Unit 24 Flashcards
Water is an essential nutrient
What % of the adult body is water?
55-60%
What is the daily fluid recommendation for someone who expends 2000 kcal/d?
7-11 cups/day of fluid
What does daily fluid recommendations depend on?
diet, activity, temperature and humidity
What % of beverages are water?
85-100%
What % of fruits and veggies is water?
75-90%
What % of meat is water?
50-70% (more water means more rare)
What % of fluid intake comes from plain water? From other beverages? From foods?
Water: 31%
Other beverages: 44%
Foods: 25%
What factors increase water needs?
- diseases that distubr water balance such as diabetes
- exercise
- forced air environments (airplanes or sealed buildings)
- hot weather
- increased dietary fiber, protein, salt or sugar
- drugs and medication (diuretics - alcohol, caffeine)
- pregnancy or breastfeeding
- prolonged diarrhea, vomiting, fever
- surgery, blood loss, or burns
- very young or old age (smaller body mass makes. minor changes in hydration more serious, eldery sense of thirst reduced
What fluid losses occur in heat?
sweat losses of 1-2 L/hr exercising in heat
What fluid losses occur in the cold?
cold induced diuresis (cold induced need to urinate)
What does dehydration reduce the ability of?
reduces ability to dissipate heat cuasing increased body temperature
What % of dehydration leads to signifigant reductions in endurance exercise performance?
> 2% body mass
What does water toxicity lead to?
- hyponatremia (low blood sodium)
- swelling of body tissues
- excessive water accumulation in brain and lungs
- confusion, severe headache, nausea, vomiting, seizure, coma and death
Who does water toxicity occur in?
- endurance athletes
- infants given too much water or over-diluted formula
- patients with psychiatric disorders taking medications that produce cravings for water
What are the fluid replacement recommendations during exercise?
- 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
Should you drink a lot of water at once, or small volume in regular intervals for fluid replacement?
Small volume, regular interval to prevent bloating
What tmeperature should the fluid be to maximize ingestion?
cool (5-10 degrees)
What is the ideal composition for fluid replacement?
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
What is mineral water?
taken from underground reservoirs between layers of rock. contains dissolved minerals from the rock
What is spring water?
taken from spirngs that form pools or streams
What is sparkling water?
carbonated water (true seltzers are naturally carbonated by sparkling is usually commercial addition of pressurized CO2)
What is the estmiated % of bottled water that is purified bottled tap water?
45%
