremia (low blood sodium)
• swelling of body tissues
• excessive water accumulation in brain and lungs
• confusion, severe headache, nausea, vomiting, seizure, coma and death

Question 14

Who does water toxicity occur in?

Answer 14

• endurance athletes
• infants given too much water or over-diluted formula
• patients with psychiatric disorders taking medications that produce cravings for water

Question 15

What are the fluid replacement recommendations during exercise?

Answer 15

• 500 ml 2hrs before exercise
• 150-300 ml every 20 minutes during exercise
• exercise < 60mins, water is best replacement
• exercise > 60 mins, dilute glucose and electrolyte solutions

Question 16

Should you drink a lot of water at once, or small volume in regular intervals for fluid replacement?

Answer 16

Small volume, regular interval to prevent bloating

Question 17

What tmeperature should the fluid be to maximize ingestion?

Answer 17

cool (5-10 degrees)

Question 18

What is the ideal composition for fluid replacement?

Answer 18

6-10% glucose or sucrose – is absorbed rapidly and provides energy for prolonged exercise

> 10% CHO may inhibit gastric emptying resulting in diarrhea, nausea, cramping

Question 19

What is mineral water?

Answer 19

taken from underground reservoirs between layers of rock. contains dissolved minerals from the rock

Question 20

What is spring water?

Answer 20

taken from spirngs that form pools or streams

Question 21

What is sparkling water?

Answer 21

carbonated water (true seltzers are naturally carbonated by sparkling is usually commercial addition of pressurized CO2)

Question 22

What is the estmiated % of bottled water that is purified bottled tap water?

Answer 22

45%