Water Flashcards
Functions of Water
Part of synovial fluid found in joints.
Represents major component of blood (plasma).
Many chemical reactions only work in presence of water as the chemicals need to be dissolved in order to react with on another.
Transports many nutrients and gases around the body.
Provides body with form and substance.
controls body temperature by dissipation of heat and evaporation of sweat from skin.
Recommended water intake
70-80% of our water needs will come from the fluids we consume and remaining 20-30% from food e.g soup, fruits(i.e. melon) vegetables (i.e. celery)
Men: 2000 ml Women: 1600ml
Common house hold measures 1 medium size glass: 200ml. 1 can of fizzy drink: 330ml. I mug: 250ml. 1 cup: 200ml
How do you know your drinking enough?
Thirst is one way our bodies regulate hydration levels however when you drink feelings of thirst will go away before you are fully hydrated. The colour of urine is the best indicator, a straw or pale yellow colour indicates you are drinking enough.
Dehydration
Dehydration occurs when your body loses more fluid than you take in. Water can be lost through a variety of ways, including sweating and in urine and faeces. When the normal water content of your body is reduced, it upsets the balance of minerals (salts and sugar) in your body, which affects the way it functions.
Factors affecting the rate of dehydration
Individual variation Temperature Exercise intensity Food and fluid intake Short term illness i.e. gastroenteritis Long term illness i.e. diabetes or alcoholism
effects of dehydration
1% loss: Generates thirst sensation
2–3% loss: Impaired performance and increased body temperature
4% loss: 20–30%: decrease in endurance performance shown in some studies
5–6% loss: Heat exhaustion: Heat cramps, chills, nausea, clammy skin, rapid pulse, dehydration from this point onwards can be fatal, children and older people are more at risk
6–10% loss: Reduced sweat and urine production, headaches, dizziness, dry mouth
10% loss: Can be life threatening heat stroke, hallucinations, unsteady walk, no urine or sweat produced
Symptoms of dehydration
Dizziness or light headedness, Dry mouth, lips and eyes, Headache, Tiredness, Increased thirst,Poor concentration.
Keeping hydrated
Choosing healthier drinks is a key part of consuming a healthy diet. Many soft drinks – including instant powered drinks and hot chocolate - are high in sugar, so it’s important to also consider the type of drinks being consumed as well as the quantity.
Keeping your clients hydrated
Recommend clients always bring water to their sessions.
Encourage them to sip water during the session.
Advise that they rehydrate following the session and avoid steam rooms/saunas.
Advise clients on recommended guidelines for fluid intake.
As part of your pre exercise screen check for any reasons why they might be dehydrated i.e. recent illness/excess alcohol intake.
Water
Water is the best option for keeping hydrated, it is both healthy and cheap, containing no calories and no sugar. For clients that don’t like the taste of tap water advise: Adding slices of lemon/limes etc. Herbal or fruit teas. Fizzy water or bottled water. Chilling or filtering. Adding squash (no-added sugar varieties)
Juice and smoothies
Contain a variety of vitamins that can be good for your health, however unsweetened 100% fruit juice, vegetable juice and smoothies can only ever count as a maximum of one portion of your recommended fruit and veg intake. For example if a client consumes 3 glasses of fruit juice this still only counts towards one of their 5 a day, this is because fruit juice and smoothies don’t contain the fibre found in whole fruits and vegetables.Fruit juices also contain sugar, it is recommended that a combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml as day - which is a small glass.
Caffeinated drinks
Drinking tea and coffee also aids hydration and even though these drinks contain caffeine in moderate amounts caffeine doesn’t affect hydration levels. However if caffeine levels are more than 400 milligrams per day clients should consider cutting back. A cup of instant coffee can contain anywhere from 40mg - 120mg of caffeine and tea around 25 - 50mg per cup.
REGULAR FIZZY & STILL DRINKS
These are a source of water but can contain a lot of sugar with some varie-ties also containing caffeine, so should be consumed in small amounts if at all. Always advise clients to check the food labels on these types of drinks, even flavoured waters as they can still contain surprising amounts of sugar.
ENERGY DRINKS
These types of drinks contain large amounts of caffeine and are often high in sugar, examples include Red Bull and Monster drinks. Some varieties still do contain the same amount of caffeine as a cup of instant coffee, for example a 250ml can of Red Bull contains 80mg of caffeine, however the issue with these types of drinks is that they tend to be consumed a lot quicker than a hot drink and also in much greater quantities. In addition to this they are often consumed with alcohol. The advice would be to keep consumption of these types of drinks to a minimum if at all.
Milk
Milk is an excellent source of calcium and contains proteins, vitamins and other minerals, as well as being a source of water. However, it can also contain saturated fat so it is advisable for adults and older children to choose semi-skimmed (less than 2% fat), 1% or slimmed milks.Intake of flavoured milks, milkshakes, condensed milk and milk-based energy or malt drinks should also be kept to a minimum as they contains a lot of added sugar.
